crossfit.com, anyone else do it?

[boxingtactics07]

I recently started it and love it. The fact that it's always changing and never knowing what to do until the day starts makes it the perfect workout. I haven't weight-lifted in I don't know how long because I always felt the 5X5/3X10 programs 3X a week had no transitional benefits for my training. I did do something similar to rippetoes/bill starr combined when I first started boxing, but it just wasn't for me. I believe the way crossfit does it's modern day weight-lifting thing mixed with oldschool bodyweight exercises and frequent runs is the way to go. I think this is perfect way to end a workout for someone that only follows conventional training (which I do). I'm curious if anyone else here follows it and has reaped the benefits of doing something that is never boring or repetitive. :bbb

[viru§™]

I recently started it and love it. The fact that it's always changing and never knowing what to do until the day starts makes it the perfect workout. I haven't weight-lifted in I don't know how long because I always felt the 5X5/3X10 programs 3X a week had no transitional benefits for my training. I did do something similar to rippetoes/bill starr combined when I first started boxing, but it just wasn't for me. I believe the way crossfit does it's modern day weight-lifting thing mixed with oldschool bodyweight exercises and frequent runs is the way to go. I think this is perfect way to end a workout for someone that only follows conventional training (which I do). I'm curious if anyone else here follows it and has reaped the benefits of doing something that is never boring or repetitive. :bbb
Seriously, anybody try this program 3 days a week for 2 weeks and see if you feel a difference. It's fucking amazing.

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Ten rounds for time of:
12 Burpees
12 Pull-ups

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

For time:
1 Mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

10 rounds:
15 Deadlifts (135lbs)
15 Pushups

Pick one and give it a go.

[boxingtactics07]

:thumbsup

I follow it by the Workout of the Day. I use my own warm-up though, which is just jump-roping and doing some basic stretches. I woke up around 6 this morning. I did all the situps rocky style, probably overdid it on the jump-rope as it's something I'm pretty good at and enjoying doing once I get 30 seconds into it, and did the walking lunges with a basketball in my hand. The basketball wasn't intentional at first, I was just playing with it before I started and decided to include it.

[viru§™]

Have you tried this one yet?

Elizabeth
Clean 135 lbs
Ring Dips21-15-9 reps, for time

I haven't got any rings so had to do double the amount in dips.

Took me 19:35 a few months ago when I first started.

[boxingtactics07]

Not yet. I liked the "Michael" Exercise though, it was the perfect way to end a boxing workout. I'm good on having all the equipment except a rope to climb, a rowing machine, and rings... so these are the substitutions that I have to do for crossfits WOD's:

no rope so 1 towel pullup per 1" supposed to climb

no rowing machine so Sumo Deadlift High Pulls using just the Bar
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

no rings, 3 regular dips per ring dip

no rings, 4 regular dips and 4 regular pullups per muscleup

back extensions replaced with broomstick good mornings

any kind of situps ill replace with medicine ball leg raises, medicine ball crunches, and rocky situps.

[viru§™]

What was your time for Michael? I'm gonna give it a go tomorrow.