Squat Clean 5 x 3
50m Shuttle Run Forward
20 Pull-ups
50m Shuttle Run Left first
20 push-ups
50m Shuttle Run Forward
20 KB Swings (Heavy)
50m Shuttle Run Backwards
10 Pull-ups
50m Shuttle Run Forward
10 Push-ups
50m Shuttle Run Right first
10 KB Swings
50m Shuttle Run Forward
What did you do to workout before finding CrossFit? Give us an example of a typical workout.
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HAHA!!
Bench Press
Cable Crossovers
Pec Deck
Tricep Pulldowns
Skull Crushers
Those were the days!!
That is hilarious... but maybe this is more so...
In College, College tennis (singles and doubles - best doubles team in my division - woohoo!) 7 days a week, at least 2 hours per day, sometimes up to 8 hour long matches.
Immediately after college - oh the Y - I ate a vegetarian diet for the most part which is to say... lots of tofu, noodles, and Amy's packed foods - also BREAD. SO MUCH BREAD. I ran hills, did planks, and would run 20x on an indoor track to make a mile. Tried to run at least 3 miles a day - but somedays if I felt like it ran 6. My body pretty much lost 5 lbs. and then stayed the same...
Immediately pre-CrossFit - Powerlifting but had no real idea what full ROM was like. My first snatch was HILARIOUS. Cressey strength cycles. Waterbury programming. Dynamic Effort alternated with Max Effort templates. A lot of single leg work. A lot of trying and trying for my pullup (only after adding in higher volume pulling and everything else in CrossFit did I see an increase). Also did a lot of 100m sprints and shuttle runs (looking forward to tomorrow's 12 o clock!).
It's so fun to remember how I got here! :)
20-30 min on eliptical or jogging
plank holds
bicep curls (hehe!)
cable pushes, pulls, etc.
seated rows and lat pull downs
On the machines:
leg extensions
hamstring curls
leg raises
tricep push downs
I pretty much just went right down the row, going onto every machine.
Then I started training for a 1/2 marathon and all I like to do was run 5+ miles.
Then I hurt my foot and couldn't run (made me sad!), but luckily I found Crossfit shortly after!
and the rest is history.
I played softball in college for a couple of years - you'd laugh if you new why I gave it up. Oh, and there was also the areobics to Jane Fonda's aerobic tapes in my cousins basement in Philly - very scary.
When I began working I joined the 'Y' and before work (6AM) I would swim 2000 yds a day - BORING but I had great lung capacity.
I joined a local gym and did various areobic workouts - classes, elipitical, treadmill, spinning. I hired a personal trainer and would lift twice a week for an hour and also do an hour of cardio on both lifting and non-lifting days - I would go to the the gym 6 days a week. I was really toning up and was looking fit. I even got into running (how funny is that). I did Broad street a couple of times and the Philly half marathon - I was so slow that while running along West River Drive they started picking up the mile markers before I even reached them - so demoralizing. I did, however, also ran the LBI 18 miler - that was the last time I ran.
I joined a national gym (big mistake) and the training sessions were over priced and the trainers where, well, idiots.
A friend at work turned me on to crossfit and I really owe her one for that - Thanks Lizann.
Various gym machines & calisthenics at home based on programming from various websites & magazines. Distance runs as well (~4 miles) about 2-3X per week, depending on the week. Workouts used to take much longer, too.
I used to train for triathlons, sooo a typical week looked like this....
M - Swim 1-2 miles
T - Run 3-6 miles or 1-2 hr bike ride
W - Strength day in the gym
Th - Rest day
Fr - Run 3-6 miles or 1-2 hr bike ride
Sat - 3 to 4hr Brick Workout (Swim/Bike or Bike/Run)
Sun- Rest day or easy 3 mile run
And once I started training for the Half Ironman, I would spend some weekends working out 5+ hours and every workout average 2hrs easy!! There is NOO way I could ever do that again! AND I THOUGHT I WAS IN GREAT SHAPE BACK THEN!
CROSSFIT FO' LIFE SUCKA!!
FYI - Ouch.
Yeah I did the typical bodybuilding factory work routine - 3-4 sets of 10-12 reps, 2 body parts per training day, hitting the muscle from every angle using every exercise and machine in the gym ha!
BUT despite the programs shortcomings, I always trained hard and very consistent in my approach.
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