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

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Old 07-16-2009, 10:49 AM   #41
Jason Ashman
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Re: Create your own workouts

Originally Posted by Kenneth R Davis View Post
The American College of Sports Medicine, Institutes of Medicine and the Office of the Surgeon General recommend a duration of exercise of 30 to 60 minutes. Further, Cardiovascular fitness which has the most documented benefit on health and fitness generally requires duration, i.e. time.

CrossFit workouts are heavily weighted towards anaerobic, short duration, workouts, where glucose and glycogen are the major sources of energy (ATP). After thirty minutes of working out and certainly by sixty minutes, fat is taking a larger role in providing energy. This is a key hallmark of duration and cardiovascular fitness.

I modify every posted CrossFit WOD by running one to three miles/round, jumping rope, or rowing. My goal is to make every WOD last at least an hour and feel that it was at least moderately hard, e.g 15 on a maximum effort scale of 20. I'm aiming to keep my heart rate at 70% of heart rate reserve + resting rate.

Fitness means time, Elite fitness means alot of time.
This has to be a troll post, or a not so clever attempt at sarcasm.

LOL- I'm a certified Personal Trainer, trained in exactly the sort of methodology Kenneth mentions above. The Borg scale is pleasant, but ineffective, because different people have different tolerances, so one person's 15 could be another's 20, regardless of heart rate. It really about how hard you're willing to push yourself.

Elite fitness does mean A LOT of time. Unfortunately, he's got the emphasis on the wrong axis of time. Getting fit takes time- as in months, or years, NOT as in minutes or hours. Working MetCon for hours at a time will get you thin- perhaps harmfully so- but it won't get you fit across the board.

I do Crossfit because it works better. For me. Better results, better feeling, better education. I learned more in 6 months researching Crossfit than I did in the last 5 years of globo-gym based fitness.

I'm taking the L1 Cert in the fall because using the Crossfit methodology described here work better for my clients, gives them better results, and- and this is most important as a trainer- doesn't bore the F&Dk out of them. It brings them back for more, and it works. It works for elite athletes, fat, out-of-shape slobs who've decided to change their life, and everyone in between. The only mitigating factor is whether or not that person has the DESIRE to better themselves, and the willingness to try.

Of course, I'm preaching to the converted.

BTW: My workout:

"Gimme Some Sugar, Baby"

3 rounds of:

Waiter's Walk- 50m @ 50lb (I use a KB) each hand
Brupees- 20 (I'm 230lbs, of isolation build, so these suck)
Air Squats- 30
Sit-ups 40 (I go elbow to opposite knee to make it sort of a twist crunch)
Farmer's Walk- 100m w/65lbs per hand (I use KB handles that fit on my dumbs for this)

I have no base time, because by the time I'm done, I've forgotten that the watch- and basically everything else- in the world exists.

I'd imagine most of the advanced folk could run through this no problem, but the beginners and some of the moderates might have fun with it- I sure do. As well, the waiter/farmer weights and distances could be scaled up/down to make it more challenging.

Last edited by Jason Ashman : 07-16-2009 at 10:52 AM.
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Old 07-16-2009, 05:33 PM   #42
Charles Bennington
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Re: Create your own workouts

"15,000lbs Of I'm Sorry."
100 Reps
150lbs Hang Power Clean

"Long Road Home"
400m Heavy Bag Carry (120lbs)
50 Knees To Elbows
50 Box Jumps
400m Tire Drag (120lbs)

120lbs Sandbag Shoulder
AMRAP in 10:00

AMRAP in 5 minutes:
5 Clapping Push-Ups
5 Clapping Pull-Ups

AMRAP In 10:00
3 Muscle-Ups
6 Thrusters 135lbs
9 Swings 70lbs
100ft Tire Drag 120lbs

"Death By Tabata Fight With A Fat Kid Gone Bad!"

Rounds Until Failure Of:
Wall-ball, 55 Pound Sandbag, 1 Foot Above Reach Target (Rep x Interval #)
Sumo Deadlift High-Pull, 135 Pounds (Rep x Interval #)
Box Jump, 20" Box With 2 x 20 Pound Dumbells(Rep x Interval #)
Push-Press, 135 Pounds (Rep x Interval #)

In this workout you move from each of four stations after a thirty seconds (20:10.)The clock does not reset or stop between exercises. This is a two-minute round from which no break is allowed before repeating. On call of "rotate", the athlete must move to next station immediately.
1st Two Minutes, 1 Rep per 20 Second Interval
2nd Two Minutes, 2 Reps per 20 Second Interval
3rd Two Minutes, 3 Reps per 20 Second Interval

For time:
20 Front Squats, 175 Pounds
5 Muscle-ups
15 Front Squats, 175 Pounds
10 Muscle-ups
10 Front Squats, 175 Pounds
15 Muscle-ups
5 Front Squats, 175 Pounds
20 Muscle-ups

"Heavy Grace"
Clean and Jerk 175 lbs
30 reps for time

5 Rounds for Time
Snatch Grip Deadlift
Single Arm DB Snatch
10x40lbs (Both Arms)

3 Rounds for Time
5x135lbs OHS
10 Clapping Push-Ups

AMRAP in 10:00
1 38" Box Jump
3 Pull-Ups
4 Swings @ 70lbs

400m of vertical travel via box jump (wfs)
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Old 07-16-2009, 09:24 PM   #43
Lionel Garcia
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Talking Re: Create your own workouts

Originally Posted by Tyler Smith View Post
AMRAP in 20minutes
500m row
95# OHS

135# Thruster

5 Rounds
Dead lift 225#, 5 reps
25 Squats

Body Weight Deadlift
Body Weight Hang Squat Clean
Body Weight Overhead (press, pp, pj)
*Get your grip ready on this one.
That last one looks like fun...
How can you know what you are capable of if you have never pushed yourself to your limit?
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Old 07-17-2009, 11:57 PM   #44
Cormac O'Connor
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Re: Create your own workouts

Tyler, my friend and I did this one last night:

5 Rounds
Dead lift 225#, 5 reps
25 Squats

I conned him into it with the old "looks easy, doesn't it!" line...

took me 7.48, which is pretty weak I guess but it absolutely laid me out! great little WOD that'll revisit for sure. Cheers!
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Old 07-19-2009, 12:40 PM   #45
Matt Robison
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Re: Create your own workouts

As a CF beginner, these posts inspire me. They also show me I have a hell of a long way to go. Kudos to all of you! You definately gave me something to strive for. I will use some of these workouts (scaled of course) and strive to complete them in the entirety someday! Thanks!
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Old 07-21-2009, 01:43 PM   #46
Dan Thompson
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Re: Create your own workouts

Death By Tabata Fight With A Fat Kid Gone Bad! made me puke in my mouth a little just reading about it...
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Old 07-28-2009, 04:24 AM   #47
Carter Nyman
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Re: Create your own workouts

Don't know if anyone has done a version of 'Cindy' yet but here it goes.....

'Twisted Cindy'

AMRAP 20 mins of:

5 deadhang pullups
10 clapping pushups
15 burpees

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Old 07-29-2009, 02:12 PM   #48
Ryan Lynch
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Re: Create your own workouts

21-15-9 for time
155 Deadlift *
Push-ups **

* For deadlift, use 155 or 55-65% your 1RM
** push-ups are done on parallettes with feet elevated so when in the 'up' position, your back is horizontal.

"Death by GOAT"
5 rounds for time
100m Sprint
10 burpees
100m Bear Crawl

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Old 07-29-2009, 06:51 PM   #49
Ramsey Abdulrahim
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Re: Create your own workouts

here's one I came up with the other day...

4 rounds for time:
10 Push Press (95 lbs)
10 Clapping Push-up, Jumping Pull-up Burpees (sounds fun, doesn't it?)
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