Topic: Crossfit WOD and APK WOD

[coastal96]

Since today was a rest day but still a lifting day for me I decided to have a go at one of the Crossfit workouts.  It was a rest day for those guys as well and I couldn't quite figure out the Tabata squats/Muscle ups combo of Tuesday's workout.  So, I did Monday's Crossfit WOD and that certainly put me on my a**.

This is what you are supposed to do:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight

I ended up doing the following in a 40 minute session.  I had to take quite a few breaks cuz my grip sucks and I had a hard time gripping the bar during the 8-7-6-5 reps.  It was a damn good workout though.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 75% body weight
ISO bench press: 75% body weight
Clean: 55% body weight

The funny part is that I figured I would go ahead and try a variation of the crazy pull-up/dip workout gear posted for the WOD the other day.  I rested for about 10 minutes and gave it a go.  I ended up getting 30 dips and 26 pullups in b/f I had to call it quits.

Just thought I would share

[Gearsighted]

Yes, Linda rocks. That was my first tango with her, and it was absolutely awesome. I didn't have a spotter so I subbed dips + 25lb. So my workout was as follows:

Bodyweight- 172#
Deadlift-255#
Bar Dips + 25#
Cleans- 135#

Total time: 24:44

Needless to say I've been sore as HELL the last two days! Absolutely AWESOME!!

I would recommend working in slowly (as Coastal did) and trying out their workouts. They are by far the most effective training regimen I have found! If you have access to an olympic bar and bumper plates, it's worth the extra time to add their WOD to your roster for sure

Congrats man!

[coastal96]

Yeah, I lift at least twice a week and do the APK workouts or cardio 3-4 times a week and the Crossfit workout was def. killer.  I was tempted to go with the RX'ed weight but decided against it as I don't regularly do cleans or dead lifts so I was unfamiliar with my limits there.  I could probably have gone up to at least body weight with the dead lifts but those cleans were tough even at the 55% body weight (instead of 75%).  You know what though, I was actually suprised my legs aren't more sore today with all the squatting you do with dead lifts and cleans.

Based on my first exp. with Crossfit I would have to say that anyone into lifting should at least take at look at Crossfit.  I may not do a Crossfit workout every day but I will def. work them in from here on out.  But like gear said, work your way slowly . . . don't just jump in at the Rx'ed weight and so forth.

Btw, gear . . . can you explain Tablata squats to me?  It just looks like a whole crap load of squats with no weight.  I didn't really understand what you were supposed to do with Tuesday's workout (tablata squats/muscle ups).

[Gearsighted]

We'll be having some tabatas thrown in with our workout. Basically, it's :20 of work followed by :10 rest. You repeat this 8 times for a total of 4:00.

The name comes from a study performed by Dr. Tabata on the benefits of intervals on improving both aerobic AND anaerobic fitness. The tabata protocol was originally used on exercise bikes, but it's a convenient method for tons of exercises. You should check out "Tabata This" which is a classic crossfit workout.

http://www.mitymous.net/weights/xfitfaq.htm#WOD2