CrossFit Challenge

Discussion in 'Fitness & Nutrition' started by Hamster, Aug 3, 2009.

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  1. Hamster

    Hamster Active Member

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    Evo asked for a CrossFit Workout that could be done at a regular gym. If there's enough interest, I'll post one up every other week or so. Just as a heads up, you may get strange looks doing CrossFit workouts at a regular gym.

    New comers to CrossFit are encouraged to take the workouts slowly and to scale the workouts using fewer reps/weight/rounds. Take breaks and drink water when you need to. Feel free to ask me any questions.

    WOD: "DT"

    5 Rounds for Time
    12 Deadlifts 155lbs male/100lbs female
    9 Hang Power Cleans
    6 Push Jerks

    Post time + and mods

    Movements
    http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.mov
    http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

    Notes:
    DT is to be completed with one bar from the floor. Do not rack the weight at any time. If you must break up a set and put the bar on the floor, the movement executed to get the bar back into position does not count towards the next round - i.e. the deadlift to get the bar into the hang position or the clean to get the bar ready for the jerk. So the less you break up a set, the less extra work you have to do.

    Average times for this workout are around 20-25 minutes. A great time is sub 15.

    ____________
    Nudes - 9:32
    Hamster - 9:56
    Memor - 14:19
     
    Last edited: Aug 6, 2009
  2. evolude

    evolude OT Supporter

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    :bowdown: Thanks!
     
  3. Hamster

    Hamster Active Member

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    Jesus you're fast
     
  4. evolude

    evolude OT Supporter

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    Are these bw on the bar?
     
  5. Hamster

    Hamster Active Member

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    Use one bar for the whole thing - 155lbs.
     
  6. NEGROTIATOR

    NEGROTIATOR New Member

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    INterested. I'll probably have to lower the weight to complete 5 rounds.:o
     
  7. snoodles

    snoodles New Member

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    thx for the wod. freaking love crossfit.
     
  8. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    maybe I'm a retard but I'm confused a bit...


    you do it in the order you posted right
    so
    12 deads 155lbs
    then
    9 cleans
    then
    6 jerks


    for 5 rounds

    there's no dead clean to jerk as one movement counting as all 3?

    do 6 dead clean to jerk
    then 3 dead cleans
    thn 3 deads as one round?
     
  9. Hamster

    Hamster Active Member

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    Yeah, everything is done in the order. It is acceptable for the last rep of the deadlift to go directly into the first hang power clean.
     
  10. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    what's your time?
     
  11. dru

    dru I want to blah blah blah

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    In on this thread

    :coold:
     
  12. Hamster

    Hamster Active Member

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    I haven't done it before. Last time we did it was June 25th and I had a mid foot sprain at the time. I'll do it today.
     
  13. Hamster

    Hamster Active Member

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    Just finished - 9:36
     
  14. evolude

    evolude OT Supporter

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    Gonna have to wait a week or 2. Waiting for my wrist to heal.

    9:36 sounds beastly.
     
  15. ccrooks

    ccrooks New Member

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    :bowdown:
     
  16. RICK RO$$

    RICK RO$$ Active Member

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    I don't bop I do the money dance
    If it takes a grown man 20+ minutes to do all that shit with 155lbs...
     
  17. RICK RO$$

    RICK RO$$ Active Member

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    I'll give it a shot sometime this week as a conditioning workout, the weight will be easy but the cardio is gonna suck.
     
  18. deadbolt

    deadbolt New Member

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    :uh:its 5 rounds. i doubt it will be a walk in the park
     
  19. RICK RO$$

    RICK RO$$ Active Member

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    I'm guessing 1 round would take around 30-60 seconds. Factor in another 30-60 for rest and you get 2 minutes per round so a total of 10 or less would be pretty good.
     
  20. MikeTheVike1

    MikeTheVike1 OT Supporter

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    I'm behind on things, what are the benefits of training CrossFit? Strength, Weight Loss, Endurance? Thanks
     
  21. GOGZILLA

    GOGZILLA Double-Uranium Member

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    its for people who like to lift weights but dont like looking like they lift weights :mamoru: jk guys. i might try this im pretty good at this sort of thing. how much do you weigh hamster? im sure its pretty fucking brutal for guys that are under 185 since its pretty much bodyweight. id think that most crossfit exercises with barbells would be a percentage of your weight instead of a set weight by sex
     
  22. terse

    terse New Member

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    http://www.youtube.com/watch?v=G0ETHPvJzMQ

    i did this the other week for the first time, for shits and giggles. almost puked. finished in 47min.

    tried it again last week for the 2nd time and finished in 35min.
     
  23. Hamster

    Hamster Active Member

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    The main goal of CrossFit is to increase the capacity to do work across broad time and modal domains. This goal is accomplished through the use of constantly varied, functional movements executed at high intensity.

    Strength, weight loss, endurance, speed, health - all these things are byproducts of increasing work capacity.

    In shorter terms - it's like P90x with a lot more heavy compound lifts, executed faster, and not nearly as gay.
     
  24. Memor

    Memor Active Member

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    A good rule of thumb with this kind of shit is however long you "expect" it to take...it's gonna take longer and be harder. By the last couple rounds it feels so awful
     
  25. Hamster

    Hamster Active Member

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    I weigh between 180-185lbs. One of the reasons weights are set the way they are is to allow you to have a consistent measure of work capacity that can be compared across the community. Some guys that can lift more usually upscale workouts if they want.

    There are workouts that are percentage based but most are standardized. There are days that are not against the clock where all you go for is a heavy 1, 3, or 5rm on a given lift. I think the heaviest deadlift I've seen in an actual timed workout is 450lbs. The lighter guys do have some trouble with the heavy lifts, but they benefit on the gymnastics/endurance workouts where they don't have to carry the extra weight.

    The 'elite' CrossFit guys are all about 5'8"~ 175-195lbs.
     
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