CrossFit Workouts: 5 Killer CrossFit WODs
CrossFit requires a certain level of "crazy." Not serial killer crazy, but crazy in that hardcore, "won't quit 'til I'm dead, and even after death I'll burst from my coffin and train like a freaking machine," kind of way.
Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. Generally speaking, however, I'm proud that I can kick more @ss and take more names than "Joey Dudebro" doing curls in front of the gym mirror.
If you're a CrossFit virgin, you've probably never heard of a WOD, or workout of the day. Basically, you can head to a CrossFit gym or check out CrossFit online to grab a complete daily workout.
I don't always do the CrossFit-prescribed WOD; sometimes I fish through the backlog and look for particularly brutal sessions. Otherwise, I might chat with CrossFit vets and get the lowdown on an awesome workout.
These 5 CrossFit workouts have stuck out in my mind, maybe because my body keeps reminding it.
Some were chosen because they are difficult, others because they are fun, and others because they're an excellent demonstration of what the human body can do.
So drop the dumbbells and give these WODS a shot, I dare you!
Barbell Thruster (Shown with kettlebells)21, 15, 9 reps
(95 pounds for men/65 pounds for women)
Fran In Action: Camille Leblanc-Bazinet Hits Fran
Watch The Video - 02:47
Barbell Thruster (Shown with kettlebells)100 reps for time w/ 5 Burpees on the minute, every minute. Start with Burpees.
Barbell Deadlift (at 1.5 body weight)10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Power Clean (at .75 body weight)10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Barbell Bench Press - Medium Grip (at body weight)10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
For Time: Giant Set
Power Clean (95 lb)15 reps
7 Rounds For Time:
These workouts are difficult and require experience with Olympic lifts. The weight standards are not laws; if you need to scale back, you should.
No performance is worth a week of bed rest and back pain.
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I knew a marine recruiter a couple years ago that showed me this stuff. I did a day of it and decided i would rather lift weights. (mainly because i was lazy and liked the rest) I never thought it would catch on like it has. I think im going to start doing a workout like this once a week along with my weight training to push my body a little more.
That's definitely a valid way to view it and use it … as an adjunct to your current training. Let us know what kind of results you see. We actually have a piece hitting the grid next week with CrossFit champ and BSN athlete Rich Froning.
to me, i don't do, but have tried similar to these workouts; needless to say i'm not a fan of crossfit. not to put it down, as i'm used to HIT bodybuilding/powerlifting, but for those who don't want to push to the limit in that kind of light, this limit pusher is still **** good to get in shape and feel good. Not my deal, but if i challenged myself with these it wouldn't be easy. Props from a bodybuilder/powerlifter to the X-fitters.
Different strokes for different folks (y).
It's a training-only piece, and how you choose to eat to sustain CrossFit work will depend on many individualized factors—including what you want to look like as a result of it. However, this piece on Brian Stann's nutritional program for MMA training might be a pretty good starting point for you: http://www.bodybuilding.com/fun/cover-worthy-nutrition-3-elite-athlete-meal-plans.html
Hey man, you're diet for CrossFit won't differ too much from any other clean diet. Get lots of protein. Make sure you get some calories before you do a WOD, though. The last thing you want is to have low energy when you're trying to do one of these insane workouts.
I was an avid crossfitter for 2 years. My joints just couldn't keep up. I think it might have helped if I would have had a more experianced crossfitter with me, as I was doing it all n my own with the WOD from crossfit.com. I still love it I jst wish my joints could keep up. My last crossfit workout, I had 225 lbs over my head doing clean and jerks, and my left knee buckled and I found myself and the 225 on the ground. didn't walk for two weeks after that. I'm thinking I might get back into it though.The other hard part is tht if you don't work out in a crossfit gym, then i's more difficult to perform the workouts as perscribed. as standard gyms are usually overvcrowded with people that don't understand what you're doing.
That is the first thing I said about the whole routine.
Props to those that do it.
They use a method called kipping pull-ups, which incorporate a lot of momentum and swinging. VERY different from what most people consider a "pull-up".
I said the same thing; but look at the form in the video. A LOT of swinging and let movements. I'm no super athlete; but I do attempt to maintain strict form.
Kipping is a type of pull up used for efficiency and speed. In workouts where 100 pull ups are prescribed, it typically means kipping. There is no misconception that this is somehow a strict pull up.
Many crossfitters can hit 50 kips in one shot. This does not mean they will tell you that they can do 50 pull ups. It is always specified if they are strict or not. It's like the difference between a jerk and a press.
Surely thats not good pull up form!! I'd be sick at myself if i accepted that as a pull up!! Its a good effort and i couldnt do what she did but its not real pull ups if you're swing about like a feather in the wind!
I didn't see the video but I can bet she was either doing butterfly pull ups or kipping pull-ups. One of the, if not main ideas behind CF is work capacity. Can I do 20 strict weight-vest dead hang chest to bar p-ups? Yes. Can I do those weighted pull-ups faster doing those? Absolutely. And they ARE difficult when you're so tired that you can't get into rhythm and control posture.
Yeah it was butterfly kip... it is a form and actually quite hard compared to a regular pullup. The video shown was performed correctly
@erbimages - Sorry, but I think it is fairly inaccurate to say that they are "hard compared to a regular pullup" (I'm interpreting regular pullup as a strict pullup). I mean, there is a reason why they ask you to do 100 pull ups in a work-out or sets of 20 pull-ups for cross-fit, it's because kipping pull-ups are easier. As a fundamental matter of physics they are easier. The whole point of a kipping pullup is to convert lateral energy into vertical energy, thus requiring less of your own energy to move the vertical distance required, whereas strict pullups focus on using zero lateral energy for your vertical motion. Thus, all of the energy for a strict pull-up is generated by your back and bicep muscles whereas a majority of the energy for a kipping pullup is generated by the transfer of energy.
With that being said, I'm not trying to be a "pullup elitist" because I do believe there are different strokes for different folks, and just wanted to point out that I don't think your claim is accuratae. By the same token, I cannot get into these pullups at all, and get a very angry feeling when I see them being done lol to me its akin to bench pressing by slamming the bar into your chest so that it rebounds half way up your rep. I think my anger stems from the fact that people will be like "I can do 40 pullups" trying to insinuate that they are equal to 40 strict pullups, when it's really like no, you can do 40 kipping pullups.
Coming from a bodybuilding background into crossfit it was hard for me to understand the purpose of a kipping pullup. It is strictly to increase the amount of work done in the shortest amount of time. If you goal is to build your lats or increase your pull up strength then you need to be doing strict pull ups. If you are trying to get your chest to the bar in the most efficient and speedy manner then you better be kipping. It cracks me up when people say kipping pull ups are "wrong". These are generally the people who tell me that my hang clean form isnt the right way to do an upright row because its cheating. It all comes down to what you are trying to achieve.
I think the main problem is that the pure bb'ing people need to remember the purpose of crossfit and their techniques. Kipping and butterfly is harder in terms of learning proper technique and coordination to actually do it.
Crossfit is not gauged at maximum hypertrophy, or endurance, or speed. It is a mix of a little bit of everything. If your goal is to get massive, then crossfit isn't for you.
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