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post #1 of 31 (permalink) Old 05-23-2013, 02:24 PM Thread Starter
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Any crossfitters

My son decided he wants to wrestle next year and I need to lose some weight so I looked into the crossfit stuff and started doing it with him and I gotta say its pretty cool stuff, we do most of it outside but a good portion of the WODs can be done anywhere. Maybe some folks can post up some WODs here for the rest of us.

Last night we did the miracle mile and tonight we are going to attempt 800m burpee broad jumps, its gonna suck for me for sure.

Its quite inspirational to join a forum and see a group like this in the mix, either way I'll post up WODs that me and him do and maybe some other folks will too.

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post #2 of 31 (permalink) Old 05-23-2013, 02:30 PM
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Quote:
Originally Posted by Taco Bruiser View Post
My son decided he wants to wrestle next year and I need to lose some weight so I looked into the crossfit stuff and started doing it with him and I gotta say its pretty cool stuff, we do most of it outside but a good portion of the WODs can be done anywhere. Maybe some folks can post up some WODs here for the rest of us.

Last night we did the miracle mile and tonight we are going to attempt 800m burpee broad jumps, its gonna suck for me for sure.

Its quite inspirational to join a forum and see a group like this in the mix, either way I'll post up WODs that me and him do and maybe some other folks will too.
Check out Bodybuilding.com. Look up Rich Groning. He has a few good ones inther. He is the reigning 2 time world CF champ.
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post #3 of 31 (permalink) Old 05-23-2013, 02:36 PM
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I did the 3 bars of death a couple weeks ago and thought i was going to die and did it all with 225. It starts with 10 reps of bench dead lift and squats and you work your way from 10 reps to 1 rep for time. The true weight is like body weight on bench 1 1/4 for dead lift and 1.5 of body weight for squats.

I enjoy the cross fit work outs but cant get the kip pull up down and being 270 lbs makes it extra hard. Keep up the good work man


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post #4 of 31 (permalink) Old 05-23-2013, 02:39 PM
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I did the 3 bars of death a couple weeks ago and thought i was going to die and did it all with 225. It starts with 10 reps of bench dead lift and squats and you work your way from 10 reps to 1 rep for time. The true weight is like body weight on bench 1 1/4 for dead lift and 1.5 of body weight for squats.

I enjoy the cross fit work outs but cant get the kip pull up down and being 270 lbs makes it extra hard. Keep up the good work man


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Medic try a power lifting band attached to you foot. When i fatigue this is how i do it and i am 320+. Works real well and helps you stabilize.
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post #5 of 31 (permalink) Old 05-23-2013, 02:50 PM Thread Starter
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I was just going to say the same thing, throw a band to the foot

Spokane Ive checked them out and have done a few, I mostly use WODbox app genius to generate the WOD and urban warfit app as well

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post #6 of 31 (permalink) Old 05-23-2013, 02:54 PM
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Look at crossfit.com several WODs
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post #7 of 31 (permalink) Old 05-23-2013, 02:59 PM
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My only recomendation would be to make sure your form is perfect. ALot of injuries. I used to do olympic lifting and now to some powerlifting (755 bench, none of that roids crap either). Make sue you also do some slow twitch variable stuff. My Ortho Dr is always busy with the CF people tearing up rotator cuffs, pectoral tendons and bicep tendons. Be careful.
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post #8 of 31 (permalink) Old 05-23-2013, 04:44 PM
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The Murphy WOD is a good one and there are no weights involved. You run a mile, do 100 pullups, 200 pushups and 300 air squats, then finish it out with another mile run. I usually break it up into 20 sets of 5 pullups, 10 pushups and 15 air squats. When you do your 2nd mile at the end, it's funny how you can't make your legs go....

Want to go real hardcore, look up "Seal Fit".


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post #9 of 31 (permalink) Old 05-23-2013, 05:04 PM
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Memorial Day Murph...ultimate hero WOD...legs will be screaming. 800m burpee broad jumps? Now that is torture, and I like burpees.
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post #10 of 31 (permalink) Old 05-23-2013, 05:10 PM
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Memorial Day Murph...ultimate hero WOD...legs will be screaming. 800m burpee broad jumps? Now that is torture, and I like burpees.
No one likes burpees, Lol.
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