CrossFit Oakland

13:53 as prescribed (woohoo!)
I usually tell people (often after they've admired my amazing physique) that it's a combination of weightlifting, calisthenics, and running and that it emphasizes short, high-intensity workouts. Then I tell them to look at the website and don't get freaked out by the politics.

11:58 as perscribed.

Crossfit explained:

Crossfit is how I can out run you up any hill in the city and eat whatever I want.

1st day back in over a month= rough.

Crossfit is the best system out there for achieving a high level of functional, whole-body fitness.

It uses short, high intensity workouts, a variety of functional, multi-joint excercises, and a minimum of equipment.

Interval training, "Cardio", Olympic style weight lifting, bodyweight excercises, core strength, jumping and throwing,
and gymnastic movements are thrown together in constantly varied combinations at a high intensity to create a
balanced, broad, and highly functional fitness that transfers well to any sport or activity you can imagine.

Crossfit emphasizes proper form, biomechanics, and scalability to allow anyone from kids to elite athletes to
grandparents to achieve their own highest level of fitness possible while avoiding injuries.

WOD
3 rounds:
row 500m
75# HPC, 21 reps
11:23

Subbed out the hanging power snatch. Not confident in that lift. I'm sure the hanging power cleans was much easier, but my wooden forearms wouldn't agree.

CrossFit pitch: Short, intense workouts. A little bit of everything. You'll never get bored, and man will you get fit.

12:28 as rx'd. felt good.

"crossfit is insane. they tie you up and force you to generate electricity for their underground lair where they plan for world domination."

ok, serious version.

crossfit uses many disciplines, like olympic and heavy lifting, rowing, running, gymnastics, all rolled into timed workouts, but sometimes just for weight. it's awesome, but expensive. if you're thinking of getting a personal trainer, don't. Do crossfit.

Calling Ann and Carlo...can you post to this thread?

We don't have any special controls turned on that should prevent you from posting, even though I know you're having problems.

I'm posting from a Mac using Firefox w/o problems, as an FYI...

Crossfit = Nasty, brutish & short

WoD as RXd - 16:52

Eureka - it works.

My workout:

All weight in kilos, unless otherwise noted.

Hang Power Snatch: 32x3, 42x3, 47x3, 50x3, 52x3

Hang Power Clean: 52x3, 62x3, 72x3, 73x3, 78x3 (ugly--had to descend into nearly a full squat to catch--hardly a power clean at all)

Clean Deadlift & Shrug: 90x3, 100x3, 110x3, 120x3, 130x3

Push Press: 52x3, 62x3, 72x3, 73x3, 78x2 (failed on rep 3 for the 3rd workout in a row--frustrating!!! Gotta suck it up, check the ego, and drop back down to 76x3 next workout)

Ass kicking, low-tech. Combines cardio, olympic weight lifting, gymnastics and basic exercises. All completed in 1 perfect hour.

Wednesday's workout: I substituted 400m run for 500m row due to lack of rowers. I probably benefited from not using my arms on the rowers like the rest. I used the 33lb (15kg?) bar for the snatches. I could feel when I did them correctly and when I didn't. Thanks for the coaching, Nicole! Great job 6am crew!!

Crossfit = A great way to feel motivated, have fun, and discover muscles you never knew about....all within an hour. It combines many disciplines in an efficient manner, provides you with feedback and support from expert trainers, and leaves you sore (in an oh-so-very good way!).

But I would probably also tell a non-CrossFitter that you simply can't understand or appreciate it until you try it yourself. So sign up now!

4/19 WOD
As Rx'd: 26:32 or something close to that.

4/19 WOD as RXd: 25:08

4/18 WOD, 13:something with 45# instead of 75#.

First time doing hang snatch. Felt awkward.

4/19 WOD as Rxd: 27:45

Improved from 29:32 on 2-13-07. Interesting to think of how time/effort can be improved. I could reduce run times a little without too much effect on good-mornings and sit-ups. Could definitely speed up good-mornings, but it's not clear where form and function would break down, and I'm still leery of my 100-meter hammie. Sit-ups were clearly the place where just being stronger and fitter would be the most help. That's where I had to stop and rest and lose time instead of being able to do all 50 in one shot.

Thanks for kipping coaching today, Nicole. Getting there!

Mike:

It's good to see you posting in kilos!

Will be back for one day tomorrow afternoon to O-lift.