Crossfit Challenge

[bigdogbob]

Well after a debacle at my gym of it closing for renovations one of the ex PT's there had started up a small gym/crossfit studio which I decided to join.

Was only planning on doing the gym bit but have a month of unlimited xfit as part of the deal so started last wekk and I am hooked.

For those who don't know crossfit it's functional fitness that spans, strength, endurance, gymnastics, plyometrics, cardio and PAIN

Hate every minute of the classes cos they are SOOOOOOO freakin hard :twisted: :twisted: but the feeling of euphoria and achivement at the end if phenomenal. :nod: :grin:

Here's a rundown on the classes from last week.

Mon: Technique first: Handstand press ups and kipping pullups - These are a way of doing pullups involving a lot of swingin but it helps you do more in less time and fires the fast twitch fibres I can't get it yet too unco.

Then the WOD (workout of the day) "Mary" yep they sometimes have funny girly names

5 Handstand pressups (if you can't do one it's a 5 sec handstand and then 5 kettlebell shoulder press)

10 single leg squat

15 pullups

as many rounds as you can in 20 mins I did 8 rounds - stuffed :oops:

Weds: Power work - 5x5 barbell thrusters- bar, 25kgs, 30kgs, 30 kgs, 35kgs

WOD: 50 wall balls (squat and as you come up throw med ball up to top of wall catch and carry on)

50 pullups (you can use stretchy bands to help - I used blue =hardest)

35 wall balls, 35 pullups, 20 wall balls, 20 pullups - my time = 12mins 08 secs

Thurs - take my students along during the day. Hardest class so far made harder by the fact that I HAD to beat the boys, which I did but in doing so encouraged 4 of them to carry on to do 4 sets when they could have stopped at 3 so that made me feel good too

Strength: deadlift 5x5 bar, 35kgs, 55kgs, 75kgs, 75kgs

WOD: 21 kettlebell swings (16kgs)

15 burpees with pressup

9 situps

30m overhead l0 kg plate lunge

I did the 4 rounds in 20mins 10 secs and thought I was gonna spew.

Sat: WOD "Nicole"

Run 400 m

Max set pullups

repeat for 20 mins.

I managed 6 rounds and did 90 pullups(blue band)

So now I have finished the NZBB challenge I will use those end photos and take a set after a couple of months of xfit classes to see what difference there is.

If you're interested here is the link to where I go http://www.crossfitbirkenhead.co.nz

[runveerun]

Very cool Nessie, crossfit sounds great if somewhat painful! I am tempted to do it too!

[Travel Express]

Ive heard about cross fit classes, my gym started something similar... but $200 for 6weeks just wasn't me. But my gym is using things such as 2.4km run, Going for time each week, Tyre push, press ups, etc.

But have asked some people that do them, and they absolutely love it.

[two_phat]

So how long are each of the workouts then?

I've read a bit about crossfit - apparently its a bit controversial in the states. Seems tough! I read that most people spew up sometime during their training due to the intensity; looking forward to hearing about your first one! haha

[bigdogbob]

My first one..ha..I'm a four class veteran now.

Only 1 I nearly chundered on at that was on Thurs.

The classes usually take about 45 mins when you factor in warm up and technique or strength part. Actual workout max of 20-25 mins but HARDCORE. :twisted:

[bigdogbob]

Todays WOD (workout of the day) bought to you by "Cindy"

Strength: Overhead squat 5x5 (7 kg bar, bar, 15kg bar, 15 bar, 15 bar)

WOD: 5 pullups

10 pressups

15 squats

AMRAP (as many rounds as possible) in 20 mins

I managed 12 rounds = 60 pullups first 4 pullups sets (20 reps) done with bodyweight, then had to use the blue band, started to get the kipping movement going.

120 pressups and 180 squats \:D/ :clap:

Not too knackered, a nice workout to start the week....so you think until the DOMS set in. :evil:

[Sakura]

Nice work Nessie! :grin:

[bigdogbob]

Thanks! Actually looking forward to going tonight which make a change..but then once you get there and see what's on the "dreaded whiteboard" it all changes.

Was asked yest if I'd been for a workout at the gym yet..which is actually what I had signed up for..interesting I had spent most of the weekend trying to workout what to do, as xfit has me hooked..I replied "no I think I'll have to cash my gym in for a few months of xfit instead" (cos it's quite expensive) to which the owners partner replied that I wouldn't be the first. Apparently many have joined the gym and then swapped their membership to xfit..looks like I'm the next turncoat..sorry all you bb people.

I have been doing weights since I was 17.. loooooong time and it just wasn't doing it for me anymore but xfit has reignited my passion for training..just have to wait to see what body shape results come from it..better be good :evil:

[autechre]

Awesome Nessie! :clap: Crossfit looks pretty brutal!

[bigdogbob]

Well I was right the DOMs was akiller specially in the chest after all the pressups.

But guessed that the DOMs would be even worse tommorrow so sucked it up and went to xfit tonight.

Todays class didn't have a girly name...too hard for that :doh:

it was a killer probably the 2nd hardest one I've done, i just felt sorry for the 2 newbies

Technique: Sumo deadlift high pull and double unders skipping

WOD 21 reps sumo deadlift high pull (sumo deadlift + upright row) x 25kgs

15 double under skips

9 toe to bar (lower ab pull ups, I only made it knees to elbows 3 babies in 4 years means my lower abs no functionaro)

6 Handstand press ups (5sec handsatnd hold and 6 kettlebell press for me, can't cope with the pressup bit yet)

for 5 rounds took me 22mins:15secs.....mean...mean...mean

[bar-belle]

Todays WOD (workout of the day) bought to you by "Cindy"

Strength: Overhead squat 5x5 (7 kg bar, bar, 15kg bar, 15 bar, 15 bar)

120 pressups and 180 squats \:D/ :clap:

Hey Nessie just catchn up on your journal..I just checked out overhead squat on you tube. OMG that is :twisted: Most impressive effort on your squats :nod:

[bigdogbob]

Slept in til 7am today...my usual is to wake at 5 am and take my furry friend for a walk..but my body hurts and I'm tired!!!! :cry:

Have to play the boys at squash today...ouch

Then tomorrow I take them back to xfit..one of my new students is doing it for the first time..we have a bet on because he needs a new hat.

His hat at the moment say "cannabis" in the loveliest ole english but it's just not a go but also he's too poor to get a new one so either he beats me at crossfit for a new one or I get to cut the word cannabis out of his hat..I don't wanna do that and luckily he's pretty fit so he should beat me.

Hopefully the DOM's is gone by tommorrow.

[bigdogbob]

Feeling ok today..another sleep in so my poor furry friend got neglected again :doh:

Crossfit with the boys was the missions

FILTHY FIFTY although I only did 40, Tyler did 35, Daniel, Fred and Corey did 30 and the Kyle and Anton did 25 reps/exercise.

So it was (insert your chosen number of reps) of:

box jumps

jumping pullups

kettlebell swings (12kgs)

lunges

hanging knee to elbows (abs)

push press (15kgs)

back extensions

wall balls

burpees with pressups

double under skips

so 400 reps for me which took me 29mins:12 secs.

I reckon if I'd done the whole 50 reps it would have taken heaps longer.

We were all stuffed at the end. Daniel (hat boy) beat me for time so he gets a new hat (really we both win on that one)

Tomorrow we are going on a charter boat fishing trip, the boys fundraised for it by putting on carwashes.

After that xfit class a quiet day on the boat is what we all need, lucky we don't need to cast cos we'll all be too sore :pfft: :nod:

[bigdogbob]

On the plus side..checked out the results for yest xfit classes and I came 7 out of 18 woohooo

on the downside..no fish today boohoo, feel bad for the boys who raised $600 to go on the boat..but hey that's life

and it's the weekend whoopwhoop \:D/ :clap:

[bigdogbob]

Taking Nacho to crossfit this morning :nod:

Should be interesting

[Optimass]

Taking Nacho to crossfit this morning :nod:

Should be interesting

:puke:

[bigdogbob]

No spew unfortunately :? He reckons that was just his warm up and he's off to the gym this afternoon to bench 180kgs x 1 :roll:

Xfit started with strength - deadlifts 4sets x 3reps I maxed at 75kgs, Nacho went light (sore back) 140kgs

Then it was a tag team challenge- 5 in each team

1runs 200m, 1 resting, 1 sumo deadlift hign pull, 1 pressups, 1 box jumps,

do as many reps as you can til runner comes back and tags, then change to next exercise and so on and so on and so on for 12 mins.

My team did 903 reps total and Nachos team made 927 reps.

So that was that

[bigdogbob]

So back into it tommorrow, have definitely decided to swap the gym membership for xfit classes.

Starting a 5 week clean up tommorrow too, just to see how much xfit ramps up my metabolism. I have done it for 2 weeks but my diet has been as crap as usual. Protein shake for breakfast then no time to eat at work except for the odd choc bar stolen from the students rewards stash, then high carb dinners followed by a beer or two and the compulsory two shortbread/or handful of lollies in bed while I read. =P~ :twisted:

So will try...I suck at self control. :oops: ..to eat better and see what a difference the xfit does to the body shape.

[bigdogbob]

First day of 5 week clean up

Bfast: Protein shake + 2x Vogels & pbutter

2: Shake

3: Cottage cheese - small tub

4: Shake

Then hit the High School boys xfit class , Nacho is working and the kids are at athletics so it was the only class I could make...any way I was in high school once :pfft: and i still teach high school age kids only they been kicked out of high school :naughty: ...so i qualify on some level :? :oops: :shifty:

Anyways the class went

5x5reps Push Press (bar =15kg, 25kgs, 35, 35, 35)

then

W.O.D

Pullups, Pressups, Situps, Squats

8 sets made up of 20 secs working and 10 secs resting with no rest between exercises, record the score of the set with the lowest reps managed per exercise, out of the 8 sets.

Mine = Pullups 5, Pressups 6, situps 6, squats 13 = 30 (lowest reps total)

There were 3 high school boys all at least 25 yrs younger than me, the best score was 40, then 35, 35 then me on 30 :doh:

Came home had a shake

I hate clean eating I just wanna munch and it's only day 1 =P~

[bigdogbob]

Day off yest :oops: phew was heaps of running I heard :haha:

My eating sucks, I have less than no self control and after 4 pieces of pizza for a birthday treat (not mine :shifty: ) I knew I couldn't miss tonights class, even had to drag the kids along cos nacho is working lates.

Technique: Cleans 5x5 only the 15 kgs bar for me, hard to master the move, have to stop using my arms to pull it up but rely on the momentum from the shrug at the top to get the bar high enough to get under :?

W.O.D no girly name again where's the imagination..I'll call it DORIS :pfft:

21 sumo deadlift high pulls x 25 kgs

15 ring dips ( watch out the olympics..NOT..I needed the blue band)

x 5 rounds

My time was 13:32 or something.

Bringing the boys tommorrow for girly workout FRAN..short but intense I hear..hope I'm not too sore :nod: :shifty:

[bigdogbob]

Eating still sucks but hey took on the boys again today at crossfit.

WOD - brought to you by the boootiful FRAN

21 bbell thrusters x 25kgs (Thrustafarians the boys call them)

21 pullups

15 thrusters

15 pullups

9 thrusters

9 pullups

Took me 6 mins: something???

Only 3 of the boys did it with weight the rest just used the bar. We all needed the bands for pullups, except Tyler who did his set of 21 without..he's like a terrier grrrr he's our ODD boy...oppositional defiance disorder. Want him to do something tell him to do the opposite :pfft:

Now resting before kayaking down the puhoi river tommorrow

[bigdogbob]

Awesome day kayaking yesterday, everyone really enjoyed the trip!

Made crossfit this morning, yayay!

Strength:

Shoulder Press 3 x 3

W.O.D.

‘Partner workout’

400m Run

120 Wall ball

600m Row

150 KB Swing

400m Run

150 Situp

600m Row

120 Squat

(Run together, 1 person exercising while the other rests for all other exercises, split reps between you however you want)

Me and my partner Grant split the reps and did it in around 26 mins, good and intense but you get your rest which helps. Thanks grant for making up the situps for me :pfft:

Shame I have to wait til Monday for more.

[bigdogbob]

yay Monday need xfit after such a week of crap eating

Strength deadlifts 5 x3 top weight 75 of kgs

WoD

Burpees

Pullups

21,15,9

Full on intense but short I did it in 6:03

[bigdogbob]

Didn't make it last night...pheck what a busy day

At work at 730am for a Staff meeting ..full on day with my lovely boys...

work performance appraisal in the afternoon, 4pm sons last basketball game, 515 board meeting 615 off to the town hall with the family for 2.5 hours :banging: :crazy: of primary kids singing, our daughter in the choir :pfft:

Oh my goodness :doh:

It looked like a hard out work out too hope today will be just as hard.

[bigdogbob]

Didn't make it again tonite just too tired after my night of inspirational culture

Not that too many here seem interested anyways oh well going with my students tomorrow so no backing out of that one