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Crossfit Log

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    Crossfit Log


    Here's my Crossfit log, posted to give you all some new ideas. There is some confusion as to what Crossfit is, and hopefully this log will help some understand a typical week in the program. If you ever have any questions about Crossfit in general, drop me a line in my PM box. I'm not a certified Crossfit trainer, but I absolutely love talking about the program.

    What is Crossfit? (from Crossfit.com)
    "CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist."

    Crossfit strives to improve the athlete on all ten domains of fitness. In turn, workouts vary greatly. Heavy low-rep compound lifts may be followed up on the next day with a 5K run, and may be followed by gymnastic ring work. The diverse range of exercises, made into as many combinations as possible, leaves a program that is impossible to become bored with. In effect, it trains the individual for the unknown, the next task.

    Crossfit.com ... Welcome to CrossFit: Forging Elite Fitness
    What is Crossfit? ... what is CrossFit?
    Crossfit Endurance ... Crossfit Endurance

    Currently I do not follow the Crossfit.com 3 on/1 off schedule. I'm currently placing more emphasis on strength, as I'm weak in the compound movements (overhead press, back squat, deadlift). Power clean/clean and snatch work is to be included as well. So my particular program falls in line with what some refer to as a Crossfit "black box" program, utilizing both Crossfit WOD's and Mark Rippetoe strength programming. In a few months, I plan on returning to a more traditional Crossfit setup. That more "traditional" setup still often includes strength training, just at a lower frequency. In this program I will also be training Crossfit Endurance WOD's (track work, intervals, etc) to train my running capabilities. When doing a Crossfit Endurance WOD, I train in the mornings, roughly 5 hours before my Crossfit WOD if applicable.

    Not sure how long I will continue this log for - putting this up to get the word out about Crossfit, and to give an idea on what a weekly schedule may look like for the average Crossfitter. Let me know if there is anything else you want to know about... don't hesitate to ask a thing.

    Here is my current diet:
    0530 (Only if running) Small protein bar + Low fibrous fruit (watermelon usually)
    0730 Tuna mixed in with vegetables/1 tsp EVOO + Apple + 1/4c Cashews
    1030 3 Eggs + 3oz Deli Turkey + 1/2c Oatmeal + 1 Fruit
    ~1300 (PWO) Milk/Protein powder + 1/4-1/3c Raisins (CHO dependant on WOD)
    1430 4-5oz Hamburg (cooked) or 4oz Deli Turkey + Apple + few berries + 1/4c Macadamias
    1730 8oz(pre-cooked) Steak or 6oz Salmon(pre-cooked) + few berries + Vegetables + 1/4 Nuts
    2000 1c Whole Cottage Cheese + Vegetables + 1/4 Nuts

    With fish oils and liver tabs factored in, the macros come out to ~ 197/252/129g (P/C/F). About 250kcal more if a double day, and about 300kcal less if an off day.
    Last edited by Highlanda01602; 10-26-2008 at 02:15 PM.

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    Sunday 9/28

    Crossfit Endurance:
    Active recovery day... 3 mile jog

    Crossfit WOD:
    Off
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    I'm definately following along. I get side tracked too easily and end up doing the same routines. Hopefuly seeing yours will keep me open-minded.
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    Monday 9/29

    Crossfit Endurance:
    400 meter x 4, 2 minute rest intervals @ 1:16, 1:13, 1:18, 1:19

    Crossfit WOD: Strength
    Overhead press x 3's @ 170x3, 175x3, 180x1(F), 175x2(F)
    Back squat x 3's @ 280x3, 285x3, 290x3, 295x2(F)



    Hey Kraker, great to see you following along. I must admit - I'm dedicating a good deal of the week towards strength programming, as they are a weakness of mine currently. So the variety is a tad bit lacking at times.. I of course will be doing as many met-cons as possible though, so hopefully I will be able to give you some fresh ideas!
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    Keep pushing yourself. The harder you work, the better the gains
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    Tuesday 9/30

    Crossfit Endurance:
    Off

    Crossfit WOD: Met-con
    5 rounds for time of:
    - 5 x Deadlift w/ 275lb
    - 10 x 24" Box jump
    - 10 x Pullups
    - 10 x Ring dips

    Time: 9:29
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    What exactly are "Ring Dips"???
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    Wednesday 10/1

    Crossfit Endurance:
    (Running in WOD)

    Crossfit WOD: Met-con
    For time:
    ---- 800 meter run
    5 rounds of:
    - 5 x Push jerks w/ 135lb
    - 10 x Situps
    - 15 x Air squats
    ---- 400 meter run
    5 rounds of:
    - 5 x Push jerks w/ 135
    - 10 x Situps
    - 15 x Air squats
    ---- 800 meter run

    Time: 21:13


    What exactly are "Ring Dips"???
    Kraker, Ring dips are dips done on gymnastic rings. Much more fun and challenging than bar dips as balance becomes part of the workout. Here's the ring dip video from the Crossfit site for futher detail:
    http://media.crossfit.com/cf-video/CrossFit_Dips.wmv
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    I assumed that was what ring dips where. I have never had the opportunity to use gymnastic rings. They have always looked fun though, hopefuly I can get my hands on some soon.

    Work outs and the Log is looking pretty good, especially today's. Keep it up!!!
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    I'm at Cross Fit Peak Performance, I'll definitely be following!
    NSCA - CSCS
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    I'm just curious, are you a cross fit trainer? Or an enthusiast?
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    Thanks for the kind words Kraker! Definintly give them a shot if you find access sometime... they are just something else. After watching the recent Olympics, it puts in perspective how advanced those athletes are. They are a great challenge.

    Way cool Volcom! Great to see another Crossfitter here. Training at an affiliates is incredibly motivational... the community is just unmistakeable. I'm jealous! I was fortunate enough earlier this year to be able to train at the local affiliate when I first took up Crossfit, but after moving, I'm now training out of the garage-gym. I set out and purchased a good $1K worth of equipment to get started a few months ago, but man do I have to say... all the equipment in the world could not replace that Crossfit community. Eagerly awaiting an affiliate coming to my area this winter... very excited to get back in with everyone!

    I'm just an enthusiast by the way, although I ALWAYS eyeball that level I certification that comes near me. Maybe someday! I see that you are certified! Definitly cool stuff man.
    Last edited by Highlanda01602; 10-01-2008 at 07:25 PM.
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    Quote Originally Posted by Highlanda01602 View Post
    Way cool Volcom! Great to see another Crossfitter here. Training at an affiliates is incredibly motivational... the community is just unmistakeable. I'm jealous! I was fortunate enough earlier this year to be able to train at the local affiliate when I first took up Crossfit, but after moving, I'm now training out of the garage-gym. I set out and purchased a good $1K worth of equipment to get started a few months ago, but man do I have to say... all the equipment in the world could not replace that Crossfit community. Eagerly awaiting an affiliate coming to my area this winter... very excited to get back in with everyone!

    I'm just an enthusiast by the way, although I ALWAYS eyeball that level I certification that comes near me. Maybe someday! I see that you are certified! Definitly cool stuff man.
    I'm actually not a Certified Cross Fit Trainer, though I too am looking into it. I'm a Certified Strength & Conditioning Specialist, so I do not instruct Cross Fit at the affiliate facility I'm at. I'm actually the only non-certified cross fit trainer here, my specialty is sports performance, which is also offered where I'm at, but I really admire cross-fit for its conditioning aspect. It's pretty psychotic and outrageously hardcore.

    Keep it up!
    NSCA - CSCS
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    Wednesday 10/2

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
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    Gotta have those rest days

    Couple questions:
    1.) Do you take any supplements?
    2.) If so, how have they affected your crossfit training in the past?
    3.) Have you ever tried car pulling, sled pulling, or anything similar?
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    I'll ride along
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    For those of you following crossfit here is a link to a post I made awhile back called Fuel Talk. It explains nutrition, diets and focuses on the zone diet in particular. The post is a bit long, but a good read. I also have it in the easier to read power point format if people wanted. Just thought I would share.

    Fuel Talk Pt 1...Though I'd Share This


    My WOD for today:
    "CF Damsel Confused and on the Run"
    Run 400m
    9 Thrusters (115/75 lbs.)
    9 Chest to Bar Pull-Ups
    Run 400m
    15 Thrusters
    15 Chest to Bar Pull-Ups
    Run 400m
    21 Thrusters
    21 Chest to Bar Pull-Ups

    14:22
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    Copycat, sweet workout! Looks like a real smoker. I think I'm going to have to give that a shot sometime! Digging the inverse set going from 9-15-21. I've developed the habit of always going 21-15-9, and I definintly want to experiment with that - great thinking.

    Kraker, I have a few supplement staples that I have been running for a good portion of the past few years, with some breaks in between due to varying circumstances. These include MST's MVP(multivitamin), MST's CordygenV02, Beta-Alanine, Citrulline Malate, Nimbus Nutrition's Posidon(hydration), and a recovery supplement called NuBound. I think they have increased performance signifigantly, but not dramatically so. I've found that the most important factor outside the gym to improve performance is simply diet and plenty of rest. I'm slowly working my way onto a stricter Zone diet, but I'm currently enjoying a rough Zone, fairly strict Paleo diet.
    As to sled dragging, car pulling... I unfortunately have not done that fun stuff since high school football. Mainly an equipment/personel issue though, as I train on my own right now. You can make some awesome conditioning workouts with those tools if you have them at your disposal. The great thing about Crossfit is that you want to vary your exercises as much as possible... do everything. Car pushing would be awesome. Great thinking!
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    A buddy of mine "aquired" a parachute harness a while back, and we made a few changes to it for car pulling. I love it, great work out, but you would need someone else in the car for safety reasons. Thanks for the info, I like trying other people's staple supplements once in a while.

    Just picked up a new dip belt Pretty excited to add that into some routines with dips and pull-ups!!!
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    Friday 10/3

    Crossfit Endurance:
    800 meter time trial @ 2:31
    Followed by 20:20 x 8 (20 seconds on, 20 seconds rest)

    Crossfit WOD: Strength + Short Met-Con
    Clean x 1's @ Worked up to 210 x 1

    Followed by a modified 1-round "Fight Gone Bad"
    Running clock, 1 minute at each station for total repititions:
    - Thrusters (45lb bar)
    - Sumo deadlift high pulls (75lb)
    - 24" Box jump
    - Push press (75lb)
    - Burpees
    Total: 132


    Kraker, car pulls sound awesome. Talk about true functional brute strength! The dip belt opens up countless possibilities as well. Nice pickups!
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    Quote Originally Posted by Highlanda01602 View Post
    Friday 10/3

    Crossfit Endurance:
    800 meter time trial @ 2:31
    Followed by 20:20 x 8 (20 seconds on, 20 seconds rest)

    Crossfit WOD: Strength + Short Met-Con
    Clean x 1's @ Worked up to 210 x 1

    Followed by a modified 1-round "Fight Gone Bad"
    Running clock, 1 minute at each station for total repititions:
    - Thrusters (45lb bar)
    - Sumo deadlift high pulls (75lb)
    - 24" Box jump
    - Push press (75lb)
    - Burpees
    Total: 132


    Kraker, car pulls sound awesome. Talk about true functional brute strength! The dip belt opens up countless possibilities as well. Nice pickups!
    Great workout. How many reps did you get with the thrusters?
    NSCA - CSCS
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    Quote Originally Posted by VolcomX311 View Post
    Great workout. How many reps did you get with the thrusters?
    Haha yeah man, Fight Gone Bad! The legendary WOD. I believe I got 34 reps on the thrusters, give or take a few(kept a running tally for all stations). I got the single-rounder idea from Crossfit Boston, and its a great finisher. Looking forward to doing a 3-rounder in the coming week.

    I caught this on the Crossfit board the other day - Albany's monthly Crossfit challenge. It's a bit bland, but simplicity is often beauty. The challenge is, for time: Run 1 mile and 21 Bodyweight Bench press repititions. For females, 68% BW. A bit of a boring WOD, but I thought I'd share. Good idea on them to keep some competition flowing in their area.
    ALBANY CROSSFIT: October 2008
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    Saturday 10/4

    Crossfit Endurance:
    Off

    Crossfit WOD: Met-con
    "Barbara" Modified for 3-rounder
    3 timed rounds, precisely 3 minutes rest between rounds:
    - 20 Pullups
    - 30 Pushups
    - 40 Situps
    - 50 Squats

    Time: 2:47, 2:51, 3:02
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    Sunday 10/5

    Crossfit Endurance:
    Active recovery, 3 mile jog

    Crossfit WOD: Metcon
    "Linda" Modified... substituted bodyweight bench press for 3/4BW overhead press
    10-9-8-7-6-5-4-3-2-1 repititions of the triplet:
    1.5x Bodyweight Deadlifts (270lb)
    0.75x Bodyweight Overhead press (135lb)
    0.75x Bodyweight Squat Clean (135lb)

    Time: 35:18
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    Monday 10/6

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
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    Tuesday 10/7

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
    Last edited by Highlanda01602; 10-08-2008 at 12:23 PM.
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    Wednesday 10/8

    Crossfit Endurance:
    1600m : 6:30
    1200m : 5:05

    Crossfit WOD: Strength
    Back Squat x 5's @ Up to 275

    Weighted pullups x 3's, Hand stand pushups
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    Hand stand push-ups!! Nice!!! Im very un coordinated when it comes to stuff like that lol
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    Thursday 10/9

    Crossfit Endurance:
    Off

    Crossfit WOD: Met-con
    "Fight Gone Bad" 3-rounder, modified -
    Running clock for as many repititions as possible: 1 minute at each station, with 1 minute rest after each 5 minute round:
    - 45lb Thruster (just the barbell)
    - Sumo deadlift high pull (75lb)
    - 24" Box jump
    - Push press (75lb)
    - Burpees

    Total: 348

    The official WOD consists of a 20lb Wallball (medicine ball) shots at a 10ft target, a 20" Box jump, and an rowing machine (points as total calories burned in the minute). With the equipment I have currently, I substituted the 45lb Thruster, 24" Box jump, and Burpees respectively.

    Kraker, just so you know, I was supported by a wall during those HSPU's! Balance is not there yet for a handstand unassisted. But, anyways, I want you to try them out. A few weeks ago, I struggled just to get a few reps in. By routinely practicing a few before or after most strength days, you can pick them up real quickly. Excellent exercise for building balance, even when the legs are resting on the wall. A great start is to just get into the hand stand on the wall, full extension and shrugging the shoulders up, and hold it for as long as you comfortably can. Try em out sometime! Fun stuff.
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    I will definately check it out tomorrow morning. Gonna get a spotter for this though haha. I leave next week for 4 days in the woods, so I might do these out there for a little fun in between missions as well.
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    Friday 10/10

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Deadlift 3's, 2's, 1's @ Up to 345x3, 355x2, 370x1

    Medium intensity Met-con: 3 rounds of:
    - 7 Handstand pushups
    - 5 Kettlebell snatches left arm (1.5 pood/53lb), 5 right arm
    - 5 Kettlebell swings left arm (1.5 pood/53lb), 5 right arm
    - 10 Ring dips
    - 10 Pullups
    - 10 Knees to elbows
    ~9:45
    Last edited by Highlanda01602; 10-11-2008 at 07:09 AM.
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    Saturday 10/11

    Crossfit Endurance:
    Active recovery jog

    Crossfit WOD:
    Off
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    Rock climbing for my active rest day today
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    Nevermind, friend talked me into doing Mr. Joshua.

    "Mr. Joshua"

    Five rounds for time of:
    Run 400 meters
    30 Glute-ham sit-ups
    250 pound Deadlift, 15 reps

    I will be doing 200lbs for the deadlifts though

    SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
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    Copycat, that WOD looks great. Important because of the humbling story behind it, and devastating by the looks of it. I did a run/deadlift/some other stuff WOD a little while ago, and heavy deadlifts combined with running is quite the challenge! GHD situps fry the hip flexors, which is another huge factor when trying to stride it out on the runs. Looking forward to getting some on that workout sometime soon as well - hope you enjoyed it!

    And ironically enough, I have "Murph" (w/o 20lb vest however)planned for today! Looks like we'll both be getting our asses handed to ourselves.... going to be great. Endurance WOD's destroy me - hoping to shave off some time off my miserably slow total last time! Get some!

    Sunday 10/12

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    "Murph" (without 20lb vest)
    For time:
    Run 1 mile
    - 100 Pullups
    - 200 Pushups
    - 300 Squats
    Run 1 mile

    Pullups/pushups/squats may be partitioned... 5/10/15 was the breakdown I used, pull/push/squat (20 sets of those equates to 100/200/300)
    Time: 33:49
    Last edited by Highlanda01602; 10-12-2008 at 01:24 PM.
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    You're a beast! Keep it up.
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    Monday 10/13

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Remedial overhead/core work
    Started overhead pressing, and found my strength to be severly sapped! Murph got me good yesterday. Rounded it off with 5 sets of 90% singles and static holds/light plank work.
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    I'm still sore from Mr. Joshua and now I'm packing up the house to move so there lots of boxes to lift. No rest I tell ya
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    Tuesday 10/14

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 21 Sumo deadlift high pulls (95lb)
    - 15 Burpees
    - 9 Thrusters (95lb)

    Time: 19:08


    Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...
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    Wednesday 10/15

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
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