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#1 drexler

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Posted 13 July 2011 - 05:57 PM

I'll be posting here my diet, the WOD (workout of the day), the time it took me to complete the WOD and a song for the day.
Alright, so to start this off I'll post the wikipedia description of crossfit. Posted below this is a video of the workout "Fran"

CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, and gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength,flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over short distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards.


Classes at affiliated gyms typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to twenty minutes. Affiliates create a new workout each day called the "Workout of the Day" or "WOD". Affiliates often use scoring and ranking systems to transform workouts into sport. Some affiliates offer additional classes which are not centered around a WOD, such as Olympic weightlifting classes. Free workouts and instructional videos are made available every day at the website blog for people without access to an affiliate.

CrossFit Inc. certifies CrossFit trainers and licenses the CrossFit name to gyms. Affiliates are free to develop their own programming, pricing, and instructional methods. Many CrossFit athletes and trainers see themselves as part of a contrarian, insurgent movement that questions conventional fitness wisdom. CrossFit is noteworthy for its use of a virtual community Internet model. The company says this de-centralized approach shares some common features with open source software projects and allows best practices
to emerge from a variety of approaches, a contention that is disputed by some subject matter experts, competitors, and even affiliates who have parted company with CrossFit. CrossFit adaptations include programs for children, pregnant women, seniors, football players, military special forces candidates, and endurance athletes including triathletes, runners, swimmers and rowers. CrossFit has been adopted by U.S. and Canadian high school physical education teachers, high school and college teams, and a major league baseball team.




Drexler's definition - Crossfit, get your ass kicked doing something you hate, yet you come back for more the next day.


Now, the avgerage time it takes to complete this workout is about 10 - 20 minutes depending on fitness level. 3:19 is a damn good time. The man in the video is a Navy Diver and a competitor in the "Crossfit Games."
Fran is 21-15-9 reps of 95 lb thrusters and pull ups done continuously and for time. This is one of the benchmark workouts for crossfit.


So basically Fran is broken up into this
21 Thrusters then 21 Pullups, finish that then onto
15 Thrusters and 15 pullups, then onto
9 thrusters and 9 pullups, done

http://www.youtube.com/watch?v=Y22-ffEiwUU

Edited by drexler, 13 July 2011 - 06:00 PM.


#2 drexler

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Posted 13 July 2011 - 06:08 PM

Today's WoD
1.6k run
1500meter row
1k Single bounce jump ropes.
Time - 23:43
Blister on both foot's arches. Yay.


Food
Breakfast -7 egg whites and a banana
Lunch - Turkey sandwhich with 15 almods

Snack - protein drink
Dinner - more egg whites.

Current weight 268lbs. Height 6ft 4inch.

Song

Edited by drexler, 13 July 2011 - 06:17 PM.


#3 drexler

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Posted 14 July 2011 - 10:18 AM

WoD 7/14/2011

(15 - 65lb front squats) )
(50m backwards jog) ) 5x
(50m forwards jog) )
(30 mountian climbers) )

Time for completion 18:44. Avg set time - 3:15.


Breakfast 5 - egg whites
2 whole eggs
1 cup of almonds
1 liter of water


Edited by drexler, 14 July 2011 - 10:19 AM.


#4 drexler

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Posted 15 July 2011 - 06:30 PM

Alright, today's workout was fun. It was a team workout, but I since today was a slow day, we set it up just for me.


The workout was a team workout, where you add 3 peoples body weights tougher and multiply by 50 and you get a large number. Then you do 3 lifts, 1 deadlift, 1 back squat, and 1 push press. That equals 1 round. You keep doing the rotation until you have lifted the number of your teams weight combined by 50.


So, my weight was 10,000lbs.

I was lifting 210lbish deadlifts, 100 shoulder press, and around 200lb back squat.

So this is how a round is setup.

1 dead, then 1 squat, then 1 push press. That equals 1 round.

So, to hit that magic 10,000lbs I needed to lift. I had to do 21 rounds. Guesssss what. I did it, completed in 30 minutes flat. Now... I'm not going to do anything this weekend :P



Edited by drexler, 15 July 2011 - 06:30 PM.


#5 drexler

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Posted 16 July 2011 - 09:13 AM

As of today, I now weigh 265lbs. Down 10lbs from when I started.

#6 devildog

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Posted 16 July 2011 - 12:05 PM

Nice work dude!
Setup: Azodin Zenith
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#7 drexler

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Posted 21 July 2011 - 12:52 PM

Totally forgot about this. I've only been able to go out once this week, groin injury sucks. Err, it's more then a groin injury, not going to talk about it on a public form until I've got full details about.

Tuesday workout. Heavy cardio

Time - 20ish minutes.
1000 meter row
200 meter run
50 Tsunami

600 meter row
400 meter run
50 Tsunami


400 Meter row
600 Meter run
50 Tsunami

Edited by drexler, 21 July 2011 - 10:16 PM.


#8 crispy6776

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Posted 22 July 2011 - 01:38 PM

woohoo go crossfit, I've been doing it for about 4 years. Best part is a lot of the time people will look at a WoD on paper and think oh that's not too hard... yeah try doing it for time!

#9 drexler

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Posted 22 July 2011 - 09:38 PM

woohoo go crossfit, I've been doing it for about 4 years. Best part is a lot of the time people will look at a WoD on paper and think oh that's not too hard... yeah try doing it for time!


I agree with you there. Last fridays workout I thought that same way. Man did it kick my ass.

Right now I'm on a semi-permanent vacation due to the issue with my groin. I'll make a full post about it soon when I've got more information from my doc.

#10 drexler

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Posted 02 August 2011 - 10:47 AM

I'm back in the saddle again.

Recovered from my groin issues and I'm now getting into the rhythm of working out again.

Todays workout

400m run
50 air squats
50 kettle bell swings at 35lbs

400m run
35 squats
35 kbs

400m run
25 squats
25 kbs

Time 15 minutes


Edited by drexler, 02 August 2011 - 10:47 AM.


#11 drexler

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Posted 03 August 2011 - 05:30 PM

So today's workout is making it fairly difficult for me to type on the keyboard as my fingers don't want to curl up very well.

800 meter farmers carry 35lbs per arm
100 calorie row
100 situps


All in 26:54


Edited by drexler, 03 August 2011 - 05:30 PM.


#12 drexler

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Posted 17 August 2011 - 09:30 PM

Haven't updated this in a bit

Today's workout

1 Minute do 5 shoulder presses at 60lbs then do 5 pullups. Take whatever time left at the end of those and use at rest. Done for twenty minutes

Ex. 1st minute
shoulder press - 10 seconds
pullups 10 seconds
40 second rest

at 2 minutes repeat until twenty minutes pass.


After that 20 minutes I sprint 100m 4 times.

Edited by drexler, 17 August 2011 - 09:30 PM.


#13 Tor

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Posted 18 August 2011 - 12:52 PM

What do you classify your self as? An athlete training for a specific sport or a person just trying to stay in shape

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#14 drexler

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Posted 18 August 2011 - 09:34 PM

What do you classify your self as? An athlete training for a specific sport or a person just trying to stay in shape


Neither, Crossfit isn't a sports specific workout program. While I'm trainning to be healthy. My goal is to become overall the most fit person I can be. A Jack of all trades, master of none.

#15 drexler

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Posted 20 August 2011 - 12:56 PM

Friday workout.


Rows in calories 10 20 30 40

wall balls ----------20 20 20 20

and I set a new PR on the 500m row
1:41

#16 drexler

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Posted 27 August 2011 - 03:25 PM

Fridays workout

sets of reps
21 15 9 5
push press @ 85lbs 21 ->15-> 9 ->5
box jumps at 20inch 21 ->15 ->9-> 5
farmers carry @ 55lbs per arm. 200m -> 150m -> 100m -> 50m

Edited by drexler, 27 August 2011 - 03:26 PM.


#17 drexler

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Posted 01 September 2011 - 09:28 PM

I'm very lazy when it comes to updating this.



30 Clean and jerk @ 85lbs
1000 meter row
30 Clean and jerk @ 65lbs

Time - 14:36

#18 drexler

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Posted 03 September 2011 - 03:58 PM

Workout

3 deadlifts @ 185lbs
5 Shoulder press @ 85lbs
7 back squats @ 185lbs

Sets 14

Time 22:32

#19 Pirate

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Posted 05 September 2011 - 12:31 AM

I got a question about Crossfit.
I just got a free month to do it, but I've never heard of it before. I'm not terribly out of shape, but I am definitely a little out of shape (probably more).

Is this one of those things that you need to already be in shape to do? If so, I have a friend that might be interested in it.

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#20 drexler

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Posted 05 September 2011 - 08:52 AM

I got a question about Crossfit.
I just got a free month to do it, but I've never heard of it before. I'm not terribly out of shape, but I am definitely a little out of shape (probably more).

Is this one of those things that you need to already be in shape to do? If so, I have a friend that might be interested in it.


Nope, all of the workouts are scaleable to the individuals fitness levels.




#21 Pirate

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Posted 08 September 2011 - 01:57 AM

Awesome. I'll be heading by there later today then. Thanks.

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#22 drexler

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Posted 13 September 2011 - 10:43 PM

Today's workout, I was literally exhausted by the end.


1 MILE farmers carry, 35lbs per arm
100 cal row
100 knees to chest.

time: 44:35

Edited by drexler, 13 September 2011 - 10:43 PM.


#23 drexler

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Posted 28 September 2011 - 10:46 PM

Today was a benchmark PT test for the Border Patrol hiring process not the actual one.

Test was

20 pushups - 1minute, then min rest
20 situps - 1 min then 5 minute rest for the run
1.5mile run - 15 minutes or fail

17 pushups
25 situps
1.5 run - 17:20

Edited by drexler, 28 September 2011 - 10:46 PM.


#24 Mr. Rogers

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Posted 02 October 2011 - 02:16 PM

Damn dude your doing great. You should get some before and after pics when your done.

#25 drexler

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Posted 02 October 2011 - 02:24 PM

Damn dude your doing great. You should get some before and after pics when your done.


Thanks, I still forget to regularly update this.

My current weight is 257, down from 270.

#26 Mr. Rogers

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Posted 02 October 2011 - 02:29 PM

Yeah, I stopped working out regularly after I pulled a muscle in my neck. And had to quite wrestling. But I want to get back into it. I was up to 210ish and I dropped too 190 just from loss of muscle. I still run but I very rarely do any upper body workouts. Ive always thought that crossfit is alittle to badass for me haha. My mom has a friend that does kettle ball training (I think thats what its called) and he is ripped to the gills. If I ever get back to the gym ill be sure to do a log somewhat like this or just a max update everyweek.

#27 drexler

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Posted 02 October 2011 - 02:33 PM

Kettlebells are one of those workouts where you've got to have the metal fortitude to keep going. Be careful, I've come close to smacking my nuts with a 50lb kettlebell doing swings before.

#28 Mr. Rogers

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Posted 02 October 2011 - 02:37 PM

Yeah, im not a spas. But im not to coordinated either. I don't think ill be doing that too soon.

#29 drexler

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Posted 04 October 2011 - 07:29 PM

WOD 5x

8 Power Snatches
4 snatch to squat
10 situps
200 m run

Time: 15:09

#30 drexler

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Posted 11 October 2011 - 07:35 PM

5 minute row = 67 Caloires
1/2 mile run = 3:36 minutes
5 x 5 push press round 115lb.

WOD
15 minutes of front squats @ 85lbs.

Each minute increases squats by 1

So
1min - 1 squat
2min - 2 squat
3min - 3 squat
etc

I only got 10 rounds done out of 15.

#31 drexler

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Posted 12 October 2011 - 05:11 PM

Today's WOD was the same as yesterday except it was push-presses except at like 65lbs.

1 min - 1 rep
2 min - 2 rep
3 min - 3 rep
4 min - 4 rep
ect till 15 minutes.

Today's weight - 254lb.


#32 drexler

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Posted 13 October 2011 - 08:18 PM

Row - 80 Cal in 5 minutes
Rest 5 min
Run 400m - 2:01
Rest 2 min
Run 400m - 1:59

WOD
50sumo deads
50 flutter kicks
200m run
40 sumo deads
40 flutter kicks
200m run
30 sumo deads
30 flutter kicks
200m run
20 sumo deads
20 flutter kicks
200m run
10 sumo deads
10 flutter kicks
200m run

Time - 17:59

Edited by drexler, 13 October 2011 - 08:19 PM.


#33 drexler

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Posted 14 October 2011 - 07:50 PM

Row - 80 Cal
WOD
250m row
10 Cleans @ 75lbs
10 20 inch box jumps

Done 5 times

Time 16:26

#34 drexler

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Posted 16 October 2011 - 10:40 AM

Sunday weigh in: 248lbs.

#35 Bravotv

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Posted 16 October 2011 - 11:28 PM

good job, im 5'' 9 and 220 lb and i lost about 20 lb's this summer. u tried to keep working out but ive lost the motivation and gave up, whats youre height, can you consider youreself fat? oh and you just motivated me to go do some weights, and one thing i can reccoment is to try to make a part of body specific work out (arms, core, legs) sp everyday ypu can focus on one body part and give it tome to rest inbetween

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#36 drexler

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Posted 17 October 2011 - 07:06 AM

I'm 6ft 4inch 248lbs. I consider myself overweight not fat. I dropped down from 265lbs in Sept to where I am now.

As for workout, I just do what my trainer recommends.

#37 drexler

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Posted 18 October 2011 - 05:40 PM

Did a retest for border patrol pt exam.


1.5 Mile - 13:26
29 pushups - 1 minute
27 situps - 1 minute

#38 drexler

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Posted 21 October 2011 - 07:13 PM

KBS @55lbs - 20
Jpullups - 25
KBS @ 55lbs - 35
Jpullups - 50
KBS @ 55lbs - 50
Jpullups - 65

#39 drexler

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Posted 01 November 2011 - 06:04 PM

2 rounds, team workout

200m OH squat @ 95lbs

150 Wallballs with 25lb medicine ball
200m Farmers carry with 60lbs each arm.

Time: 23:36


Pushups in 1 minute
25

#40 drexler

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Posted 02 November 2011 - 07:42 PM

Pushups - 1 min - 26
Strength - 3x15 shoulder press @ 75lbs

Wod
2k row to 1 mile run
time - 18:36

#41 drexler

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Posted 03 November 2011 - 06:11 PM

WOD
7 Rounds
35 doubleunder arm jump ropes
1 Clean and jerk

Last Clean and Jerk I hit 130lbs Posted Image

Edited by drexler, 08 November 2011 - 07:29 PM.


#42 drexler

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Posted 08 November 2011 - 07:25 PM

Current weight - 238lbs

Pre workout
500m row - 1:43, felt I could do better.
Pushups in 1 minute. For a NEW PERSONAL RECORD - 31 in 1 minute.
Situps in 1 minute - 26
5 minute box set ups for the stupid PT test, set to candance.
The original box is 14" tall, the one we used is 16". The total setups I needed was 150, I hit 123, off by 27. God that sucked!!!!!!!!!!!!!

Pre WOD prep.
OH Squats
kettlebell snatches

WOD of three rounds.

400m run
10 OH squats at 65lbs
15 KBS snatches at 45lbs.
Time - 17minutes and some change.

I cramped up soooooooo bad on the run. I don't know why, but it wasn't able to fully run round 2 or 3. Pissed my off to no end.

Starting prep to run a 5k race. Sun and Mon hard runs of 2 miles going all out. Wed and Fri 3 mile easy jog. Increase by a mile every two weeks.

Edited by drexler, 08 November 2011 - 07:28 PM.


#43 drexler

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Posted 10 November 2011 - 09:08 AM

Yesterday's WOD

Team Workout
Helen - 3 rounds
400m run
21 kettlebell swings at 55lbs
12 pullups

Then
Grace

30 clean and jerks at 105lbs.

#44 drexler

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Posted 17 November 2011 - 11:51 AM

As of today, I now weigh 265lbs. Down 10lbs from when I started.



It's so weird seeing this post. Went to the doc yesterday and she showed me my recorded weight. 273 last time I came in in July. I'm now down to 238, that's 30+ lbs in 4 months!

#45 Sasquatch

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Posted 17 November 2011 - 08:47 PM

Today was a benchmark PT test for the Border Patrol hiring process not the actual one.

Test was

20 pushups - 1minute, then min rest
20 situps - 1 min then 5 minute rest for the run
1.5mile run - 15 minutes or fail

17 pushups
25 situps
1.5 run - 17:20

Did a retest for border patrol pt exam.
1.5 Mile - 13:26
29 pushups - 1 minute
27 situps - 1 minute


As of today, I now weigh 265lbs. Down 10lbs from when I started.

It's so weird seeing this post. Went to the doc yesterday and she showed me my recorded weight. 273 last time I came in in July. I'm now down to 238, that's 30+ lbs in 4 months!


HUGE improvements, man. Keep working on it.

Makes me want to get back to my workout regimen. I injured my knee again, though, so doing my cardio will be tough. <_<

Some goals you can set for yourself:
Push Ups: 75 in 2 minutes
Sit Ups: 80 in 2 minutes
2 mile run: 13 minutes flat

If you can hit all of those within the same hour and a half, you will have maxed the Army PT test in the Male 22-26 age group, and will completely blow away your Border Patrol tests.

My personal on that same test is 57, 95, 16:10. See how far you can build up to it.

I will laugh as they overwhelm our enemies in a flurry of spotted banana hammocks.

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#46 drexler

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Posted 18 November 2011 - 10:56 AM

My goal for this summer is actually to be able to max the Army PT test. If border patrol doesn't hire me that's where I'm going at the end of the next year. Right now I'm waiting for my knee to heal up, been preventing my from doing squats.


Rangers lead the way.



Yesterdays WoD.

50 Power Snatches

Every time I drop the bar, 200m run or 10 burpees.

Time: 13:32

Edited by drexler, 18 November 2011 - 10:57 AM.


#47 drexler

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Posted 18 November 2011 - 06:59 PM

Pre WoD
10x10 pushups
1 mile fun run - 9 minutes
3x3 85lb power snatches.


Today's WOD

5 rounds

10 hang clean and jerks
10 knees to chest
20 sit ups
200m run


Time - 23:14

Edited by drexler, 18 November 2011 - 07:02 PM.


#48 Sasquatch

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Posted 22 November 2011 - 01:22 PM

My goal for this summer is actually to be able to max the Army PT test. If border patrol doesn't hire me that's where I'm going at the end of the next year. Right now I'm waiting for my knee to heal up, been preventing my from doing squats.

Rangers lead the way.


Dude, trust me, you don't want to join the Army. Even from when I joined only 4 years ago, it has changed so much, so badly, that I have seriously considered getting drugged up just to void my contract and get kicked out. The past year, most of the Army Times news paper has had some kind of article about "Corrupt leaders", "More soldier chapters", "Troop cuts", etc, etc.

Corrupt leadership is definitely an issue. I've seen lower enlisted get kicked out for shit like accidentally dropping a computer down some stairs and not being able to pay for it, meanwhile, a major runs over his laptop with a car, and doesn't even get asked to pay for it. They just tell him to avoid doing it again. Still have that laptop in my office. Can't even turn it in on warranty, because it isn't covered. Can't turn it in as unusable, because it's model type hasn't been listed on the phase out list yet.

And most of the NCO's these days use paperwork to cover their ass way too much, while not doing anything to help their soldiers. Heard stories of how one guy failed his PT test, his NCO told him to lose weight, put it on paper, and that was it. Next time the soldier failed PT test, the NCO had him chaptered saying that he told this guy to lose weight. Fucker didn't ever try to help the soldier learn how to lose weight, or take the soldier to the gym with him or give him a pre-test assessment or anything. Another story involved a soldier getting stuck more than 150 miles away over a weekend when his unit had a recall formation, meaning everyone had to come back ASAP. This guy couldn't make it, so rather than his NCO taking the heat for it, and giving the soldier corrective training, his NCO reported him AWOL, put it on paper, got the guy kicked out, and ruined what little chance he had of getting a job outside the military because he had "gone AWOL".

So yeah, if border patrol doesn't take you, do Marines or something. At least they seem to take care of their troops.

I will laugh as they overwhelm our enemies in a flurry of spotted banana hammocks.

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#49 drexler

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Posted 22 November 2011 - 01:48 PM

Hmm, I'm hearing similar story's from around the army. Fuck Posted Image Navy EOD here I come. Posted Image

#50 drexler

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Posted 29 November 2011 - 10:07 AM

I love my body. Cheated like a boss last week and lost 3lbs. Down to 235lb.




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