CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 04-30-2007, 07:02 AM   #1
Kurt Holm
Member Kurt Holm is offline
 
Profile:
Join Date: Feb 2006
Location: Tenafly  NJ
Posts: 133
A while ago there was a thread about rotational strength and the lack of twisting movements in CF. It struck a chord with me because I have done a fair amount of yoga over the years. Some posters suggested thea unbalanced lifts help build rotational strenght so I set out to devise a workout that relied on unbalanced movements. Thus the title....

21,18,15,12,9,6,3 reps of:
BB Suitcase Deadlift (scale weight to ability, switch sides half-way through each set)
KB OH Lunge (again, scale weight and change the hand you hold the KB in roughly half-way through each set)
Pistol (switch legs half-way *I had to hold on to a pole)
MB Push-ups (I used an 8" D-Ball placed directly under my face. The first rep is right hand on the ground/left hand the the D-Ball, second rep is both hands on the D-Ball, third rep is right hand on the ground/left hand on the D-Ball, fourth rep is both hands on the D-Ball, etc.)

I found this to be a very taxing workout and I felt it for a couple of days after....play around with it, it's easy to sub and scale!
  Reply With Quote
Old 04-30-2007, 09:43 AM   #2
Tim McFarland
Member Tim McFarland is offline
 
Profile:
Join Date: Feb 2006
Location: Whitefish  MT
Posts: 498
Good workout, and I love the title! Brainy jocks are cool...
  Reply With Quote
Old 04-30-2007, 05:49 PM   #3
Barry Cooper
Member Barry Cooper is offline
 
Barry Cooper's Avatar
 
Profile:
Join Date: Jun 2003
Location: Louisville  KY
Posts: 2,188
Hey if you like Phillip Glass, you might like Steven Reich. He's interesting.

As far as rotational movements, far and away my favorite is Russian Twists, where you put the barbell in the corner, and rotate the other end. Good fun for all.
  Reply With Quote
Old 04-30-2007, 07:07 PM   #4
Kurt Holm
Member Kurt Holm is offline
 
Profile:
Join Date: Feb 2006
Location: Tenafly  NJ
Posts: 133
Actually Barry I'm looking at a Landmine http://www.power-systems.com/nav/clo...09&Landmine%99 (WFSLink). Seems like fun!
  Reply With Quote
Old 05-02-2007, 01:05 PM   #5
Barry Cooper
Member Barry Cooper is offline
 
Barry Cooper's Avatar
 
Profile:
Join Date: Jun 2003
Location: Louisville  KY
Posts: 2,188
You shouldn't need it. I used to use a barbell all the time, and just put one end in the corner. Put a couple 25's on the end, and 3 sets of 10-15 will put the hurt on you, or most of us.
  Reply With Quote
Old 05-02-2007, 08:01 PM   #6
Tim McFarland
Member Tim McFarland is offline
 
Profile:
Join Date: Feb 2006
Location: Whitefish  MT
Posts: 498
I did a variation of your workout today:

21-15-9-3
-suitcase deadlift, 90 lbs (used a tricep bar)
-db creepdown and press, 15 lb db's http://www.youtube.com/watch?v=zOUSYTNCQFY
-buelers, 35 lbs http://www.bodytribe.com/buelers.html (but I switched sides each rep)
-plyo pushups (I forgot my med. ball so did these with one hand on a 10" box, other on the floor, switching each rep)

It took me 18:35, and was among the hardest metcon workouts I have done recently, at least in terms of the heavy breathing, high heartrate, and drippyness. I'm impressed with you for doing the whole 21-18-15-12-9-6-3 - that would have about killed me.

Links are w/f safe, btw, and the creepdown and press is pretty cool...
  Reply With Quote
Old 05-05-2007, 02:29 PM   #7
Kurt Holm
Member Kurt Holm is offline
 
Profile:
Join Date: Feb 2006
Location: Tenafly  NJ
Posts: 133
Glad you "enjoyed" it Tim. I gotta tell you that those "Creepdowns" look very tough. My hip flexibility would definitely be a limiting factor. I used a lighter weight for the suitcase DL (65lbs.) and it took me 37:00 and change (most of thast time was spent sitting on my 24" box praying that I wouldn't barf). I train in my basement and when I came upstairs my wife looked at me like she was considering having me committed...I must have been a tad loud.

I did a short one today using Tabata intervals and those Jumping Squats Coach Bergener used in the VoD. I actually thougth it was "worse/better" than Koyaanisqatsi. I'm calling it "Izumi's Revenge".
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:46 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.