SparkPeople CrossFit Team Messageboard This team is for those who are serious about pushing their bodies to its limits and using CrossFit to do it. CrossFit is designed for universal scalability making it perfect for any one. SparkPeople CrossFit Team Messageboard So who is restarting with me Not totally but sort of a reboot. <BR> I did Crossfit for a couple years but then I got a really crappy job that had me getting off work past when the times were. And to be quite honest, I am not a morning person. Not at all. So getting up before 5am to go to class didn't work. Tried to workout at home, and that didn't work out so well either. <BR> <BR> Rejoined a couple months ago as I got a new job, night shift for me, and I could go to class before work. However, December was a bit of ... Fri, 30 Dec 2016 22:42:12 EST Crossfit in our Schools - Great Video Peter Driscoll is a CrossFit Level 1 trainer and a physical-education teacher at Hartland Elementary School in Hartland, Vermont. He’s also the founder of HES CrossFit, which operates out of a transformed kindergarten classroom in the school. The affiliate is helping the school’s K-8 students gain strength and confidence through the integration of CrossFit into their daily lives. <BR> <BR> Video is about 15 minutes long and a wonderfully motivating and uplifting story. Check it out. <BR> ... Sun, 16 Oct 2016 21:48:03 EST New Weight Loss Treatment Wow... not sure I could do this. Very interesting article. <BR> <BR> <BR> <link><BR>-weight-loss-treatment_b_10739468.html<BR>?utm_source=Shrink+Yourself+Mailing+Li<BR>st&amp;utm_campaign=4a4d373d84-Newslet<BR>ter_07_03_2016_ru&amp;utm_medium=email<BR>&amp;utm_term=0_26d4536828-4a4d373d84-242238189 </link> <BR> <BR> Comments? <BR> Fri, 8 Jul 2016 09:48:24 EST Nutrition Streak Challenge <em>4</em> <em>368</em> <em>551</em> <em>194</em> <em>474</em> <em>490</em> <em>498</em> <em>4</em> <em>267</em> <em>284</em> <BR> <BR> There are 5 options to choose from. You should choose ONLY 1 OPTION to work on and commit to. These are just suggestions and are the ones used during the BLC rounds. The 5th option I added. <BR> <BR> OPTION 1: Consume AT LEAST 5 freggies (fruits and veggies) per day for AT LEAST 5 days per week MINIMUM. <BR> <BR> OPTION 2: ... Fri, 10 Jun 2016 12:14:31 EST Create Your Own and Join In <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <em>525</em> <BR> <BR> For this challenge, you create your own goal and timeframe and declare it to the team. <BR> <BR> Decide on 1-2 things you are wanting to work on and pledge to work on those specific things. <BR> <BR> Maybe you struggle with Overhead squats, or it could be you always scale into single jump ropes since you can't do DUB's, su... Fri, 10 Jun 2016 12:03:15 EST New to Sparkpeople, Old to Crossfit Hi! <BR> <BR> I am trying out this community driven fitness platform. I am encouraged by the crossfit community in general, so I am excited to have the extra motivation on here. My goal is to focus on dialed in nutrition to increase performance in the box! <BR> <BR> Sarah Jane Wed, 8 Jun 2016 00:06:01 EST May 2016 Challenge - 22 Push Ups Daily NEVER TOO LATE TO JOIN... start now, and set a record # of days... doesn't end in May! <BR> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <em>320</em> <BR> <BR> I think a number of us are aware of the 22 push up challenge that is slowly floating around Facebook. But if you are not, here is the summation: <BR> <BR> Raising awareness to the fact that 22 AMERICAN VETERANS will commit suicide ... Sun, 1 May 2016 08:35:59 EST ~ April 2016 Challenge - Create your Own - Join In <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <BR> <BR> This post is for information only for the April 2016 Challenge. Do not post on this thread. <BR> <BR> For April, our team Challenge is a simple one. <BR> <BR> Decide on 1-2 things you are wanting to work on and pledge to work on those specific things during the month of April. Maybe you struggle with Overhead squats, or ... Mon, 4 Apr 2016 09:23:15 EST April (2016) Challenge? I'd love to see this make a comeback. Anyone have ideas? Or things they are working on? Mon, 28 Mar 2016 11:33:45 EST Just finished Intro on Friday! New to SparkPeople! Hi all! I just completed Intro on Friday! Today I decided to join SparkPeople to find more people to network with who are into CrossFit. I am also a bit nervous because I am, after emailing with the owner, doing a drop-in tomorrow since I am traveling for Easter! Please introduce yourselves to me and add me! I want to get to know you and hear your stories! Sun, 27 Mar 2016 14:58:07 EST 16.5 CrossFit Open 2016 - Thoughts, Results Any guesses? Any thoughts? What is your feelings with it being the last one? Wed, 23 Mar 2016 18:51:48 EST 16.4 - who's ready for tonight's annoucement?! any guesses on the wod or movements? I would love to see deadlifts and hspu!! Thu, 17 Mar 2016 18:42:48 EST How is everyone How is everyone doing? I am counting down the weeks til I can return. Saw my doctor yesterday. Only 4 more weeks til I can return to my box. Hope everyone is hanging in there and having fun! Wed, 16 Mar 2016 15:18:01 EST 16.3 CrossFit Open 2016 - Thoughts, Results <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <em>38</em> <BR> <BR> Thoughts on what CrossFit Headquarters is going to post for 16.3??? Amrap? Timed? What lifts and what moves are you expecting? What is your guess? Anyone watching the live broadcast? Wed, 9 Mar 2016 14:24:43 EST CrossFit Gyms in Las Vegas??? Headed to Las Vegas in a few weeks... Hubby and I are thinking about hitting up a box or two while we are there... any suggestions? Thu, 3 Mar 2016 17:12:38 EST 16.2 CrossFit Open 2016 - Thoughts, Results <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <em>244</em> <BR> <BR> Anticipation is killing me... hope it isn't another 20 minute AMRAP!!! Wed, 2 Mar 2016 14:33:21 EST 16.1 CrossFit Open 2016 - Thoughts, Results <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <em>530</em> <BR> <BR> 16.1 of the Open - What are your thoughts, your results <BR> <BR> <link> </link> Thu, 25 Feb 2016 17:31:58 EST I started today At nearly 400lbs I always thought crossfit was impossible for me. I started today and DID NOT die. I am so proud of myself and I am hooked. Can't wait to go back! Fri, 19 Feb 2016 00:15:25 EST I start Monday! Hello new team! <BR> <BR> A friend invited me to join her for CrossFit, so I'll be starting their On Ramp program on Monday. Looking forward to a change of pace with workouts, and looking forward to getting to know some of you :) <BR> <BR> Have a fantastic weekend! Thu, 30 Jul 2015 21:03:40 EST March Challenge Alright! I'm excited for another month. It kind of feels like a clean slate. <BR> <BR> This months challenge is to do 100 Pushups! This is on top of your WOD's. You can break them up any way you want. <BR> <BR> Post here as you do them or when you get them done!!! <BR> <BR> Happy March!!! Wed, 4 Mar 2015 12:14:29 EST Hi I am a 50 year old woman who has done crossfit for about 18 months. Before that I ran, lots but slower and slower. I could feel the muscle melting off. Crossfit has helped me to put on muscle, lose weight and I just love it. I have recently convinced my husband to join. He hasn't really drunk the kool aid but it is fun to have that together. We are doing the Whole Life Challenge thru our box. It is not really paleo but cuts the refined carbs and instills some other good habits. <BR>... Mon, 23 Feb 2015 12:19:25 EST February Challenge Hey Team! Here is your February Challenge! I realize we are half way through, so I'm cutting it in half. <BR> <BR> I challenge you to do 50 burpees by the end of February. That is 3-4 Burpees a day or 22 Burpees a week. You can do 50 burpees as one WOD if you want. <BR> <BR> This is on top of your WOD's. This is extra, bonus Burpees. A great way to improve and work on them if you can't do them very well. <BR> <BR> Post here as you work on them and/or get them done! <BR> <BR> <em>104<... Fri, 13 Feb 2015 13:14:26 EST Hi Everyone! I have crossfit anxiety! Hi everyone! I am starting my fourth week of crossfit and love it! I love the way I feel when I'm done with a workout and it carries on into the next day. It has definitely helped me feel better about myself. The one thing that I hate is that I get extreme anxiety before going to the box for a workout (I suffer from GAD and social anxiety). Once the workout has started I tend to calm down and focus on the task at hand but those several hours leading up to my workout time are brutal. Does ... Tue, 16 Sep 2014 14:03:33 EST CrossFit Games Who else is enjoying watching the CrossFit games?? Who has surprised you? Sun, 27 Jul 2014 09:28:33 EST Intro Hi, I am starting back up on SP as a way to track my progress. I used to use this site all the time, but lost track with it. Now 25lbs later, I figured it was time to start up again. I crossfitted for about a year at a box. I had to cancel my membership due to financial reasons. Now I crossfit with my boyfriend in our garage gym. Thu, 19 Jun 2014 16:46:47 EST Hello! I am determined to get healthier and more fit & active. I joined WW in Jan 2012 and lost 35 lbs in a 7-month span and have been able to maintain it since then; however, I had lost the drive to continue my healthy eating and exercise habits. But NO MORE....I am focused now and would benefit from the support and encouragement from forums like these. Tue, 3 Jun 2014 10:15:26 EST New around here... Hi everyone! i just joined SP and am looking to build a support system to help me reach my goals. Feel free to check out my page and friend me so we can support each other! <BR> <BR> I'm 32 years old and looking to lose 30lbs! Thu, 15 May 2014 00:49:34 EST Hi everyone! I just signed up for spark people to help me drop 32lbs. I'm always looking for support and to support people on their healthy journey so feel free to add me as a friend so we can reach our goals together! Thu, 17 Apr 2014 19:31:59 EST New to SP & looking for support! Hello everyone! I recently joined SparkPeople and am looking forward to accomplishing my goals with the help of this site! <BR> <BR> I'm Lori, a 31 year old female who's on her journey to lose 31lbs this year. I'd love to get to know some people with like minded goals! Sun, 6 Apr 2014 23:06:13 EST what to enter in for my CF workouts. I've been doing Crossfit for 3 months now, and I have found the new love of my life! My body can do so much more than I thought it could do, and I thoroughly enjoy pushing it to do even more! I made the switch to paleo last march and saw huge results, but I've slowed to a crawl progress wise and I'm looking to boost it. To maximize my results from my WODS, I have started tracking my macros and I'm still fine tuning it. Crossfit is an intense workout and I have a lot of questions, because I kn... Thu, 3 Apr 2014 10:53:36 EST How long does it take? Hi there - attending my third crossfit class tonight. The first two sessions were "on boarding" where I was given personal attention. Tonight, I fly solo. <BR> <BR> I understand that the coaches will be there to help me out, that it's a supportive environment, etc. - but I'm still nervous. The two on-boarding sessions left me feeling a bit overwhelmed. I've watched some youtube videos, but the more I watch, the more I feel like I'm never going to get all of these movements down. <BR> <BR> J... Mon, 17 Mar 2014 13:42:07 EST Update to Brutal Honesty Hello all: <BR> <BR> Thank you everyone for giving me some honest feedback. I did go down and try out the box. I'm 2 weeks into the on-ramp and really like it. So far from what I have seen I am the biggest guy in the box but my instructors genuinely seem to care and work with me. A few workouts I can do with out modification but the majority of them usually are modified some way. I have been able to complete the last 2 full workout. I have been the last one to finish but everybody in m... Thu, 6 Mar 2014 22:58:47 EST Brutal Honesty Needed Hello: <BR> <BR> I'm toying with the idea of joining a box. I know 4 different people that just rave about it told me that since I just wasn't feeling it in the gym to give this a try (2 of them have recommended the same box). I do cardio everyday and some body part for lifting. I have done well with this routine but it becomes boring and mundane and I don't feel the progress that I'm making. <BR> <BR> Now having said all that when I started on this weight loss journey Jan 1 I was 399 ... Thu, 20 Feb 2014 19:53:20 EST 2014 Crossfit Open Has anyone else registered for the 2014 Crossfit Open? I just registered on Friday! I am pretty excited about it! Sun, 16 Feb 2014 11:19:08 EST Hi My name is Susin and I am 47 years old. I have been doing CrossFit for almost 6 months now and I love it . I do 3 WOD's a week. I have definately built up some muscle and feel better than I have in a long time. I need to loose about 25 to 30 lbs so please offer some advice. I know you gain muscle weight but I also need to loose some fat. I have somewhat subscribed to the Paleo diet, but am kinda stuck. Please offer some advice and help if you would. Do I need to do more WOD's during w... Fri, 7 Feb 2014 13:07:23 EST Hello I've been in and out of doing CrossFit and SparkPeople for that last couple of years. I don't go to a box but workout in my garage. I do a lot of scaling and modifications based on my ability and equipment but I also feel great doing it and get lots of results. I have been using to help guide me through the program and I love it so far. I definitely recommend it to anyone that doesn't go to a CrossFit affiliate. I am glad to find that SparkPeople has a CrossFit team on ... Thu, 6 Feb 2014 20:26:47 EST I'd like to introduce myself. First, I must say, what a beautiful dog...a crossfitter for sure! I'm excited to read everyone's input and their crossfit experience. I myself love it, and I am trying to get back after knee surgery. Having withdrawals. Anyway, looking forward to reading everything. Wed, 5 Feb 2014 18:04:08 EST In need of WOD's to do at home? Hi there! <BR> <BR> Do you find yourself stuck at home with the weather being as nasty as it has been, or traveling and in need of WOD's to do while you're away from home? My local gym posts WOD's daily, and if you need some ideas, please visit this link. <BR> <BR> <link><BR>ftheday/ </link> <BR> <BR> Have fun! Mon, 27 Jan 2014 18:08:10 EST January WODS Wows! I can't believe how quiet this group has become! Hope we can get some action here again soon! <BR> <BR> Today was my first day at my new box! CrossFit FINALLY came to my town! <BR> <BR> 5x5 Strict Press - 35x55x45x45x50 <BR> <BR> 10min AMRAP <BR> 15 Front Squat - 35lbs <BR> 12 AbMat situps <BR> 9 Push Press - 35lbs <BR> <BR> Total rounds: 3 + 11reps <BR> <BR> <BR> So good to have a CF home again! <BR> Mon, 13 Jan 2014 22:03:08 EST How do I find a good box? I'm interested in joining a Crossfit box near my home, but a quick Google search turned up 10 different ones within 20 minutes of my house. How in the world do I choose which one to join? Obviously I prefer the box with the most knowledgeable trainers, but being that I know next to nothing about Crossfit, how can I evaluate them? <BR> <BR> Any advice on choosing a Crossfit box would be greatly appreciated. Sun, 12 Jan 2014 19:54:45 EST Hi all I started Crossfit the end of September with my on ramp class. Pretty challenging for someone my age who hasn't been physically active in a long time, but I love the challenge. What I really like is the team environment and that every workout is different. <BR> I enjoy seeing myself beat my prior goals. Sun, 27 Oct 2013 13:42:49 EST Hiya team Starting the on ramp monday.....kinda nervous that I may barf (HA). Looking forward to something new tho.....stay tuned. Wed, 4 Sep 2013 12:41:17 EST tracking workouts Hello all, <BR> <BR> I just joined my local crossfit box in early August and have fell in love with it and the people! It's a great community! I am trying to go 3 times during the week and Saturdays of course. I am hoping they will get a working out soon as that would be much better for my schedule, but doing what I can right now with 2 kids. I was wondering how you track your workouts with sparkpeople? I seen rowing and some others, but what do you list lifting under? I did thrusters ... Tue, 27 Aug 2013 15:33:10 EST August WOD's 08/17/2013 <BR> <BR> 20 Minute time cap <BR> <BR> 50 walking lunges w/40lb bar <BR> 50 thrusters 40lb bar <BR> 50 burpees ( I only made it to 43 before time) :( Sat, 17 Aug 2013 20:40:29 EST August WODs I will go ahead and start this month off. Here are my WODs so far this month. <BR> <BR> 8.2.13 <BR> 13 min AMRAP <BR> Run 800m <BR> 40 thrusters 75# <BR> run 400m <BR> 20 thrusters 95# <BR> <BR> Rx on the weight. It was supposed to keep going down to a 100m run w/ 5 thrusters at 135# but I couldn't get that far in the time cap. <BR> <BR> 8.3.13 <BR> Bring a Friend day at my gym <BR> 8 min AMRAP <BR> 200m med ball run 20# <BR> 5 burpees <BR> 10 wall balls 20# <BR> 15 situps w/ abmat. <BR>... Mon, 5 Aug 2013 09:34:47 EST New Shoes! I am so excited! I ordered the Reebok Nano 3.0's and they should be here today. Can't wait to give them a go! I currently use the 2.0's and love them. I feel like they are the perfect CrossFittin' shoe. Can't wait to see the 3.0's. <BR> <BR> Anyways, I just wanted to share that I got them from If you sign up for their VIP program, you can get 20% off of your first purchase (and then 10% thereafter.... BUT so far I have been able to search the internet and get additional 10% d... Wed, 3 Jul 2013 06:22:58 EST July WODS Please post all July WODs here. Mon, 1 Jul 2013 19:45:33 EST CrossFit Run! My box created their own race. It's called Hammer Race. <BR> It's 5 miles and appx 20 various obstacles, most of which stem from CrossFit movements. Also, in crazy CrossFit fashion, there is one catch: You must carry, in-hand, an 8+lb sledgehammer. <BR> <BR> I'm 255lbs and not in shape. I missed the last race out of fear of not being ready. The next one is in October and I'm doing it, regardless of the fear and anxiety the thought causes! <BR> <BR> This afternoon, I took my hammer 'Rhino' ... Fri, 14 Jun 2013 20:44:54 EST Results? I just started CrossFit on Monday and am going 3 times a week. I am just wondering what everyone's results have been? How was your diet? How many times a week did you CrossFit? Did you do any additional workouts? Thanks all! <BR> Thu, 13 Jun 2013 08:55:25 EST June WODs Please post your June WODs here! <BR> <BR> <BR> 06/03 <BR> Strength/Skill: Floor Press - 60lbs 9X3 <BR> <BR> WOD: <BR> <BR> 4 Rds for time - 15:14 <BR> 400 M Run <BR> 10 Push Presses 65lbs <BR> <BR> Mon, 3 Jun 2013 19:26:02 EST Motivated! I was a member of this group years ago with my old SP account. But I can no longer get into it so I'm starting fresh today! <BR> <BR> I've been Crossfitting for about 4 years now. I began when a girlfriend of mine talked me into doing a bootcamp with her. 3 days a week for 8 weeks! I was totally hooked after that. <BR> <BR> I live almost an hour from the nearest box (and refuse to step foot into a globogym now that I Crossfit) so my hubby built me a setup so that I could do most WOD's in m... Thu, 23 May 2013 17:32:40 EST WOD for 23 May 2013 WOD for 23MAY13 <BR> <BR> Dynamic Strecthes <BR> <BR> WOD <BR> <BR> 5 RFT <BR> <BR> 400 meter Run <BR> <BR> 15 Overhead Squat (95lbs) Thu, 23 May 2013 07:37:45 EST So I dropped a weight .... And broke my toe! Silly me was moving weights off the bed in the dark and managed to drop a 2 or 3 pound weight right between the joint and nail bed of my big toe - ouch! It hurts all the way to just past the ball of my foot on the underside but only the toe on the upper side - go figure. It's a lovely shade of purple and swollen. Oh the joy. <BR> <BR> Today's wod is 7 rounds of 7 front squats and 7 push-ups ... I think I can manage today's albeit I'll probably be slow lol Thu, 23 May 2013 07:34:05 EST WOD for 21 May 2013 Warm up <BR> <BR> 400 meter run with 20 lb medcine ball <BR> <BR> Musical Medcine ball <BR> <BR> WOD <BR> <BR> 5 RFT <BR> <BR> 10 Push Press 115lbs <BR> 15 Burpee without push up <BR> 10 Back Squat 115lbs <BR> <BR> 10:57 Time <em>104</em> Tue, 21 May 2013 03:46:56 EST WOD for 20 May 2013 WOD for 20May13 <BR> <BR> Warm Up <BR> <BR> 400 meter run <BR> <BR> 2 x 25 <BR> Wall Ball <BR> Pull Up <BR> <BR> Skills <BR> <BR> Power Clean <BR> Power Snatch <BR> <BR> WOD <BR> <BR> 5 RFT <BR> <BR> 5 Curtis P (95lbs) <BR> 10 Pull Up <BR> 5 Power Snatch (95lbs) Mon, 20 May 2013 08:11:22 EST Introduction Hi Everyone! <BR> <BR> I attempted to get in touch with Coach Cujo - I know he is an amazing Coach and I hope he is doing well. <BR> <BR> My name is Kris and I've offered to help as a Coach for our online team. There are over 1,000 members on this team but it doesn't seem like that many people are participating in this forum. <BR> <BR> Please reply and let me know what would make you feel more engaged? Where do you CrossFit? What do you love about CrossFit? And / or anything else you... Sat, 18 May 2013 08:22:03 EST WOD for 15 May 2013 WOD for 15MAY13 <BR> <BR> Warm up <BR> Dynamic Streches <BR> <BR> Skill <BR> Power Clean 1 x RM (225LBS) <BR> <BR> WOD <BR> <BR> 20 MIN AMRAP <BR> <BR> 3 Bear Complex (95lbs) <BR> <BR> 6 KBS (55lbbs) <BR> <BR> 9 HRPU <BR> <BR> 14 Sets!!!!!! Wed, 15 May 2013 03:38:23 EST May WODS 05/02 <BR> <BR> 5min - 50 reps - snatch practice - straight bar <BR> <BR> WOD - 17:34 <BR> 50 med ball cleans (8lbs) <BR> 100 step-ups <BR> 50 SDHP (15reps @ 30lbs; 35reps @ 20lbs) <BR> 50 push press @ 30lbs <BR> <BR> run 2 miles - 22min <BR> walk 1.2 miles - 23min <BR> walk .6 miles - 10min Thu, 2 May 2013 18:42:23 EST WOD for 24 April 2013 WOD for 24APR13 <BR> <BR> Warm Up <BR> <BR> Skill <BR> <BR> 1 x RM Snatch (155lbs) <BR> <BR> WOD <BR> <BR> 12 AMRAP <BR> <BR> 7 Hanging Clean (145lbs) <BR> 14 Burpee <BR> 21 Lateral Box Jump <em>104</em> Wed, 24 Apr 2013 07:48:33 EST WOD for 23 April 2013 WOD for 23APR13 <BR> <BR> <BR> 5RFT <BR> <BR> 12 Overhead Walking Lunges with 45lbs <BR> 15 Hand release push up <BR> 100 meter sprint <BR> <BR> Mon, 22 Apr 2013 23:13:44 EST WOD for 22 April 2013 WOD for 22APR13 <BR> <BR> Warm Up <BR> Push Up 3 x 10 <BR> Air Squat 3 x 10 <BR> ABS sit ups 3 x 10 <BR> Rowing 5minutes <BR> <BR> 400 meter run <BR> Can Kickers <BR> Frankenstein Walk <BR> Inch Worm with a push up <BR> Walking Lunges <BR> <BR> Skill <BR> <BR> 1RM Snatch (155lbs) <BR> <BR> WOD <BR> <BR> FRAN <BR> 21-15-9 <BR> Thrusters (95lbs) <BR> Pull Up <BR> <BR> Time: 7:40 Mon, 22 Apr 2013 02:21:10 EST WOD for 19 April 2013 WOD for 19APR13 <BR> <BR> Warm Up <BR> <BR> 5 RFT <BR> 10 reps <BR> Push Press (95lbs) <BR> Pull Up Mon, 22 Apr 2013 02:17:23 EST WOD for 18 April 2013 WOD for 18APR13 <BR> <BR> Warm Up <BR> Fun Run 1mile Indian run <BR> <BR> Frankstein Walk <BR> Inch Worm with a push up <BR> Can Kickers <BR> Walking Lunges <BR> <BR> <BR> <BR> Skill <BR> <BR> 1 RM Squat (315lbs) <BR> <BR> WOD <BR> <BR> 12 ARMAP <BR> 95lbs <BR> 3 Snatch Deadlift <BR> 3 Snatch Clean <BR> 3 Overhead Squat Thu, 18 Apr 2013 02:44:21 EST WOD for 17 April 2013 WOD for 17APR13 <BR> <BR> Warm Up <BR> <BR> Floor Press 3 x 5 (205lbs) and ARAP for Strict Pull Ups <BR> <BR> Max Deadlifts 2 reps every 30 seconds for 5 minutes (315lbs) <BR> <BR> WOD <BR> <BR> 5 RFT <BR> <BR> 10 Clean & Jerk <BR> 10 Burpee over the bar <BR> <BR> Time:14:29 <BR> <BR> Thu, 18 Apr 2013 02:40:34 EST WOD for 16 April 2013 WOD for 16APR13 <BR> <BR> Warm up <BR> <BR> 3 x 10 Air Squat <BR> 3 x 10 Push Up <BR> <BR> 3 minutes <BR> Mountain Climber <BR> Body Slam <BR> Burpee <BR> <BR> Bear Complex (Max: 205) Tue, 16 Apr 2013 05:17:54 EST WOD for 15 April 2013 WOD for 15APR13 <BR> <BR> Max for Snatch (175lbs) <BR> <BR> Front Squat <BR> <BR> 1 x 5 80%. 1 x 3 85% 2 x 2 90% 2 x 1 95% <BR> <BR> WOD <BR> <BR> 4 RFT <BR> <BR> 400 meter run <BR> 14 Handstand Push Up Mon, 15 Apr 2013 13:40:55 EST WOD for 5 April 2013 WOD for 5APR13 <BR> <BR> Warm Up <BR> 500 meters rowing <BR> 3 x 10 Abs Sit Up <BR> 3 x 10 Air Squat <BR> 3 x 10 Toes to Bar <BR> <BR> WOD <BR> <BR> FRAN <BR> <BR> 21 - 15 - 9 <BR> <BR> Thrusters (95lbs) <BR> Pull ups <BR> <BR> Time: 8:43 Thu, 4 Apr 2013 23:59:19 EST WOD for 4 April 2013 WOD for 14APR13 <BR> <BR> Warm Up <BR> Row 300 meters <BR> 3 x 10 Burpee <BR> 3 x 10 Box Jump <BR> 3 x 10 Pull Up <BR> 3 x 10 GHD Situp <BR> <BR> <BR> WOD <BR> <BR> 10 Shoulder press (115lbs) <BR> 15 Overhead Squat (115lbs) <BR> 20 Push Press (115lbs) <BR> 25 Front Squat (115lbs) <BR> 30 Push Jerk (115lbs) <BR> 35 Bac Squat (115lbs) <BR> <BR> Time: 13:49 Thu, 4 Apr 2013 00:20:50 EST WOD for 3 April 2013 WOD for 3APR13 <BR> Warm up <BR> 3 x 10 Pull Up <BR> 3 x 10 Push Up <BR> 3 x 10 Air Squat <BR> <BR> 4 x 10 Push Press (145lbs) <BR> <BR> <BR> 15 minutes AMRAP <BR> 5 Hanging Snatch (145lbs) <BR> 30 KBS (55lbs) <BR> 200 meter run <BR> Tue, 2 Apr 2013 17:39:47 EST April WODs 4/1 <BR> Skill Work on Kipping Movement (for both TTB and Pull-ups) <BR> Backsquats: 3-2-2-1 (worked up to 85%) <BR> <BR> WOD: 4 rounds for Time <BR> 20 Wall Balls 14# <BR> 20 sit-ups <BR> Time: 6:27 <BR> <BR> I was proud that I did my first round unbroken and split up the next two 10 and 10 and the final went 10-5-5 (on wallballs) <BR> <BR> Follow up at big gym: <BR> 20 minutes on the ellpitical <BR> skill work on Press <BR> Strict 45-65-75-85 (failed 95) <BR> Push Press 2 sets of 5 @ 95 Tue, 2 Apr 2013 09:58:39 EST WOD for 2 April 2013 WOD for 2APR13 <BR> <BR> Yoga Fusion 60 minutes Tue, 2 Apr 2013 07:26:23 EST WOD for 1 April 2013 WOD for 1APR13 <BR> Warm Up <BR> 200 Double Unders <BR> 3 x 10 Push Ups <BR> 3 x 10 Pull Ups <BR> 3 x 10 Air Squats <BR> <BR> Skill <BR> Max 5 x 5 Front Squat (225lbs) <BR> <BR> WOD <BR> <BR> 5 Rounds <BR> <BR> 30 Squats (95lbs) <BR> 300 meters run <BR> 30 Walking Lunges Mon, 1 Apr 2013 10:47:12 EST WOD for 29 March 2013 WOD for 29MAR13 <BR> <BR> Warm Up <BR> Dynamic Stretches <BR> <BR> Double Under 5 Minutes <BR> <BR> Skills <BR> <BR> Toes to Bar <BR> <BR> <BR> WOD <BR> <BR> <BR> Rowing 371 meters <BR> <BR> 55 Hand Release Push up <BR> <BR> Rowing 371 meters <BR> <BR> 28 Box Jump <BR> <BR> Rowing 371 meters <BR> <BR> 19 Pull Ups <BR> <BR> Rowing 371 meters <BR> <BR> 10 Burpee Fri, 29 Mar 2013 00:10:50 EST I Passed - CrossFit Level 1 (CF-L1) Trainer Yea me!!! <BR> <BR> I got the email today that I passed the CrossFit Level 1 Trainer Certificate Course. I took two days off last week to go to the course. The course was great and the coaches were amazing. <BR> <BR> The thing is I have a good paying job and I'm never going to be a trainer but I wanted to go to the course. I love CrossFit and wanted to get better at it. I'm never going to compete - I'm 35 and still have problems with my squats and have yet to do a kipping pull-up. Bu... Thu, 28 Mar 2013 19:50:44 EST WOD for 28 March 2013 Warm up <BR> Dynamic <BR> Stretch <BR> Box line up <BR> <BR> Skill <BR> Box jump Height Max ( 30" with 3 45lbs weights on top) <BR> <BR> WOD <BR> 21-15-9 <BR> Power Clean 135/75 <BR> Burpee Jump Over <BR> Thu, 28 Mar 2013 13:47:59 EST WOD for 26 March 2013 WOD for 26MAR13 <BR> <BR> Warm Up <BR> Dynamic Streches <BR> <BR> Skills <BR> Rope Climing <BR> Muscle Ups <BR> <BR> WOD <BR> 5 RdFT <BR> <BR> 21 Deadlifts <BR> Run 400 meters <BR> <BR> Time: 26:09 <BR> <BR> Tue, 26 Mar 2013 01:32:36 EST WOD for 25 March 2013 WOD for 25MAR13 <BR> <BR> Warm up <BR> <BR> Run 400 meters <BR> 3 x 10 <BR> Air Squat <BR> Knees to Elbows <BR> Abs Sit Ups <BR> Pass Throughs <BR> <BR> WOD <BR> <BR> 100 Wall Balls (20lbs) <BR> 100 Push Press (75lbs) <BR> 100 Sumo Deadlift High Pull (75lbs) <BR> 100 Push Ups <BR> <BR> Time: 24:06 Mon, 25 Mar 2013 02:17:46 EST WOD for 22 March 2013 WOD for 22MAR13 <BR> <BR> Warm Up <BR> <BR> 800 meter runs <BR> <BR> Skill <BR> <BR> Burpee Congaline <BR> <BR> WOD <BR> <BR> 40 Ab sit ups <BR> <BR> 4 rounds of <BR> <BR> 5 Ring Dips <BR> 10 Sumo Deadlift High Pull (70lbs Kettlebell) <BR> 20 Double Unders <BR> <BR> 40 Ab sit ups <BR> <BR> 4 rounds of <BR> <BR> 5 Ring Dips <BR> 10 Sumo Deadlift High Pull (70lbs Kettlebell) <BR> 20 Double Unders <BR> <BR> 40 Ab sit ups Fri, 22 Mar 2013 04:51:48 EST WOD for 21 March 2013 WOD for 21MAR13 <BR> <BR> Warm Up <BR> 400 meters run <BR> 3 sets of <BR> 5 Pull Ups <BR> 15 Lunges <BR> 15 Box Jumps <BR> <BR> Skills <BR> Overhead Suats (Max rep x 10) <BR> <BR> Tabata <BR> <BR> 8 mintues <BR> Double Unders <BR> Burpee <BR> Overhead Lunges (45lbs) <BR> Wall Balls Fri, 22 Mar 2013 04:47:32 EST WOD for 20 March 2013 Warm up <BR> 500m Row x 1 <BR> Then <BR> 3 rds <BR> 10 T2B <BR> 10 Goblet Squats <BR> 10 HSPU <BR> <BR> Strength <BR> 3 attempts (Go Heavy) <BR> Find 10 rep max Front Squat <BR> <BR> WOD <BR> 5 Minutes <BR> Top of every minute perform 5 Power Cleans @ 155/105 <BR> Remaider of the minute perform Split Jerks <BR> <BR> at the end of 5 minutes Max Burpees <BR> <BR> Score only Split Jerks and Burpees totaled <BR> Wed, 20 Mar 2013 13:31:51 EST WOD for 19 March 2013 WOD for 19MAR13 <BR> <BR> Warm Up <BR> Dynamic Stretches <BR> <BR> WOD <BR> <BR> 40 - 30 - 20 - 10 <BR> <BR> Thrusters (75lbs) <BR> KBS (55lbs) <BR> <BR> Time: 18:26 Mon, 18 Mar 2013 23:30:55 EST WOD for 16 March 2013 WOD for 16MAR13 <BR> <BR> Yoga Fusion for 45 minutes Sat, 16 Mar 2013 07:16:08 EST WOD for 15 March 2013 Yoga Fusion 45 minutes <BR> <BR> My cores are burning. Thu, 14 Mar 2013 23:27:05 EST WOD for 14 March 2013 WOD for 14MAR13 <BR> <BR> Warm Up <BR> 3 x 10 <BR> Abs Sit Up <BR> Hand Release Push Up <BR> Knees to Elbows <BR> Air Squat <BR> <BR> WOD <BR> 5 rounds for time <BR> 400 meters run <BR> 3 reps of Squat Clean (95lbs) <BR> 3 reps of Front Squat (95lbs) <BR> 3 reps of Overhead Squat (95lbs) <BR> 3 reps of back Squat (95lbs) <BR> <BR> 20:19 <em>104</em> <BR> <BR> Bonus <BR> 50 reps of Burpee <em>334</em> Wed, 13 Mar 2013 23:51:52 EST WOD for 13 March 2013 WOD for 13MAR13 <BR> <BR> Warm up <BR> 25 Pass Throughs <BR> 25 Good Mornings <BR> 25 Overhead Squats <BR> <BR> Dynamic Stretches <BR> <BR> WOD <BR> <BR> 10 rounds for time <BR> <BR> 150 meter run <BR> 10 Pull Up <BR> 10 Push Up <BR> 10 Wall Ball <BR> 10 Sit Ups <BR> <BR> Time: 25:56 <em>104</em> My arms are dead, I did bench and incline press with a workout weight of 225lbs. Wed, 13 Mar 2013 03:03:59 EST WOD for 12 March 2013 WOD for 12MAR13 <BR> <BR> Warm Up <BR> Dynamic Stretches <BR> <BR> WOD <BR> <BR> 20 mins AMRAP <BR> <BR> 3 Hanging Clean (135lbs) <BR> 3 Box Jump (24') <BR> 3 Pull Up <BR> <BR> 6 Hanging Clean (135lbs) <BR> 6 Box Jump (24') <BR> 6 Pull Up <BR> <BR> 9 Hanging Clean (135lbs) <BR> 9 Box Jump (24') <BR> 9 Pull Up <BR> <BR> etc. until you get to 15 reps then go back down from 12, 9 reps etc. <BR> <BR> <BR> I did 7 sets, ended up at 9 reps when 20 mins were up. Good WOD!!! <em>104</em> Mon, 11 Mar 2013 23:50:44 EST WOD for 11 March 2013 WOD for 11MAR13 <BR> <BR> Warm Up <BR> <BR> 200 Double Unders <BR> <BR> Skills <BR> <BR> Rope Climbing <BR> Muscle <BR> Handstand Walk <BR> <BR> WOD <BR> <BR> 400 meter Rowing <BR> 10 Burpee <BR> 30 Box Jump (24') <BR> 8 Burpee <BR> 15 Push Press (135lbs) <BR> 6 Burpee <BR> 15 Chest to Bar <BR> 4 Burpee <BR> 1 Rope Climbing Mon, 11 Mar 2013 10:20:32 EST Workout Definitions Hi, can anyone lead me to a glossary of definitions for the workouts? What is "combat yoga," etc? Fri, 8 Mar 2013 11:20:49 EST WOD for 8 March 2013 WOD 8 MAR13 <BR> <BR> Warm Up <BR> <BR> Dynamic Streches <BR> <BR> Skills <BR> <BR> Snatch <BR> <BR> WOD <BR> 17 minutes of: <BR> <BR> 40 Burpees <BR> 75 pound Snatch, 30 reps <BR> 30 Burpees <BR> 75 pound Snatch, 30 reps <BR> 20 Burpees <BR> <BR> Fri, 8 Mar 2013 01:29:14 EST WOD for 7 March 2013 WOD 7MAR13 <BR> <BR> Warm up <BR> <BR> 400m run <BR> 3 x 10 Knees to Elbows <BR> 3 x 10 Ring Dips <BR> <BR> Skills <BR> <BR> Muscle Ups <BR> <BR> WOD <BR> <BR> 7 RDFT <BR> 7 Deadlift 225lbs <BR> 7 Muscle Ups <BR> <BR> 16:49 Fri, 8 Mar 2013 01:26:52 EST WOD for 6 March 2013 <BR> <BR> Combat Yoga for 60 mins Fri, 8 Mar 2013 01:24:15 EST WOD for 5 March 2013 5 Mar13 <BR> WOD <BR> Warm Up <BR> Dynamic Stretches <BR> <BR> WOD <BR> <BR> 15 min AMRAP <BR> <BR> 3 Handstand Push Ups <BR> <BR> 6 Box Jump 24" <BR> <BR> 9 Kettlebell Swing 70lbs <BR> <BR> 14 rounds Tue, 5 Mar 2013 08:47:33 EST WOD for 4 March 2013 4MAR13 <BR> WOD <BR> <BR> Warm Up <BR> 800m run <BR> <BR> WOD <BR> <BR> 100 reps <BR> <BR> Pull Ups <BR> Push Ups <BR> Air Squats <BR> Abs Sit Up <BR> <BR> Burpee every two min. 36 burpee <BR> <BR> Time: 16:49 Mon, 4 Mar 2013 05:49:02 EST WOD for 1 March 2013 WOD 1 MAR 13 <BR> <BR> Warm Up <BR> Stretches <BR> <BR> <BR> WOD <BR> <BR> 21-18-15-12-9-6 <BR> <BR> 100m Walking Lunges <BR> KBS <BR> Pull Ups Sun, 3 Mar 2013 02:45:28 EST WOD for 28 February 2013 WOD for 28 FEB 13 <BR> <BR> Warm Up <BR> 2 x 5 Pull Up <BR> 2 x 10 Air Squat <BR> 2 x 10 Push Up <BR> 300m Rowing <BR> <BR> WOD <BR> 3rdft <BR> <BR> 30 reps <BR> <BR> Wall Balls <BR> Back Squat <BR> Push Press <BR> Box Jumps <BR> 30 calories of rowing <BR> Push Up <BR> Sumo Deadlift High Pull <BR> <BR> Time: 35:49 Sun, 3 Mar 2013 02:42:29 EST Paleo Question I've been crossfitting for a year now, and I know that I'm stronger than when I started, but I'm not seeing the body transformation that I want, and have noticed in others. I know the problem is diet. I am coming off a week of horrible eating after an all-inclusive vacation for a week and am thinking of going to a mostly paleo diet. I am wondering what other people think of lifestyle.... <BR> Is it easy to fit into everyday life? <BR> Is it expensive? <BR> When eating out for lunch what do... Fri, 1 Mar 2013 23:18:26 EST MARCH WODS Skill Work: <BR> Kipping- getting fairly consistant at 1 kip, but it the pushing away and getting back into the kip that I'm finding problems... <BR> <BR> WOD <BR> 40 russian twists each side (80 total) <BR> 1 minute hand stand hold <BR> 40 kettlebell swings (35#) <BR> 1 minute hand stand hold <BR> 40 KTE <BR> Time: 9:08 <BR> <BR> so picking kipping to work on after yesterday's WOD of Overhead squats and pull-ups (3 rounds of 8 and 10 respectively) combined with situps and wall balls, did ... Fri, 1 Mar 2013 23:06:31 EST WOD for 27 February 2013 WOD <BR> <BR> Warm up <BR> <BR> 500 m rowing <BR> 1 x 25 kettlebell swing <BR> 10 Turkish get ups <BR> <BR> WOD <BR> <BR> 6rdft <BR> <BR> 15 Snatch (95lbs) <BR> 15 Wall Balls (20lbs) <BR> <BR> time:10:49 Wed, 27 Feb 2013 05:01:13 EST WOD for 26 February 2013 26 FEB 13 <BR> <BR> WOD <BR> <BR> 2 x 25 <BR> Good Morning <BR> Abs Sit Ups <BR> Box Jump <BR> <BR> Skills <BR> Handstand 4 x 30s <BR> <BR> WOD <BR> <BR> Clean & Jerk (135lbs) 1 x 30 <BR> <BR> Time: 10:49 Mon, 25 Feb 2013 23:38:45 EST WOD for 25 February 2013 WOD <BR> Flithy Fifty <BR> <BR> 50 Burpees <BR> <BR> 50 Box Jumps <BR> <BR> 50 Kettlebell Swing (45lbs) <BR> <BR> 50 Double Unders (150 singles) <BR> <BR> 50 Sprinters Sit Up (each leg) <BR> <BR> 50 Back Extensions <BR> <BR> 50 Jumping Pull Ups <BR> <BR> 50 Walking Lunges (each leg) <BR> <BR> 50 Push Press <BR> <BR> <BR> Mon, 25 Feb 2013 23:35:29 EST WOD for 22 February 2013 WOD <BR> <BR> Warm Up <BR> <BR> 3 x 10 <BR> Pull Up <BR> Push Up <BR> Air Squat <BR> <BR> Skills <BR> <BR> Handstands 5min <BR> <BR> WOD <BR> Snatch <BR> Burpee Mon, 25 Feb 2013 23:30:29 EST WOD for 21 February 2013 WOD for time <BR> 12-9-6-3 <BR> Running 200m <BR> Thruster (135lbs) <BR> Lunges (45lbs) <BR> <BR> 24:05 Mon, 25 Feb 2013 23:25:50 EST WOD for 20 February 2013 20 FEB13 <BR> <BR> <BR> <BR> Warm-up: <BR> 200m run <BR> 20 banded push-ups <BR> 5 Pistols (each leg) <BR> 5X30 Second Hand-Stand hold <BR> Pass Throughs <BR> Leg Swings <BR> <BR> Strength: <BR> 15 Mins to 1RM Snatch <BR> <BR> WOD: <BR> Fun Day!!! <BR> <BR> Team Card Game <BR> Split into 2 teams <BR> Spades=Burpees <BR> Clubs=Air Squats <BR> Hearts=HRPU <BR> Diamonds=AbMat Situp <BR> Joker=All Stop 15 Burpees <BR> Mon, 25 Feb 2013 23:18:21 EST New, looking for weight loss buddies! Hi everyone! <BR> <BR> I'm Lori, I'm 30 years old and I'm on the road to dropping these last 33lbs that have been plaguing me for the past several years! <BR> <BR> I joined SP to build a support team to help me do this. I always want to learn as much about health, diet and fitness as possible. I hope to get to know some supportive motivational people who I can share my goals with and who I can help motivate to their success as well! Fri, 22 Feb 2013 18:36:40 EST WOD for 19 February 2013 19FEB13 <BR> <BR> Warm Up <BR> <BR> Rowing 750 meters <BR> <BR> KBS 1 x 25 53lbs <BR> Pull Ups 1 x 25 <BR> Abs Sit Up 1 x 25 <BR> GHD Sit Ups 1 x 25 <BR> <BR> Deck of cards (52) <BR> <BR> Diamonds - Push Up <BR> Clubs - Sit Up <BR> Spade - Air Squat <BR> Hearts - Burpee <BR> <BR> Joker Wild - Squat Jump <BR> Face Cards - 10 reps <BR> <BR> This was fun <em>334</em> Wed, 20 Feb 2013 07:06:19 EST WOD for 19 February 2013 19FEB13 <BR> <BR> Warm up <BR> <BR> Double Unders 150 reps <BR> <BR> Skills <BR> <BR> Snatch 135lbs <BR> <BR> 3-3-3-3 <BR> <BR> 15 minutes AMRAP <BR> <BR> 10 KBS 70lbs <BR> <BR> 10 Box Jump 24inch box <BR> <BR> 10 Ring Dips <BR> <BR> Total 7 Sets <BR> Mon, 18 Feb 2013 22:54:56 EST WOD for 15 February 2013 15FEB13 <BR> <BR> WOD <BR> <BR> 3 RD for time <BR> <BR> Run 200m <BR> <BR> Run 400m <BR> <BR> Run 800m <BR> <BR> Time:35:42 Fri, 15 Feb 2013 08:24:24 EST WOD for 14 February 2013 Warm Up <BR> 3 x 10 <BR> Sit Up <BR> Push Up <BR> Pull Up <BR> Air Squat <BR> <BR> 500 meters Rowing <BR> <BR> WOD <BR> 5 RD for time <BR> <BR> Deadlift 135lbs 12 reps <BR> <BR> Hanging Clean 135lbs 9 reps <BR> <BR> Push Press 135lbs 6 reps <BR> <BR> Time: 25:16 Thu, 14 Feb 2013 03:55:18 EST WOD for 13 February 2013 13FEB13 <BR> <BR> WOD <BR> <BR> Warm Up <BR> Turkish Getup 2 sets x 5 <BR> One Arm Push Up 2 sets x 10 <BR> Pistol Squat 2 sets x 10 <BR> <BR> Skills <BR> <BR> Handstand Walking 5 minutes <BR> <BR> WOD <BR> <BR> Push Press 50 - 40 - 30 - 20 - 10 <BR> <BR> Toes to Bar 5 - 10 - 15 - 20 - 25 <BR> <BR> 25:16 Tue, 12 Feb 2013 23:27:07 EST WOD for 12 February 2012 12FEB13 <BR> <BR> WOD <BR> <BR> Wam Up <BR> 800 Meter run <BR> <BR> Dynamic Streches <BR> <BR> WOD for Three Rounds <BR> <BR> Reverse Burpee <BR> Heavy Tire Flip <BR> 400 meter rowing <BR> Suicide Plank <BR> Grasshoppers <BR> Double Wall Ball Tue, 12 Feb 2013 23:23:43 EST WOD for 11 February 2013 11FEB13 <BR> <BR> WOD <BR> <BR> Dynamic Stretch <BR> <BR> WOD in 17:00 minutes <BR> <BR> 21 Thrusters Barbell (95lbs) - 3 Pull Ups C2B <BR> 18 Thrusters Barbell (95lbs) - 6 Pull Ups C2B <BR> 15 Thrusters Barbell (95lbs) - 9 Pull Ups C2B <BR> 12 Thrusters Barbell (95lbs) - 12 Pull Ups C2B <BR> 9 Thrusters Barbell (95lbs) - 15 Pull Ups C2B <BR> 6 Thrusters Barbell (95lbs) - 18 Pull Ups C2B <BR> 3 Thrusters Barbell (95lbs) - 21 Pull Ups C2B <BR> <BR> <BR> Mon, 11 Feb 2013 04:50:41 EST WOD for 8 February 2013 8FEB13 <BR> <BR> WOD <BR> Dynamic Streches <BR> <BR> WOD <BR> <BR> 3 rounds <BR> <BR> Run 800m <BR> <BR> then <BR> <BR> Sprinter Sit up 4mins <BR> <BR> Corkscrew 4mins <BR> <BR> Mountain Climber 4mins <BR> <BR> Hollow Rock 4mins <BR> <BR> Great Abs workout. Thu, 7 Feb 2013 23:23:48 EST 30 Burpee Challenge 30 Jan13- 30 burpees <BR> 31 Jan13- 100 burpees in 20 mins <BR> 1 Feb13 - 30 burpees <BR> 2 Feb13 - Rest <BR> 3 Feb13 - Rest <BR> 4 Feb13 - 30 burpees <BR> 5 Feb13 - 30 burpees <BR> 6 Feb13 - 30 burpees <BR> 7 Feb13 - 30 burpees <BR> <BR> <em>104</em> Thu, 7 Feb 2013 02:05:06 EST WOD for 7 February 2013 7FEB13 <BR> <BR> WOD <BR> <BR> 20 Wall Ball <BR> 20 Sit Ups <BR> 20 Pull Ups <BR> 20 Push Up (Hand Release) <BR> 20 Deadlift (95lbs) <BR> 20 Sumo Deadlift High Pull (95lbs) <BR> 20 Push Press (95lbs) <BR> 20 Back Squat (95lbs) <BR> 20 Box Jump <BR> 20 Kettlebell Swing (55lbs) <BR> 20 Power Clean (95lbs) <BR> 20 Double Unders <BR> 20 Squat (95lbs) <BR> 20 Overhead Squat (95lbs) <BR> 20 Toes to Bar <BR> 20 Front Squat (95lbs) <BR> 20 Thruster (95lbs) <BR> 20 Burpees <BR> 20 Glute Ha... Thu, 7 Feb 2013 01:55:06 EST WOD for 6 February 2013 6FEB13 <BR> <BR> WOD <BR> <BR> Warm Up <BR> 15 pull ups <BR> 15 Jump Squat <BR> <BR> Strength <BR> Deadlift (MAX) 315lbs <BR> <BR> WOD for 10mins AMRAP <BR> 10 HRPU <BR> 12 Abs sit up <BR> 8 Ball Clean Tue, 5 Feb 2013 23:47:21 EST Looking for a support group Hi everyone, <BR> <BR> I'm new to SP and working my way through losing 32lbs. I joined SP to build myself a support team, as I don't seem to be able to build one in "real life". Hoping to meet some like minded people here! <BR> <BR> Lori Tue, 5 Feb 2013 20:40:07 EST WOD for 5 February 2013 5FEB13 <BR> <BR> WOD <BR> <BR> Warm up <BR> Streches <BR> <BR> Snatch <BR> <BR> 5 min of AMRAP <BR> 10 x Box Jump <BR> 10 x Burpee <BR> <BR> Rest 2min <BR> 10 x Sumo Deadlift High Pull (95lbs) <BR> 10 x Thrustera (95lbs) <BR> <BR> 20 mins total. Mon, 4 Feb 2013 23:59:50 EST Burpee Challenge 30 Jan13- 30 burpees <BR> 31 Jan13- 100 burpees in 20 mins <BR> 1 Feb13 - 30 burpees <BR> 2 Feb13 - 30 burpees <BR> 3 Feb13 - Super Bowl <BR> 4 Feb13 - Rest <BR> 5 Feb13 - 70 burpees <BR> <BR> This is fun. <em>104</em> Mon, 4 Feb 2013 23:56:51 EST February WOD's Share your workouts here <em>381</em> <BR> <BR> Post your Crossfit Workouts here for support and cheering by fellow Crossfit Sparkpeople. <BR> <BR> Share your accomplishments and your struggles. <BR> <BR> Working together to be stronger. Fri, 1 Feb 2013 09:54:47 EST February WODs It's hard to believe it's February already...Keep your 2013 momentum going and post your daily WODs here. Fri, 1 Feb 2013 08:27:13 EST WOD for 1 Feburary 2013 1FEB13 <BR> <BR> WOD <BR> <BR> Warm up <BR> Dymanic Stretches <BR> <BR> Handstand Walk <BR> <BR> <BR> WOD for time <BR> <BR> 50 Air Squat <BR> 50 Toes 2 Bar <BR> 40 Push Up <BR> 40 Wall Ball <BR> 30 Ab Sit up <BR> 30 Split Jumping Lunge <BR> 20 Burpee <BR> 20 Box Jump <BR> 10 Handstand Push Up <BR> 10 C2B pull up <BR> <BR> Time: 18:50 What a week <em>198</em> Thu, 31 Jan 2013 23:33:42 EST WOD for 30 January 2013 Warm up <BR> Streches <BR> 15 - 12 - 9 <BR> <BR> Clean & Jerk (135lbs0 <BR> <BR> Ab Sit up (3 x 25 reps) <BR> <BR> 30 Burpee Wed, 30 Jan 2013 23:27:50 EST WOD for 31 January 2013 31JAN13 <BR> <BR> WOD <BR> <BR> Warm up <BR> 3 x 10 Ab sit up <BR> 3 x 10 Pull Up <BR> 3 x 10 Push Up <BR> 3 x 10 Air Squat <BR> <BR> 12 Min EMOM <BR> <BR> 2 x Snatch (165) <BR> <BR> 5 Rounds AMRAP <BR> <BR> 1 min Rowing <BR> 1 min Double Unders <BR> 1 min KBS (55lbs) <BR> 1 min Burpee <BR> <BR> Great workout <em>104</em> Wed, 30 Jan 2013 23:20:44 EST WOD for 29 January 2013 29Jan13 <BR> <BR> Warm up: <BR> Row 500mx 1, or Run 400m <BR> Group Stretch/Warm up <BR> <BR> Strength: <BR> HBBS: 2x 10 (heavy) 225lbs <BR> Deadlift: 2x 10 (heavy) 215lbs <BR> <BR> WOD: 12 min AMRAP <BR> 6 Push Press (115/75) <BR> 12 Box Jumps <BR> 18 Lunges Mon, 28 Jan 2013 23:24:03 EST WOD for 28 January 2013 WOD for 28JAN13 <BR> <BR> 5mins Double Unders <BR> <BR> 10 rounds for time <BR> 6-9-12 <BR> <BR> 6 - Power Cleans (115lbs) <BR> <BR> 9 - HSPU (Handstand Push Up) <BR> <BR> 12- Pull Ups <BR> <BR> Time 22:01 Sun, 27 Jan 2013 23:58:45 EST Hello! Hi everyone! <BR> I joined a box 3 weeks ago and I'm loving CrossFit! It's challenging and sometimes I think it might kill me but when I conquer the WOD, it feels amazing. Looking forward to getting some inspiration/motivation to keep going and reach my goals. Sun, 27 Jan 2013 17:10:20 EST Challenge 30 Burpees for 30 days I saw on one of our discussions where a member said he did a 100 burpees for 100 days to improve his burpees. As I am a struggling overweight crossfit junkie trying to do 100 burpees a day was too daunting so I've trimmed it down to a smaller number with the goal to work on form and technique which will lead to improvement in my speed and ability to do Burpees. <BR> <BR> Anyone will can join in at any time. <BR> <BR> Challenge: 30 consecutive days do 30 burpees. They can be done in set... Fri, 25 Jan 2013 13:03:10 EST WOD for 25 January 2013 25Jan13 <BR> <BR> Warmup: <BR> Run 400m or Row 500m <BR> Standing Partner Wallball Throws: 3x 10 <BR> <BR> Strength: Split Jerk <BR> 5-5-3-1-1 <BR> Work to 1RM <BR> <BR> WOD: EMOM 20 minutes <BR> 3 Power Snatch (95/65) <BR> 5 T2B/K2E <BR> <BR> Good workout. Thu, 24 Jan 2013 23:17:59 EST WOD for 24 January 2013 24Jan13 <BR> <BR> Warmup: <BR> Dynamic- Shoulders, Wrists <BR> Band Mobility <BR> <BR> Skill: <BR> Muscle Up Progression <BR> <BR> WOD: “1LT Tyler Parten” <BR> 5 Rounds for time <BR> * 7 Muscle Ups (scaled 7 C2B Pullups & 7 Ring Dips) <BR> * 21 SDHP (95/65) <BR> <BR> Time Finished: 14:01 <BR> <BR> Shoulders was hurting from muscle up, but I finished it. Thu, 24 Jan 2013 06:01:20 EST WOD for 23 January 2013 23Jan13 <BR> <BR> Warmup: <BR> Double Under Work for 15min <BR> <BR> Strength: <BR> Bench Press: 5-5-3 <BR> <BR> WOD: For Time... <BR> Run 400m <BR> ... 50 Double Unders (150) <BR> 25 Pushups <BR> Run 400m <BR> 40 Double Unders (120) <BR> 20 Pushups <BR> Run 400m <BR> 30 Double Unders (90) <BR> 15 Pushups <BR> Run 400m <BR> 20 Double Unders (60) <BR> 10 Pushups <BR> <BR> 24:34 This was fun, but double unders kills me. Wed, 23 Jan 2013 00:51:51 EST WOD for 22 January 2013 WOD <BR> 500m Rowing <BR> <BR> Review Squat Clean <BR> <BR> 20 mins <BR> <BR> 3 x Squat Cleans (155lbs) <BR> <BR> 10 x Wall Balls <BR> <BR> <BR> *****Cash out***** <BR> <BR> 75 KB Swing (55lbs) <BR> <BR> This WOD was a beast!!!! Enjoy it. Tue, 22 Jan 2013 07:22:23 EST MLK Day Today in honor of Martin Luther King <BR> <BR> I ran a 5K in 25:03. <BR> <BR> Tomorrow it's on and time to get back on the grind. Or for lunch I'll probably do a WOD. Sun, 20 Jan 2013 22:25:45 EST WOD for 18 January 2013 Warmup & Skill <BR> Dynamic streches <BR> <BR> WOD <BR> <BR> 30-20-10-20-30 <BR> <BR> Air Squats <BR> <BR> Kettleball Swing (55lbs) <BR> <BR> Bow Jump (24") <BR> <BR> Burpees <BR> <BR> Time:25:50 It needs to be faster. Fri, 18 Jan 2013 07:05:59 EST Got bored and did another WOD 17 January 2013 <BR> For time: <BR> 30 Handstand push-ups <BR> 40 Air Squat <BR> 40 Pull-ups <BR> 50 Kettlebell swings, 1.5 poods <BR> 60 Sit-ups <BR> 70 Burpees <BR> <BR> 25:31.32 Thu, 17 Jan 2013 10:47:08 EST WOD for 17 Janauary 2013 Warmup & Skill <BR> Back Extensions <BR> 2×15 <BR> Partner Glute Ham Negatives <BR> 2×15 <BR> <BR> 3x 10 STRONG pulls on Row at 10 <BR> <BR> Strength & OLY <BR> Shoulder Press <BR> 5-5-3 <BR> <BR> WOD <BR> 12 min AMRAP <BR> 200m Run <BR> 20 Pistols <BR> 10 Push Press (155/105) <BR> <BR> Still sore from yesterday, but I'm maintaining. It's starting to get fun. <em>104</em> Thu, 17 Jan 2013 00:25:48 EST WOD for 16 January 2013 Warmup <BR> Row 2x 500m <BR> <BR> Mobility between Rows <BR> <BR> WOD <BR> “Murph” <BR> 1 mile Run <BR> 100 Pullups <BR> 200 Pushups <BR> 300 Airsquats <BR> 1 mile Run <BR> <BR> 48:40 <BR> <BR> This was done with weight vest (35lbs) on. <BR> Great workout. Tue, 15 Jan 2013 23:36:55 EST WOD for 15 January 2013 Warmup & Skill <BR> Dynamic: Legs, Hips, Shoulders <BR> <BR> 8 min for Max Height Box Jump <BR> <BR> Strength & OLY <BR> Back Squat <BR> 10-10-7-7-5 <BR> <BR> WOD <BR> 5 min AMRAP <BR> 5 Hang Power Clean (135/95) <BR> 10 Lunge with bar (95/65) <BR> <BR> …then… (2 min rest) <BR> <BR> 3 min ME Over the Bar Burpees <BR> <BR> Tue, 15 Jan 2013 07:30:51 EST WOD for Monday 14 Jan 2013 Warmup & Skill <BR> Row 500m <BR> Run 400m <BR> <BR> Strength & OLY <BR> Power Snatch <BR> 5-5-3-3 <BR> <BR> WOD <BR> Tabatas <BR> Calorie Row <BR> Ab Mat Situps <BR> Weighted Box Jumps (25/15) <BR> Turkish Getup (55/35) <BR> <BR> Sun, 13 Jan 2013 23:19:00 EST I'm BACK!!!!! My WOD for today. I was sick the last couple days, but I'm feeling better. <BR> <BR> Workout of the Day <BR> 800m Run <BR> 21-15-9 Box Jumps(30/26) & WALL BALLS (20/14) <BR> 800m Run <BR> 21-15-9 HR Pushups & Sprinter Situps(each leg) <BR> 800m Run <BR> <BR> 25:06 Thu, 10 Jan 2013 01:11:39 EST WOD for today Warm up <BR> Dynamic <BR> Strength <BR> OHS 10×3 @ 60% then Metcon <BR> <BR> Time:9:07 <BR> 4 Rounds for Time <BR> 25 KBS (55/35) <BR> 15 Goblet Squats (55/35) <BR> 5 Box Jumps (30/28) <BR> <BR> Sun, 6 Jan 2013 22:53:01 EST My WOD for today Warm up <BR> GHD Work <BR> 2x 15 Situps <BR> 2x Back Extensions <BR> <BR> Dynamic: Hips <BR> Burgener Warmup <BR> <BR> Oly <BR> Clean <BR> Work to 1RM in 15min <BR> Any style <BR> <BR> WOD <BR> 50x Box Jumps for time <BR> <BR> …Rest 3 minutes, then… <BR> <BR> 4 Rounds <BR> 5x Pullups <BR> 10x OH Walking Lunge (45/25) <BR> 15x KB Swing (55/35) <BR> <BR> Thu, 3 Jan 2013 00:53:00 EST January WOD's Hi everyone, <BR> <BR> I've been traveling so late on starting the monthly WOD thread. Use this to post your daily WOD's and crossfit discussion as we work towards or fitness and weight loss goals. <BR> <BR> Kizzy Wed, 2 Jan 2013 21:33:59 EST Recording Crossfit WODs Could be a daft question but I've come back to Sparkpeople and I have been struggling to put my Crossfit WODs on my tracker - how do you guys record them?? <em>33</em> Wed, 2 Jan 2013 10:34:29 EST MY WOD for today and yesterday Yesterday 1/1/2013 <BR> <BR> 200 Burpees <BR> <BR> Today 1/2/2013 <BR> <BR> Warm up <BR> 3 Rounds <BR> 15x Airsquats <BR> 10x Pushups <BR> 5x Pullups <BR> <BR> Strength/OLY <BR> Split Jerk <BR> 3-2-2-2-1-1 <BR> <BR> WOD <BR> 3 Rounds for Time <BR> 400m Run <BR> 10x Push Jerk (135/95) <BR> 25x Rollup to Sit and Reach <BR> <BR> <BR> Tue, 1 Jan 2013 23:31:19 EST Hi, I'm new! Hi everyone! I just joined SP today. My name is Lo, I'm 30 years old and I'm looking to lose 32lbs before my 31st birthday in May. I hope to use SP to establish a strong base of support and motivation for myself, as I don't seem to get much of that in my "real" life. <BR> <BR> Thanks for reading and I hope to get to know everyone! Tue, 1 Jan 2013 17:34:17 EST My WOD for today Warm up <BR> Row 500m <BR> Run 400m <BR> Burgener Warmup <BR> <BR> Strength <BR> Clean and Jerk <BR> 3x EMOM (heavy) <BR> <BR> WOD <BR> 12min AMRAP <BR> 10x Push Press (95/65) <BR> 15x Russian KB Swing (70/55 <BR> Sun, 30 Dec 2012 23:55:15 EST Who am I? Hello everybody. I'm excited to join this team. I'm currently located in Bagram, Afghanistan and I participate in Vulture Crossfit. I began as soon I arrive and never looked back. My crossfit is the best. I'm currently improving in all execrises and enjoying every WOD we do. I'm 36 years old and I'm in the military. I'm a chief warrant officer two in the US Army. I'm enjoying myself because I'm defending this great country and doing crossfit. I look forward to getting the best advices, workou... Wed, 26 Dec 2012 06:40:53 EST 3, 2, 1, Go CrossFit! I've been doing CrossFit for the last couple of months and I'm loving it -- really really. I joined SparkPeople maybe going on two years ago now and I was a runner and elliptical machine at the Globo Gym athlete. Go into running, learned a LOT about it and ran a couple of half marathons back to back last spring. Then I ran myself into the ground and got bored with it. Discovered CrossFit... my trainer at the Globo gym put me through some CF inspired workouts that kicked my arse... I nearly bl... Tue, 18 Dec 2012 21:49:44 EST Formerly addicted and trying to get back into it.. Hi everyone. I'm Ali (pronounced Ally) and I was a crazy crossfit chick until I joined the military almost 3 years ago. Between training and work, I've lost touch with it, and I'm desperate to get back in the game. I just returned from a course, and I've got six months before I deploy, so here's to hoping that I can get back in shape long before hand! Tue, 11 Dec 2012 19:26:17 EST December WOD's Starting up a new Thread for the month. Been busy and missed posting my workouts last week. Back to the gym on Monday. Love reading what everyone is doing. Crossfit rocks as it's always different. <BR> <BR> Kizzy Sun, 2 Dec 2012 10:51:38 EST Hey Well I'm very new to this. My name is Amy. I have joined this site to get inshape, lose weight, and gain confidence. I know that this team will and can help me with my situation. I'm very excited to be here!!!!! Mon, 5 Nov 2012 16:35:26 EST November WOD's Starting a new thread for November workouts. Hope that's ok. I'm probably the early bird on the east coast. Like to post my workouts for my record. <BR> <BR> Thursday Nov 1: <BR> WOD - Ascending ladder 3, 6, 9, 12, 15..... as many rounds as possible in 8 mins. <BR> Pull-ups and Handstand Push-ups. <BR> Tabata - Rope Slams for 4 minutes. <BR> <BR> Scaled for my beginner level on the WOD. Jump pull-ups and handstand pushups using a box, kneel over edge and do pushups. Completed 12 rounds... Thu, 1 Nov 2012 10:02:24 EST new here Hi all,I am a newbie so taking my time to find my way around. Add me as a friend please, and I will motivate you too! Mon, 15 Oct 2012 12:23:06 EST October WOD woot woot..the first one! <BR> <BR> WOD- 5 RFT <BR> 3 pullups <BR> 5 pushups <BR> 5 ttb <BR> 10 squats <BR> 400m Run <BR> <BR> 19 minutes Mon, 1 Oct 2012 18:15:48 EST New to Crossfit I haven't done Crossfit before and was originally going to wait till I finished dropping down to 190lbs before starting. I decided to start a little early as I'm feeling the need to increase my exercise. If anyone has any suggestions on a good site on how to do the various Crossfit exercises I would be much obliged as there is no where in town that has Crossfit. So I'll have to do it on my own with my own willpower to keep me going! <BR> <BR> Edit: Nevermind about a site with the exercise... Wed, 19 Sep 2012 17:00:06 EST How to do your first pull up I've been working out off and on for years ever since high school football. I have always been somewhat strong but big. I have never been able to do a pull up. I know dropping some weight should make it easier but I was wondering what suggestions my Crossfit folks here might have to get my first dead hang pull up? Right now I can get up with a slight hop off one foot. I want to do the real pull ups though so I can start practicing my kip and keep up with the workouts. Any suggestions wou... Wed, 12 Sep 2012 18:58:50 EST New to the board! Hi everyone! I joined a local Crossfit box a month and a half ago along with my 16 year old daughter. We go close to 5 days a week. At first I was terrified to do it but after losing 180 lbs I wanted to do something that I never thought I could do. A friend encouraged me not to fear it b/c it is scaleable. f is so true. Most everything I do is modified to some degree but I love competing against myself. I never have been made to feel less than anyone just b/c I can't do what they can do... Sun, 9 Sep 2012 13:45:46 EST New to CrossFit Hi There everyone: <BR> <BR> I am a 37 year old Mom of three. Not new to exercise but definitely new to CrossFit feeling really intimidated by the whole thing really. When I leave there I feel great but a couple days after I feel like I have been hit by a bus! Any tips that can be offered to aid in the extreme soreness I am experiencing? Any help would be appreciated! Wed, 5 Sep 2012 16:42:53 EST 2nd week of crossfit Hi, <BR> I discovered crossfit through Groupon. I was getting bored with the hamster wheel and wanted to try something new. I go three times per week, one day in the BOX and other 2 days at the park and playground. I am hooked on is amazing, still cant do the pull ups(not much upper body strength) and is having difficulties with the burpees. I am in control of the sled pull and sled hammer, kbell swings and wall ball. getting stronger in such a short time. I feel wonderful. ... Mon, 3 Sep 2012 00:49:16 EST September 2012 WODs Performed WOD from 08.30.12 <BR> <BR> Crossfit warmup x1 <BR> 5 reps 115 pound power clean <BR> <BR> "Holleyman" <BR> 30 rounds for time: <BR> 5 wall balls 20 pounds <BR> 3 handstand pushups <BR> 1 Power clean 225 <BR> <BR> Did Brand X scaling <BR> <BR> 12 rounds for time: <BR> 5 DB Thrusters 25 pounds <BR> 3 DB Press 30 pounds <BR> 1 power clean 115 pounds <BR> <BR> Time: 12:23 <BR> <BR> 1.5 mile run/walk 18:36 Sun, 2 Sep 2012 15:57:35 EST Crossfitting since March! Hello out there! My name is Freddie. I have been an off and on SP user for years now. It seems like I always find my way back. I actually joined this group well over a year ago when looking into Crossfit. With local gyms being so expensive I began doing the mainsite WODs on 3/31/12. I love them. They are so addictive. I have been doing them daily almost everyday since March. My strength numbers have increased by so much its ridiculous! My biggest setback is the food portion. I am ge... Sat, 25 Aug 2012 13:27:42 EST 4 weeks into Cross-Fit and I am truly addicted! Hi! I am a 35 year old mother of three young boys. I have been struggling with trying to lose 20 lbs and maintain it for over three years. I recently joined a cross-fit gym and I am loving the total body workout. I have not seen any weight drop yet, and I am doing pretty well with sticking to a 1500 cal diet. I need some I stay on my current course or do I need to maybe add something to my diet/workout? Average week as follows <BR> <BR> Eat between 1400 and 1600 cal daily <BR> 3... Sat, 25 Aug 2012 07:08:07 EST August 2012 WODs I can't believe it is August already, but it is... <BR> <BR> Post your WOD info here and continue to inspire the masses! Wed, 1 Aug 2012 15:17:14 EST July 2012 WODS Strength <BR> <BR> Clean 145 lbs EMOM 7 min. <BR> 2,3,2,3,3,2,3 = 18 <BR> <BR> Back Squats 261 lbs EMOM 7 min. <BR> 2,3,2,3,2,2,3 = 17 <BR> <BR> Press 140 lbs EMOM 7 min. <BR> 3,3,2,2,1,0,1 = 12 <BR> <BR> Conditioning <BR> <BR> 10 min unscripted <BR> strict pull ups <BR> sit ups <BR> kb swings 53 lbs <BR> <BR> m/f/s 1/2/2 <BR> Sun, 1 Jul 2012 19:30:20 EST Wrist wraps Does anyone here use wrist wraps? I'm starting to notice soreness in my wrists particularly during snatches and overhead squats - looking into getting some wrist wraps...if you use them, what brand and how do you like um? Fri, 29 Jun 2012 09:44:00 EST I've been doing crossfit about 4 weeks now and am glad to find this group! My name is Christy and I look forward to checking in with everyone and reading up on the nutrition as mine seems to need some tweaking! Wed, 13 Jun 2012 20:08:32 EST Tracking crossfit workouts I'm new to CrossFit and I'm trying to get back to tracking food and exercise on sparkpeople. I was wondering how you all track your workouts in the fitness tracker? Thanks! Sat, 9 Jun 2012 15:00:25 EST What CF sites do you follow? What other web sites that are about Crossfit do you visit? Here are a few that I follow. <BR> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link> </link> <BR> <link>journ... Thu, 7 Jun 2012 22:19:42 EST New to Crossfit Hey! New to crossfit and still trying to convince myself that I am going to love it, lol.... There are things I like about it, and things I don't. My hubby loves it, as do my teen age boys so I don't want to feel left out, LOL! <BR> <BR> But anyways.... just ordered a pair of inov8 220's as reccommended by our trainers. Any thoughts on these? My regular Mazino running shoes aren't cuttin it. Am off balance when I lift and when I do other stuff. We are taking the POSE running clinic in a coup... Wed, 6 Jun 2012 19:05:00 EST June 2012 WODs Enter your June WODs here... :) Fri, 1 Jun 2012 10:23:03 EST Went to my first CrossFit free session today Hi! I'm new to this board! Wow! I did a very modified WOD today. I've forgotten the WOD... Burpees were one of them. And I had to run around a lot. Good thing I wore my running shoes! I'm a total Newbie at this! But I haven't run in months! All I've done is walking. Just running like that is not good for you, is it? Anyway, had to do a very modified WOD. I couldn't do the full number of the WOD exercises. I mean, WOW, it was, umm, GRUELING! Not sure I want that. But at the same time I felt go... Sat, 19 May 2012 16:31:24 EST Wannabe Crossfit First off, Hello! Crossfit has definitly gotten my attention. I stumbled across a few WOD's and quickly realized I may be in over my head with this one, why, you ask? Well, the few WOD's I happen to view where performed by women doing things that would make me double over and puke, huge pat on the back to the females performing crossfit. To make a long story short where does one begin to build up to performing these WOD's. Thanks for the help. Fri, 18 May 2012 05:47:47 EST Supplements Out of curiosity, what kind of supplements do you take? I take fish oil, magnesium and a multi vitamin. I also have a meal replacement protein shake that I drink right after a work out. Sun, 13 May 2012 10:16:08 EST Post Workout Nutrition I'm noticing that I'm sick a lot. <BR> <BR> I can never kick a cold. After talking with some people, I think it is post workout lack of nutrition and recovery. Most of the time I want nothing to do with food after a workout. I'm pretty much continuously breaking down my body. <BR> <BR> Are there any recovery supplements out that there any of you recommend? <BR> Sun, 13 May 2012 09:41:03 EST Running for Dana-Farber! Hi everyone, <BR> <BR> For those of you who don't follow my blog, I am running the [famous] Falmouth Road Race 10K for Dana-Farber. If you aren't familiar with Dana-Farber they are the leading cancer research and treatment hospital in the world. They are AWESOME. <BR> <BR> Anyways, my fundraising goal is $1,500. <BR> <BR> I know none of you know me in 'real life' but every little bit counts. I believe you can make donations in someones name/honor. <BR> <BR> I know many people want to he... Tue, 1 May 2012 19:02:08 EST May 2012 WODs Post your WODs for the month of May here! Tue, 1 May 2012 08:15:15 EST Olympic Lifting Class So one aspect of crossfit that I'm having issue with is form and mobility with the olympic lifting. Twice a week my box offers a class strictly working on Olympic lifting. There is no way that I can make it to the 5:30pm class with my work schedule but there is one on the weekend. I did catch the tail end of the class and noticed that most people were working with pretty heavy weights. <BR> <BR> Right now I'm only heading to CF twice a week, and I am not sure if I want to use one of my... Thu, 19 Apr 2012 08:46:50 EST April WODs Post your April WODs here. :) Mon, 2 Apr 2012 10:39:54 EST Did great on my onramp post baseline I am really proud of myself. I made HUGE progress from where I first started the on-ramp program. in short, my initial baseline was 8 min 43 sec for <BR> <BR> 400m row <BR> 40 squats <BR> 30 sit ups <BR> 20 push ups (modified on my knees on a bench) <BR> 10 pull ups (ring rows) <BR> <BR> I finished the same eval in 5 min 18 sec <BR> pushups were still on my knees but on the ground instead of 45 deg on bench and I still did ring rows. <BR> <BR> The next big goal for me is to start doing rea... Sun, 18 Mar 2012 19:36:52 EST Health-e -Clare's Adventure In Crossfit So I started crossfit on Tuesday and with two classes under my belt I'm really enjoying it. I want a place to easily look back at my progression from newbie to hopefully an experienced Crossfitter. Being a runner and someone who enjoys other outdoor activities like Sand Volleyball and kayaking/canoeing, I think I'll be a 2 week crossfitter along with everything else I do.... who know that could always change. <BR> <BR> I'll be using this thread to keep track of the WOD's were doing and see... Fri, 9 Mar 2012 11:34:04 EST Best Shoes for CrossFit??? So what are the best shoes to have for CrossFit? Basic running shoes, Vibrams, mesh shoes, ect ect.. Mon, 5 Mar 2012 13:15:45 EST Starting CrossFit March 5th!!!! Hey everyone! <BR> <BR> Almost a year ago today I lost 50lbs in 3 months. Now its on to phase 2 of my new hot bod... get toned and strong!! So i joined CrossFit San Jose and I start Monday march 5th!!! So if you have ANY pointers please let me know. I feel Im going into this blind. also feel free to friend me. I will be posting vlogs weekly along with photos. So here we go. <BR> <BR> Thu, 1 Mar 2012 14:31:55 EST March WODs Post your March WODs here! Thu, 1 Mar 2012 10:04:22 EST CrossFit Girl in the 209 here! Good Evening everyone! My name is Tina and I have been doing CrossFit since October 2011. I had to take December off and I started back the week of January 9th. I have recently (within the past 2 weeks) committed to the Paleo Lifestyle and am slowly adapting. I am a big girl and have a long way to go but I know that coming in last on the WOD is still passing up those sitting on the couch. I have my Boss to thank for this motivation. He started CrossFit 2 years ago and I have seen him lo... Sat, 18 Feb 2012 01:47:46 EST Vday WOD 5 rounds <BR> <BR> 100 jump ropes <BR> 25 kb swings <BR> 10 toes to bars Wed, 15 Feb 2012 10:41:51 EST Paleo Summit Thought you all might be interested in this... <BR> <BR> <link> </link> <BR> <BR> Should be very infomative!!!! Tue, 14 Feb 2012 09:28:03 EST What do you wear on your feet!? Hi everyone! <BR> <BR> Just curious what you all crossfit in... <BR> <BR> I'm from the school of barefoot physiology so I'm all about my vibram five fingers and minimalistic footwear, especially for power lifting and running. But my vibrams are getting worn out and I'm in the market for a new pair of shoes - trying to decide if I want a new pair of vibrams or if I should explore other options... <BR> <BR> I'm curious about some of the minimalistic shoes that Nike has been putting out (free... Sun, 12 Feb 2012 10:28:14 EST Monday WOD 12 AMRAP <BR> <BR> 10 box jumps <BR> 10 toes to bar <BR> 10 hand release push ups <BR> <BR> 7 rds + 5 toes to bar <BR> <BR> tabata lunges & high knees <BR> tabata abs/planks Tue, 7 Feb 2012 16:09:19 EST Good Luck! My due date was this past Monday (1-30-12) and I was still getting in WODs fairly regularly and spinning. My fluid level was a little low on Monday, so I decided to stop working out because I am getting checked again and if gets lower my doc may want to induce and I am against induction before 42 weeks! So... no more sweating for me:) I have had the best pregnancy ever and I definitely give CrossFit most of the credit... I still feel great! <BR> <BR> Anyway, I just wanted to drop by in c... Wed, 1 Feb 2012 12:47:32 EST February WODs A month into the new year already. Hope everybody is on track for their goals, and aiming to make this your healthiest year ever! <BR> <BR> Good luck! Wed, 1 Feb 2012 11:13:44 EST Good WOD (for time) my time 14:00 <BR> 50 squats <BR> 40 kb swings (26lb) <BR> 30 box jumps <BR> 20 hollow rocks <BR> 10 burpees <BR> 50 overhead walking lunges <BR> 10 burpees <BR> 20 hollow rocks <BR> 30 box jumps <BR> 40 kb swings <BR> 50 squats Wed, 1 Feb 2012 11:10:16 EST Hello All! Hey everybody! My name's Alan, pleased to meet all of you! <BR> <BR> I've been doing Crossfit for the better part of a year now at my local Planet Fitness. -.- <BR> <BR> I know, I know! PF is awful. But it's seriously the cheapest game in town. A lot of workouts I have to skip on - but I try to make due by supplementing things like deadlifts with other similar workouts. I do the best I can! Honest! :) <BR> <BR> Anyway. My big goal is to be ready for the Tough Mudder in May. I'm on track t... Wed, 1 Feb 2012 09:17:58 EST Boise Idaho crossfitter I just wanted to take a moment and introduce myself. My name is Sandra and I have been doing crossfit for about 2 years, more consistently since Sept 2011. I work out at my local Rec center and just get workouts off numerous CF sites. One that I truly enjoy is Kandahar Crossfit. They have the normal WOD and then they have Warrior WODs that require no materials(so to speak). My goals are to continue to feel good inside and remain healthy in order to enjoy this life and the lives of my chi... Tue, 31 Jan 2012 10:42:51 EST I <3 Crossfit! Hi Everyone :) my name is Kait. I piggybacked onto the WOD's during the summer with a personal trainer (didn't actually 'belong' the crossfit part of the gym)...I was in the best shape of my life! Recently, my former trainer opened his own crossfit box. Did my first 'official' WOD last Friday and boy am I sore! I was a college athlete so I'm no newbie to powerlifting and I really enjoy the friendly competitiveness involved in crossfit. Tue, 24 Jan 2012 19:29:31 EST This video is awesome! I love this video that our trainers put up on their local web site... <BR> <BR> No excuses! <BR> <BR> <link><BR>_embedded&v=gG82FnZx9dk </link> <BR> <BR> <link> </link> Sun, 15 Jan 2012 14:32:13 EST Irrational fear I am just inches away from joining a CrossFit team. What's holding me back? It's *absolutely* ridiculous, but I have an irrational fear of vomiting whether it be myself or people around me. Nearly every time I read about CrossFit, someone mentions vomiting after workouts, or puke buckets, etc. <BR> <BR> Talk about excuses! Thu, 12 Jan 2012 13:37:09 EST Newbie Here Hi! <BR> I'm new to spark and relatively new to crossfit. New enough that I am lost on all the acroynms that is for sure. Maybe we do things differently in Louisiana. LOL Ummm I've been doing crossfit and MMA for about 2 months now and I'm addicted. I do an hour of crossfit 3 times a week and then an hour of some form of MMA 3 times a week. Any advice or suggestions or just random encouragement or badgering are very much appreciated! Tue, 10 Jan 2012 09:43:19 EST New to the team and a baby CrossFitter Hi everyone! <BR> <BR> I just joined SparkPeople today and I have been doing CrossFit 5 days a week for about 3 weeks. Spark and Crossfit don't seem to work too well on the tracker, so I will just use my trusty notebook and FB log for my WOD's. A question: do any of you do yoga and CrossFit? I love yoga and I am trying to figure out the best way to incorporate it in my fitness schedule. Any advice or pointers for a CrossFit newbie are most appreciated! Fri, 6 Jan 2012 17:13:39 EST New to Cross-fit & team Hi, I'm Simone and I've just started cross-fit this past Monday. I'm new to this kind of body transformation and have a lot of weight to lose. It's seems hard but I've told myself I'm going to stick it out. I need all the help & encouragement that you have. Wed, 4 Jan 2012 10:24:32 EST January WODs Happy New Year everyone!!! <BR> <BR> Saturday: <BR> 15 min AMRAP <BR> 10 Push Press, 65# <BR> 10 KBS 35# <BR> 10 Step ups, 21in Box <BR> 7 Rounds plus 6 KBS... This is "Jack" but I only did 15 minutes instead of 20... I swear I think step ups are tougher than box jumps! <BR> <BR> Today: <BR> 3RFT: <BR> 400m Farmers walk, 20# DBs <BR> 5 DL, 95# <BR> 12-2count Overheard Lunges, 20# <BR> <BR> Time: 20:58 <BR> <BR> Also... CrossFit Games Open registration starts February 1st!!! Anyone can... Sun, 1 Jan 2012 21:08:06 EST Hi folks I'm Kate. I've played a little with some Crossfit-esque movements and workouts (incredibly scaled) but I think I've finally decided to work on being able to go full tilt into it. I just e-mailed some local trainers that do group workouts on Fridays and Saturdays, so hopefully I can get a little instruction and some of the camaraderie that a box can offer - I just can't afford a box membership! <BR> <BR> My goals for Crossfit - get stronger and leaner (much leaner). Combining with a Paleo di... Sun, 25 Dec 2011 16:04:33 EST New to Zone Hello every one, I been crossfiting for 2 years now. I was at a box all of last year and decided to convert my garage into own little crossfit world. I must admit, I miss the box! I have not yet tried the Zone diet, I only did Paleo and I thought it was great. I have not been as active as I thought I would be so I have gained 15 pounds. I am trying to get back on track and eat healthier. I have seen many of my box buddies eat Zone and had amazing results. Are there any tips and tricks? A good... Wed, 21 Dec 2011 12:34:54 EST Hi and a few questions Hi! <BR> <BR> I've been interested in Crossfit for a while now and just took an intro class at my local CrossFit gym. I liked the class and the trainer and was all set to sign up and was planning on using Spark to track my progress and nutrition, but there seems to be a lot of negative attitudes directed towards Crossfit on here. It makes me doubt Crossfit and if this is a good place to be if I decide to do Crossfit. Obviously everyone here is here for a reason, so I was wonder why everyo... Mon, 5 Dec 2011 21:25:01 EST December WODs This is it people! This is the month that was made for CrossFitters...we don't quit...we don't make excuses...we get after it in the gym...REGARDLESS OF THE HOLIDAYS!!! Stay focused, stay fit, and remember...we're not looking for a healthy lifestyle...we're already living it! Thu, 1 Dec 2011 12:14:06 EST New from (outside of) Seattle Hi! <BR> <BR> I'm Melissa, and I'm from the Pacific Northwest. I've been working out with a Crossfit training for a while, but I'm only just starting to do "real" Crossfit. I'm extremely obese, and my knees are wonky, so we've been doing a lot of modification. But I'm getting better! I hope to see big improvements in 2012. Tue, 29 Nov 2011 18:27:12 EST AM vs PM workouts I used to work out in the pm and have just started to workout in the am. There are certainly pros and cons for both. I can lift more in the pm and I don't have a time constraint. In the am I'm able to get the wod out of the way before I start the day. What are some of the pros and cons for you and which do you prefer to workout in? Sun, 20 Nov 2011 22:53:11 EST Crossfit from home So how hard is it to start crossfit on your own at home? I don't have the money to go to my local box ($140/month). I also have limited equipment. Currently I only have about 120 pounds of weight plates with the dumbells/standard barbell to go with it, pull up bar, beaded jump rope, resistance bands, and a homemade suspension trainer. Any thoughts would be helpful. Sun, 6 Nov 2011 01:00:13 EST My goal for Crossfit I have just started the on-ramp program at a local CF gym. So far, I like what I see, it just takes alot of getting used to it. I have worked with a Personal Trainer for 2 years and have trained for and completed several races including a marathon. The biggest problem is that I have been stuck in a fitness rut. <BR> <BR> My goal is to use CF as a tool along with my regular workout plan, to shake things up. When I train for endurance events, it is mostly putting myself in cruise control and f... Wed, 2 Nov 2011 00:21:04 EST November WODs November Wods... <em>30</em> <BR> <BR> Let's keep up the great work, and finish off the year strong (and healthy)!!! Tue, 1 Nov 2011 10:30:09 EST New to CrossFit- How long did it take to progress? Hi all, <BR> <BR> I am new to CrossFit. I took the intro class at my gym and just graduated to the regular classes-- tonight will be my second. While I know it will take me quite some time to do workouts RX'd, watching what the others can do makes me anxious to get there. I'm curious how long it took you veterans to progress? The exercises I have mainly been envious of are muscle-ups, double unders, and, part of tonight's WOD, handstand push-ups. I know these will take some time for me,... Mon, 31 Oct 2011 14:20:58 EST Help bring CrossFit to school Hey everybody! (please forgive duplicate blog entry, but wanted to make sure this got out...) <BR> <BR> For those us in CrossFit (and those that know about it), I have no doubt that you are aware of tremendous benefits that it brings. CrossFit Kids has been developed to bring that same benefit, and knowledge of proper movement, to a local school. I actually saw this when I was visiting the BrandX site. Please see below for details. Please try to vote as often as possible to help! Thanks ... Thu, 27 Oct 2011 14:34:57 EST Endurance Does anyone have this at their box? We have an Endurance program, but I have never gone. Just curious about your thoughts and if you have done it if you are able to do both an Endurance and CrossFit WOD on the same day. Tue, 25 Oct 2011 23:44:50 EST Crossfitter in Maryland Hi all, just found the SP Xfit team... been Xfitting since June and LOVE IT! Here's why (preaching to the choir on this forum): <link><BR>urnal_individual.asp?blog_id=4526962 </link> <BR> <BR> Spark on, sparkfriends! Wed, 12 Oct 2011 09:37:54 EST question about going to a box I'm considering joining the box near me, but I have a question as to how it works. Looking at everyone's posted WODs, it seems like some workouts are shorter, under 20 minutes, while others get close to an hour. If I go to a box, how long should I expect to be there? I ask because the box near me is new and has limited hours. Since I work 12 hour night shifts, I could only go as soon as they open for about 30 minutes tops. <BR> <BR> Thanks <BR> <BR> Mandie Tue, 4 Oct 2011 02:48:14 EST October Challenge --Double Unders asked for it. We're going to start off slowly and ramp this up as the month progresses. For now the challenge is to post your MAX REPS OF DOUBLE UNDERS in 2 MINUTES. Feel free to also post the number of consecutive double unders you can get in that time as well...good luck! Mon, 3 Oct 2011 17:23:48 EST October WODs OK folks here we go again! It's October and it's time to start fighting the urge to dip our hands in all of the candy jars that will be showing up on countertops and desks all over the place. The best way to fight CrossFit of course! <BR> <BR> Today was a quick WOD...but challenging for the Double-under impaired like me... <BR> Jump rope double-under for 2 minutes <BR> Sit-up for 2 minutes <BR> Jump rope double-under for 90 seconds <BR> Sit-up for 90 seconds <BR> Jump rope double-u... Mon, 3 Oct 2011 07:44:54 EST cool down? What do you do to cool down? Sat, 1 Oct 2011 14:48:39 EST new girl here Hi everyone, <BR> <BR> I'm new to Crossfit, having just started some workouts at home. I currently don't have the funds to join our local gym, so I'm hoping to find some support and ideas here. I'm also working on following the Paleo lifestyle. Excited to find new ideas and find out how strong I can become. <BR> <BR> Mandie Wed, 28 Sep 2011 18:07:30 EST Crossfit Equipment? I have been Crossfitting for over a year at an affiliate, but am starting to do several wods at home...any suggestions on where to by boxes (for jumping), kettlebells, abmats, etc.? I have a Concept 2 rower, weights, pull-up bar, etc, but want to complete my own gym. My husband would be able to build some of what I need, but want to get a jump on the basics! Tue, 27 Sep 2011 20:43:37 EST Hi! X Fitters! I have been doing Crossfit for about 1 1/2 years and just found SparkPeople this week! I am trying to get the nutrition part of this whole experience figured out! LOVE CROSSFIT! Can't imagine not having it in my life! It was 8 months after a double mastectomy with reconstruction that I decided I wanted to be stronger than I ever had in my life...I've accomplished that want to be at an acceptible weight for ME! <BR> Tue, 27 Sep 2011 20:19:40 EST Tips for first Crossfit Experience? Hello, <BR> <BR> I'm new to this team and I joined mainly to lurk and find out as much as I can while I get my money situation in order. (I don't want to have a reason not to go once I start) <BR> <BR> My local box is offering me a chance to participate for free, just to make sure that it's my cup of tea. My question to you folks is basically what tips do you have for a first-timer? <BR> <BR> A little history for me, I have never really been active in any sport (unless twirling a flag beh... Thu, 15 Sep 2011 21:02:16 EST Olympic lifting class Am eager to start my class - tonight is the night! It's a women's only class called "Barbell Betty's". It runs for 75 minutes and I understand is comprised of warmup, strenght, skill, WOD then stretching/cool down. I've heard so many good things about it and am so excited I can hardly wait for tonight! <BR> <BR> I hope the workout isn't so bad that it prevents me from going to play a little pickup hockey afterwards. I have 2 hours of rest time in between the two so think it should all wo... Tue, 13 Sep 2011 12:31:04 EST motivational video I love a good motivational video and thought that I would share some that I like. <BR> <BR> <link> </link> <BR> <BR> One of the greatest races I've seen <BR> <link><BR>feature=related </link> <BR> <BR> This brings me to tears every time I see it. <link><BR>feature=related </link> <BR> <BR> This speech simply gets me pumped up and I want to go and lift. <BR> <link> Tue, 6 Sep 2011 15:28:08 EST anti-crossfit sparkers what is up with that? Like I haven't heard from enough of my friends that crossfit is going to seriously hurt me in someway <em>198</em> <BR> <BR> why do these strangers feel the need to comment on my page or blog that crossfit is dangerous - and you know what ticks me off the most? They are people whose pages are totally unclickable!!!!! So I can't even go and return the favour by telling them that getting in their car every morning could seriously impact their health too ..... ARG! ... Sat, 3 Sep 2011 18:28:51 EST Any older Crossfitters on the team? I am curious if there are any others on the team that are older Crossfitters? What are your challenges? For all that goes, what are the challenges any team members of any age have out there? <BR> <BR> I am 54, and love doing this, but found out (sometimes the hard way!) that my body sometimes is not in sync with my mindset! <BR> <BR> I have two challenges: <BR> 1. I can't seem to do the 3 days work/1 day rest. I do Monday, Wednesday and Friday because I found I literally HAVE to have a rest... Fri, 2 Sep 2011 17:37:46 EST 31 Heroes WOD- Sept 3, 2011 Hi All! <BR> Our affiliate ( is hosting a couple wods for this day. It isn't too late to register/donate and find a community to do the wod with. They have already rasied near $200,000 for the families and I hope to hear they double it by Saturday. More info and link below. <BR> <BR> Anyone else participating? <BR> <BR> 31Heroes – September 3, 2011 <BR> <BR> On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes... Thu, 1 Sep 2011 11:03:31 EST September WODs Well here we go with another great month of CrossFit ahead of us. Let's see what we can do to make it just as good as August! That may be tough though... <BR> <BR> Tim Crushed August by establishing PRs in Clean & Jerk, OHS, Isabel, Fran, and Nancy! <BR> PhysEd did her thing and had a PR in the Row <BR> Vic set a PR in his CrossFit Total <BR> Timmy had a PR with Isabel <BR> I managed to get a PR in Rest Days... <BR> <BR> Not to be outdone by those folks; <BR> SJCS made the leaderboard at ... Thu, 1 Sep 2011 07:26:06 EST FGB6 Hey, team. How many of you are participating in the Fight Gone Bad 6 challenge? <BR> <BR> If you are not (or even if you are) am hoping you will consider sponsoring me with a small donation. I'd like to raise as much money as possible to to support kids, veterans, and the families of fallen heroes. <BR> <BR> Check my most recent blog post for more info. <BR> <BR> Watch this video to learn about FGB: <link> </link> <BR> <BR> Go here if you wanna share a few bucks: ... Fri, 19 Aug 2011 00:27:49 EST hollow rocks HELP!! I can't get the hang of these at all! I mean, I can tighten up through my core and raise my legs a little, and I don't have a huge problem holding that position at all. I can even rock a little, but it's very forced and wobbly. I just can't get my lower back to round at all! Any tips? Tue, 16 Aug 2011 22:38:49 EST Where do you CrossFit? I had to share this with you all. It is a video one of our members made about the box that changed my life, Crossfit South Aurora. I love to see what other boxes are like so please share any of your gyms that you are proud of too. <BR> <BR> <link> </link> Fri, 5 Aug 2011 10:58:55 EST New Guy Here Just wanted to introduce myself to team. I'm getting back into exercising regularly after a decade of doing everything else but taking good care of myself. A group from work signed up to do fun 5K in June ( <link> </link> ) and so that motivated me to finally get off my...chair...and start moving again. I had a blast doing the run, and I've continued exercising ever since. <BR> <BR> I'm enjoying the exercising, but I'm struggling to eat properly. I know what I've go... Thu, 4 Aug 2011 17:17:37 EST August WODs Can't believe it's August already... <BR> <BR> For time: <BR> 5 muscle ups <BR> 245 pound Deadlift, 10 reps <BR> 15 GHD Sit-ups <BR> Sprint 50 yards <BR> 5 muscle ups <BR> 245 pound Deadlift, 10 reps <BR> 15 GHD Sit-ups <BR> Sprint 100 yards <BR> 5 Muscle ups <BR> 245 pound Deadlift, 10 reps <BR> 15 GHD Sit-ups <BR> Sprint 150 yards <BR> 5 muscle ups <BR> 245 pound Deadlift, 10 reps <BR> 15 GHD Sit-ups <BR> Sprint 200 yards <BR> <BR> 17:40...I had to sub 15 pullups and 15 dips for the Muscl... Mon, 1 Aug 2011 08:03:10 EST Pose Running Method I am working hard at learning to like running more or at least get more efficient at it. I feel like I run really heavy, plodding away and am inefficient. I wear myself out. <BR> <BR> <BR> One of my fellow crossfitters suggested I try the Pose Method. I'm searching on it right now, but just curious if any of you use that method and your thoughts on it? Or any other method? Tue, 26 Jul 2011 15:11:33 EST Reporting Trollers I've now had three different people posting on my blogs and wall - I've reported it to spark - no idea if they can do anything but strength in numbers - if you are getting these "anti-crossfit" posts by user names that seem to be inactive let SP know. <BR> <BR> Mon, 25 Jul 2011 08:17:18 EST Hello Crossfitters Greg here, <BR> <BR> Just joined the team here but have been on sparkpeople for quite some time. <BR> <BR> I own Treasure Valley Crossfit in Oregon. <BR> <BR> Don't know why I didnt think there would be Crossfitters just poped into my head and I did a search, walla here you all are. <BR> <BR> Glad to be part of the board! <BR> <BR> Peace and Be Safe! <BR> Sun, 17 Jul 2011 18:04:56 EST Hello! Hi, everybody. I'm new to Crossfit - I've only been going a few weeks, but I love it. I remember saying a while ago, "Man, I'd like to be in shape enough to do that someday." So I said "Eff it" and started. It's the hardest thing I do, physically. I love the way it keeps moving. <BR> <BR> Confession: I am the least fit person there sometimes. I can't do a pull up or a real box jump or even run very well - my shins start killing after a few hundred meters. But everyone in my box is really awe... Fri, 8 Jul 2011 09:49:47 EST Advice on getting sore muscles to loosen up? On Tuesday I did my easier version of "Morrison" in 24 min 19 sec. (Not bad for so long out of the game.) <BR> <BR> 50-40-30-20 and 10 rep rounds of: <BR> Wall ball shots, <BR> Jump rope <BR> Kettlebell swings, 15 pounds free weight <BR> <BR> I was sore yesterday, but today, when I'm supposed to be doing <BR> <BR> Five rounds for time of: <BR> 45 pound Deadlift, 12 reps <BR> 45 pound Hang power clean, 9 reps <BR> 45 pound Push jerk, 6 reps <BR> <BR> I can't do it this morning bec... Thu, 7 Jul 2011 07:56:58 EST New to the team, but not to Crossfit Hi. I'm a working and going to school mom and wife, with three active dogs, one eight year old (who trains in mixed martial arts - so proud!) and a very supportive husband. <BR> <BR> I'd been going to a Crossfit gym for more than a year, though not frequently enough to get the results I wanted because of a busy schedule. I had to stop going due to some health restrictions and canceled my membership some months ago. Now I'm ready to get back into it, and I'm hoping that doing it at home wi... Tue, 5 Jul 2011 16:33:03 EST July WODs Worked out alone this morning - so got great one-on-one instruction by coach. <BR> <BR> Great stretching and row warm-up (really working on finetuning row) <BR> <BR> AMRAP in 20 min. <BR> 7 thrusters (65#) <BR> 200 M run <BR> <BR> I got 9 rounds plus 7 thrusters. Didn't have it in me to sprint that last 200 M to make 10 rounds. Proud to report all thrusters were unbroken! <BR> <BR> Looking forward to the long weekend - hope you all enjoy! Fri, 1 Jul 2011 09:33:28 EST Double Unders I am really intent on getting my double unders. I have been practicing and can now do some in my WODs, but am painfully slow in getting them. I add a single in there and it takes me forever. I want to get the rhythm. <BR> <BR> I bought a speed rope at my new box and promptly got to practicing at home. I didn't know you shouldn't use it in the driveway and promptly destroyed it first go around. It unraveled. I tried to trim the wires and use it this morning, but it continued to unravel.... Tue, 28 Jun 2011 22:43:07 EST Paleo/Zone Block Calculator Kudos to Albany Crossfit for this little nugget. Good stuff. Just what I was looking for. <BR> <BR> <link><BR>9/06/paleozone-block-calculator.html </link> Tue, 28 Jun 2011 18:37:46 EST New to the team Hello from Austin, TX (the ATX), <BR> <BR> My name is Bill and I am a 40 year old Crossfitter. I found Crossfit accidentally through the direction of a personal trainer in the Austin area who I hired to help me with some cholesterol related problems. At that time I weighed 213 pounds on a relatively small frame. In six months of 3 a day's with my trainer and running on my day's off coupled with a strict paleo diet, I was able to drop to 157 pounds of lean, mean, fighting machine - 8% body fa... Mon, 27 Jun 2011 20:47:35 EST Plan for a complete beginner So I've been considering doing crossfit for quite a few months...the thing that's holding me back is that I can actually do very very few of the individual exercises - let alone whole named wod's. (overweight, bad knees, bad back) So I've been considering what to do about that. I really believe it is the way to go - which is why I haven't been able to give up on the thought of starting it myself. Soooo....My tentative plan is to go through all of the exercises, pick out the ones I'm pretty... Tue, 21 Jun 2011 13:01:41 EST Goals Goals are great! I have a blog about them. Read up! <BR> <BR> If anyone wants to share their goals, put 'em here. <BR> <BR> Mine: <BR> 20" box jump by Aug 1 <BR> double under by Sept 1 Thu, 16 Jun 2011 10:21:52 EST New! Hi, I just had my first session at CrossFit gym yesterday. My legs hurt, my arms/shoulders hurt,... and its SO awesome. Its everything I have been looking for (and I some what regret joining a regular gym now) <BR> <BR> I had wanted to be this marathon racer... but as I trained to be thinner and to walk a quarter marathon I realized how much I loved weight training and getting stronger. It honestly makes me laugh to see the local Regional game pictures going "WOW"... I never thought this wo... Sun, 12 Jun 2011 20:38:03 EST Building a garage gym My wife and I are buying a new home and should be done with escrow at the end of this month. We will have some extra cash and I have permission to turn the garage into a gym. I wanted to get the most out of my buck and am brain storming on what to get. Here is a list of what I already have. KB's 1 53, 1 44, 2 35, 2 26, 1 dumbbell with 90lbs in plates, 1 abmat, 2 sets of iron woody resistance bands, rings, 20lb weight vest, jump rope and gym boss. I think the first thing to get is a Olympic ba... Sat, 11 Jun 2011 21:21:40 EST Deadlifts, Thrusters, Cleans Ok, so I really like to over think things and really have no coordination, so can someone please tell me the quickest and best way to perfect these moves? I am all right at the deadlift, but the others are a bit challenging for me. Any help would be appreciated. Thu, 2 Jun 2011 18:58:22 EST Sub for Pullup? Hey Crossfitters! <BR> I have been slowly turning my gym into a CF box for my own personal use. Otherwise I am driving 45 minutes to the nearest CF gym and with gas the way it is, it makes more sense to do it at home when I can. <BR> I am a LONG ways away from doing a real pullup, and anyways, I dont have a bar yet or anything to use to mimic pullups. <BR> <BR> Is there a move I can do at home that I can sub for pullups??? I've been searching for a while and still havent found anything help... Wed, 1 Jun 2011 15:47:16 EST New Girl! Hello! <BR> I wanted to stop an introduce myself, since I think I'll be spending a lot of time here. <BR> I was actually with this group a long time ago and fell out of it... Ugh. But I'm back and ready to get my WOD on! <BR> My name is Emily, I'm 6ft tall and currently 274lbs. I started the year out at 298. Yuck! <BR> I love Crossfitting and have been bitten by the bug. Regular gyms just dont do it for me anymore since I first entered a CF box. <BR> Anyways, I look forward to getting to kno... Wed, 1 Jun 2011 15:32:43 EST June WODs Wow, June already! <BR> <BR> Tuesday evening (I know, technically this should go in May...) <BR> Worked on front squats and cleans. <BR> Got up to 265 on the front squat, 20lb PR! Cleans need a little work still. I am actually dropping under the bar too fast. <BR> <BR> Wednesday am: <BR> 21-15-9 <BR> Deadlift, 315lbs <BR> box jump, 30" <BR> time: 9:00 The deadlift was heavy! I did this wod over the weekend to (at only 295#) and was about 7:00. Amazing how much the extra weight affected... Wed, 1 Jun 2011 10:08:19 EST On the Injured List Well, I have managed to tear some of the fibers in the middle ligament of the plantar fascia on the bottom of my foot. I have a wrapped foot and am on crutches for two weeks. At the end of two weeks, will probably still have a wrapped foot, but the doctor thinks that I will at least be off crutches. <BR> Looks like crossfit will be off for the next month. There are a couple women in our box with plantar fascia issues (one had a complete tear) and both are able to scale and substitute on the ... Sun, 29 May 2011 11:23:17 EST woops double post! darn! sorry double post! Fri, 20 May 2011 08:46:39 EST Week ONE of Crossfit OnRamp classes complete! So i finally got the Balls to sign up for crossfit! this week was my first time doing it. I AM SO SORE!!! i posted a blog with a recap and pics so ADD ME!!! im interested in getting to know other new crossfitters and there thought! <BR> <BR> Im 5'2 132 lbs and looking to gain muscle and lose fat! i recently lost about 25 lbs and have about 15 more to go! Fri, 20 May 2011 08:45:21 EST Crossfit Newbie;-) Hey guys! Just did my first crossfit workout today, have no idea about the lingo or a lot of stuff but my first little "assessment" was awesome! I can't wait to get started with the classes! Mon, 16 May 2011 21:16:01 EST Pullup bar plus so much more! So, as many of you have seen me complain about the lack of knowledge and passion for crossfit at my affiliate, I finally figured out there was only one way to solve it! BUILD MY OWN GYM! <BR> <BR> Supplies: <BR> 2- 4x6x12 treated lumber <BR> 2- 1 in. Flanges <BR> 1- 48 in. galvinized pipe <BR> 8- 3 1/4 wood screws <BR> 4- bags of cement <BR> <BR> Cost: 80 bucks. <BR> <BR> So as we were building my obnoxious new front yard toy (yes I wanted it to where I could access it for ALL WODS, but i... Mon, 16 May 2011 20:18:05 EST Trial Class I tried out my first CrossFit class yesterday...& so did my 10yo daughter. I just posted about it if you're interested...<BR>page_public_journal_individual.asp?blo<BR>g_id=4227504. <BR> <BR> Have a happy, healthy day! Thu, 12 May 2011 10:01:16 EST Newbie! Hi all - <BR> <BR> I'm new to the team and to Spark People in general (holy cow this site is HUGE - I feel like I'm going to be digging through information for years!!). I started Crossfit three weeks ago. One of my husband's oldest friends became a trainer and now has a Crossfit gym two doors down from my house! LUCKY ME!!! <BR> <BR> I'm already addicted to the intensity. I'm now cleaning up my diet - and hopefully I'll start to see some results! <BR> <BR> Happy to be a part of the team... Wed, 4 May 2011 10:20:18 EST What is your favorite WOD I'm pretty new to crossfit but so far I think my favorite wod would have to be Elizabeth 21-15-9 cleans & ring dips for time. Tue, 3 May 2011 00:01:56 EST May WODs Back after a week in Colorado <BR> <BR> Did last Crossfit Games workout yesterday! <BR> <BR> Today <BR> <BR> our challenge of the month - Jackie <BR> Today’s WOD: Jackie <BR> <BR> Complete for time of <BR> 1000m row <BR> 50 BB Thrusters (35) <BR> 30 Pullups (used one med band) <BR> <BR> 9:58 <BR> <BR> Rest 5 minutes <BR> <BR> Deadlifts 5-5-5 <BR> <BR> 135-155-155 <BR> <BR> Mon, 2 May 2011 07:25:19 EST Newbie Zone questions Hey there! I have been following the Primal Blueprint since starting Crossfit about 3 months ago with good results and just finished reading The Zone. So I input all my meals today and the protein to carb ratios were pretty on, but the fat amounts seemed high. <BR> For example, my Breakfast totals were: <BR> Calories: 330 <BR> Carbs: 32 <BR> Fat: 23 <BR> Protein: 23 <BR> 3 whole eggs with a cup of spinach and cup of strawberries. <BR> I know eggs are high in fat, but the o... Sat, 30 Apr 2011 18:14:13 EST Rise of The Bionic Man: Hello Crossfit. <BR> <BR> My name is Derrick Clark.I am a strength&conditioning fanatic,been training for over 22 years.I born in Columbus,Ohio.I would like to share some of my knowledge and some video demostrations with the group. <BR> <BR> I hope everyone have a great training 2K11&Beyond... Thu, 28 Apr 2011 12:02:39 EST Going Zone! So, I've been following the Paleo lifestyle since December, and I really just don't think its working for me. Starting yesterday I began the Zone diet, I just want to see if I do better with the Zone. I think I wasn't eating enough when I was doing Paleo, about twice a week I would be so hungry I would binge, and that feeling afterwards SUCKS! <BR> <BR> I still have to read a book about it just to do all the research, but I'm hoping this works out better. I havent gained any weight, luc... Tue, 19 Apr 2011 13:21:13 EST Is CrossFit for me? I have been throughouly researching CrossFit for the past month or so. I was never an athlete, go to the gym on occasion, and don't see myself as very fit. However, I want to be fit more than anything, and I need something to PUSH ME. I've heard rave reviews about CrossFit, and that it does exactly that-- "Elite Fitness." However, here's my question: Do I need to be fit before I join CrossFit? How do I go about starting? I signed up for an introduction class in the end of April which ... Wed, 13 Apr 2011 12:31:00 EST New & Question! I have not tried CrossFit yet, but I contacted a local one yesterday. I'm hoping to give it a try next week... along with my daughter! <BR> <BR> Here's my question... there are actually 2 CrossFits that are both about 10 minutes away. Is there any way to find out which is the 'better' gym? Is there an online rating or review system? <BR> <BR> I can't wait to try it! I'm just really excited! Tue, 5 Apr 2011 22:45:36 EST Hi I am new to crossfit and love it! I have known about it for quit awhile and am kicking myself in the butt for not doing it earlier. Sat, 2 Apr 2011 22:30:04 EST April WODs Today I did: <BR> 30 pullups- first 20 unbroken! <BR> 45 thrusters, 45# <BR> 60 abmat sit-ups <BR> 800m run <BR> <BR> time: 11:27 <BR> <BR> Tomorrow we are doing the open WOD, finally. I hate thinking about it the whole week! Luckily next week we have to do it on Thursday because we have a competition next weekend! Fri, 1 Apr 2011 08:56:53 EST Tough Mudder Anyone doing Tough Mudder this year? <BR> <BR> <link> </link> <BR> <BR> If not, you should totally sign up for the challenge! Wed, 23 Mar 2011 10:55:34 EST Hi! New Here :) My name is Kathryn and I'm from Florida. Been doing crossfit WOD's for about 8 months now. I do not have an athletic background and have always struggled with weight issues, so after have 3 kids close together and dealing with an entire year of bedrest, my body was in the worst shape it's ever been in. I finally decided to change my life and got my husband to join in too. He's lost weight quicker than I have, but isn't that always how it works, lol??? <BR> I've embraced my musculuar frame for... Mon, 21 Mar 2011 15:37:07 EST CrossFit Games As you may or may not know, the 2011 CrossFit Games are about to start. This year it will start with a 6 week open competition in which they will post a weekly workout that everybody wishing to compete will need perform and log their scores. From these rankings people will qualify for Regionals, and from there on to the CrossFit Games! It really is a test of the world's fittest! <BR> <BR> Now, I have no delusions that I am the 'World's Fittest', but I intend to give it a go, give it my be... Fri, 11 Mar 2011 13:53:40 EST New to the site, Not as new to CF Hello All, <BR> <BR> New to the site, been doing CF since December. I had a setback due to injury and illness, but am back on track. I am running a 5k in May, so CF has really been a great motivator. <BR> <BR> All the best! Tue, 8 Mar 2011 18:42:02 EST NEW!!! I have no idea what cross fit is but I'm intrested to learn. On the other hand I LOVE pitbulls and think this dog look <em>345</em> !!!! Great inspiration for me. Thanks CNHAY5!! Tue, 8 Mar 2011 17:00:27 EST CrossFit Radio- Met-Con5 Training Journal Listened to the latest CrossFit Radio ( <link> </link> ) and learned of a neat training journal. There is a free copy available here, <link> </link> <BR> <BR> Anyone else on here listen to CrossFit Radio? I have to say it is so inspirational and educational for me. Great Stuff! Tue, 8 Mar 2011 16:28:43 EST March WODs Today: <BR> <BR> Shoulder Press 2-2-2-2-2-2 <BR> 45-55-65-75-85(1)-95(0) <BR> <BR> Helen: <BR> 400m Run <BR> 21 DB Swings (35#) <BR> 12 Pullups <BR> <BR> Time 11:14... PR by 4 minutes. <BR> <BR> I did the shoulder press this morning because I went to register for a competition and I needed my max shoulder press... that'll have to do for now! I'm signing up in the intermediate level since it is my first one! Tue, 1 Mar 2011 09:05:58 EST Angie time? Just wondering what you're Angie time is? <BR> We did it today and mine was pretty average, but I've only done half before. My time was 26:01 Fri, 18 Feb 2011 00:17:20 EST Jeans that fit? Ok, I know this is kind of a funny question, but some of you have been doing CrossFit longer than me. I've been doing CrossFit for a little over 6 months now and doing a Paleo Challenge for a bit over 6 weeks. As I'm sure you've experienced, my waist size keeps reducing and my legs and glutes are getting bigger (from squats, deadlift, etc.). I just went to get new jeans and my waist is now less than 28 in, but the pants that size are too tight for my thighs and butt. How do you find jeans tha... Tue, 15 Feb 2011 18:24:28 EST beyond the whiteboard Hey y'all, <BR> <BR> I noticed a lot of you are having issues tracking workouts on here. My friend uses this site and it keeps track of all your WOD's, PR's, times, weight, etc... I signed up yesterday and it is awesome. It doesn't count calories because, well... a lot of crossfitters don't, but it is a great information system and a great way to track your progress without going to too much trouble. It is 3 bucks a month, but you get a free month trial period to s... Tue, 8 Feb 2011 09:19:20 EST Hello fellow Crossfit Rockstars! Great to find you guys! I am happy to be amoung fellow CrossFit lovers! I started CrossFit in November and am now completely addicted. This monday I am starting a 1200 calorie strict diet to help my results. I am interested in how you guys track your CrossFit time through Spark People! Please let me know! Sat, 5 Feb 2011 15:25:16 EST February WODs Figured I'd start a new thread for February if that's OK? <BR> <BR> Today was 50-40-30-20-10 <BR> Double Unders <BR> 1 pood KB swings <BR> push ups <BR> <BR> Was psyched I strung all the DUs except the rd. of 40 and also did the first round of 50 swings unbroken (don't know how!)......push ups killed my time! 13:19 <BR> Tue, 1 Feb 2011 19:27:40 EST My version of today's WOD My gym is a "regular" gym, so no ropes and you can only use the plyo boxes when you hire a trainer. :-P So, here is what I did: <BR> 50 jumps onto a bosu ball <BR> 50 pull-ups (90 lb assist) <BR> 50 dumbbell swings, 25 lb <BR> 50 reps on ab crunch machine, 20 lb <BR> 50 hang power clean (bar only...weighs about 30 lb) <BR> 1/2 mile on elliptical <BR> 50 back extentions <BR> <BR> I did NOT do all this back to back. When my HR got too high, or I was feeling too gassed, I did lots of yoga p... Sat, 29 Jan 2011 19:21:14 EST Intro Just joined SP today and wanted to introduce myself. My gym is just a regular gym, so I do the best I can with what's available. I do the Brand X scaled workouts and I'm probably only at puppy level. Of course, I aspire to one day be one of the big dawgs. :-) Tamara Fri, 28 Jan 2011 10:48:33 EST CrossFit related articles/blogs When I start something new I like to immerse myself in it. I've been reading a lot about CrossFit online, and thought maybe we could all share interesting articles. <BR> <BR> Here's one from my local box' blog. <BR><BR>nuary-2011/#comment-770 Wed, 26 Jan 2011 11:11:50 EST Paleo = BAD! So I just got finished taking my annual health Quotient for my insurance so I can get free wellmess benefits... Guess what?! My diet is extremely unhealthy and they gave me 70% on my overall health. They think whole grains and dairy is a must for a healthy diet! Everything else I was rated healthy on. This really gets on my nerves because if you are below 75% they have a "life coach" call you. Really guys, I think I know where I stand on the health and diet spectrum... thanks though! I ... Fri, 21 Jan 2011 15:50:21 EST logging exercises hello everyone, <BR> im new to spark and relatively new to CF <BR> i was wondering if anyone had suggestions on logging fitness goals?? <BR> <BR> thanks! Fri, 21 Jan 2011 07:55:13 EST Tracking workouts New SparkPeople user. How do I track CrossFit workouts using the fitness tools on this site? They're all geared towards single-modality workouts. How do you all do it? <BR> <BR> Thanks for any advice! <BR> B Mon, 10 Jan 2011 15:35:36 EST crossfit at home? So, I've been doing crossfit since July now and I love it. I love the people I work out with, I love the experience and I love the changes that I'm seeing in my body. But, as graduation approaches (no more school, just an internship)I find myself broke. I mean literally broke. My box is pretty expensive. . .expensive enough so that if I quit the box and put that money towards paying off school, I'd be able to graduate on time. Do any of you do crossfit on your own? How successful have y... Sun, 9 Jan 2011 20:46:49 EST Time VS Weight Ok, so tonight I did Grace and I increased my weight from 75# to 85#. 75 wasn't easy by any means, but I felt that I could push it more, but I knew my time wouldn't be near as good. <BR> <BR> Question, do you ever sacrifice time to increase your weight load... if you stay at the same weight, how do you improve? My coach looked at me crazy on how slow my time was, but I increased my load and I was proud of myself. I may have been able to knock off a minute had someone been there yelling ... Tue, 4 Jan 2011 21:22:11 EST January WODs Hello team! I re-introduced myself on the introduction page for those that don't know me or those that have forgotten me. I've been MIA from SparkPeople for about 6 months or more, but I have kept up with my CrossFit workouts. <BR> <BR> Hit it hard today with a double workout! First one was: <BR> Run 400m <BR> Max rep pullups in 5 min <BR> Run 400m <BR> <BR> Bonus strength workout was: <BR> Power cleans 3-3-3-3-3 <BR> Started at 45 and worked up to 65. My arms were pretty worn out after... Sat, 1 Jan 2011 16:17:55 EST 2011 CrossFit Goals? Goals got me through this year and my weight loss. Now that I have nearly met weight goals I am now going for CrossFit goals. <BR> <BR> What are your CrossFit Goals for 2011? <BR> <BR> I hope to check back in order to check off my goals through out the year. Thu, 30 Dec 2010 11:54:54 EST December WODs Time to start a new month. Wed, 1 Dec 2010 07:21:26 EST How have you coped with an injury I admit - I'm ignorant. I have been battling sciatica for about a month or so. A couple weeks ago I had two days of extensive travel (with extensive sitting!) and the next day did squats and deadlifts. Not good! <BR> I ended up going to the chiropractor for the first time in my life. Come to find out, I have one hip about 3/4 inch lower than the other one, which is culprit for the pinched nerve. He can get it adjusted, but right now, as he said, "squats and deadlifts are not your friends!" W... Sat, 27 Nov 2010 16:36:53 EST CrossFit Level 1 Cert Hello everybody! <BR> Not so much an introduction (we may have crossed paths in the CF forums once or twice...) but I just wanted to announce that over the weekend I attended (and passed) a Level 1 Cert in West Palm Beach. <BR> It was a fantastic experience and great to really get into the 'hows' and 'whys' of CrossFit. <BR> I certainly hope to be able to impart some of my new found knowledge and experience to the members of my gym (and anyone here). <BR> <BR> Tim Tue, 16 Nov 2010 10:27:34 EST Best CrossFit gyms in Denver area? I will be in Denver this week for business, so I'm looking for a good CrossFit gym that I could drop in on. Any recommendations? Mon, 15 Nov 2010 18:01:11 EST For all our Marines... And the fine folks at CF Corporate who are helping all the Devil Dogs become better, more fierce (if that's possible) terrorist hunters <BR> <BR> Happy 235th Birthday! <BR> <BR> <link><BR>usmc-2010.aspx?isc=gda1145 </link> <BR> <BR> And to all of you serving in any capacity, any branch, past, present or future... thank you!!! <BR> <BR> <em>104</em> Wed, 10 Nov 2010 10:44:57 EST