Apa ini Crossfit?

Errrrrr, dunno how to explain it myself but....
According to the Crossfit official site,
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

For more details, go to Crossfit

Anyway, today is my strength training day for chest.
Quite happy with my performance today, hehehe

I did

Flat Bench Press: 85*4, 85*4, 85*4, 87.5*4
Incline Bench Press: 75*4, 75*4, 75*4, 77.5*4
Decline Bench Press: 85*6, 90*4, 90*3
Cable Crossover:
High Pulley: 60*8 (60 degrees), 60*8 (30 degrees)
Middle Pulley: 60*8, 60*8
Low Pulley: 60*8 (30 degrees), 60*8 (60 degrees)
Bodyweight Dip: 2 sets of 8

Added in some abs routine

Weighted Kneeling Crunch: 35*20, 37.5*15
Hanging Leg Raise: 12, 10
Twist: 20, 10

You believe lar she don't know what's crossfit.
She was the one who introduced it to me.

Welcome to Crossfit world, xy2610. I'm sure there will be a lot of cursing during ur workouts .

Wah, SydG is so "geng".

Thank you. I'd love to stick around Crossfit world for a long while.
Have u been doing it for long?
Hehehe, I don't curse much, btw.
I call for Mom and Dad's help silently most of the time,

Anyway, had a quickie 30 minutes workout targeting my legs

Squat (Parallel): 50*8, 80*5, 82.5*5, 85*5, 87.5*5 (first time attempting 87.5kg, LOL), 50*8
Leg Extension: 50*10, 55*8, 55*8
Lying Leg Curl: 30*8, 30*8, 30*8

Good to feel the pump on my leg, hehehe

She did it for a while, then she ran . Literally, she started running and running and running for marathons and what nots. Apparently it's her new love. Then leaves me to do Crossfits occasionally, myself.

Hey I still do KB workouts

Running = cheaper.

I enjoy running as well. But never run more than 10km. The best effort that I tried is slightly more than 9km in 50 minutes, heheehe. I guess that is slow.
Anyway, at least, you are not the only person who is doing Crossfit now.

Guess what?
Today, WOD is to run 15km. LOL.
I guess you'll love it.
I will try to tackle it on Friday and do "Helen" tomorrow.

Today's workout:
Barbell Row: 30*10, 60*5, 62.5*5, 62.5*5, 65*5, 65*5, 30*10 (cheat a bit as I only managed to only partial rep for the 5th rep most of the set)
Deadlift: 50*10, 85*5, 85*5, 85*5, 87.5*4, 87.5*5, 50*10 (My back was a bit rounded sometimes but still glad that I tried 87.5kg for the first time)
Pull Up: 8+4, 8+4, 6+6. (rest in between, was trying to do sets of 12, but not successful, can't even go for 10, )
Weighted Chair Sit Up: 0*12, 5*8+6, 5*8 (not sure if I was in correct form, will do more research on this one before I try it again)

Yay, back to Crossfit tomorrow.

Crossfit is the BOMB!!! No rest high intensity keep on moving baby!

Crossfit for life lol

This post has been edited by kikikilly: Jul 31 2008, 05:22 PM

Yes, it is very intense.
Always drench my shirt in sweat, hehehe.
I must have a little rest somewhere in between. Not strong enough to complete WOD without rest,
Anyway, I did 'Helen' routine today.

It is supposed to be 3 Rounds of 400 metre run, 21 Dumbbell Swing (55lbs) and 12 Pull Ups.
But I changed the routine a little bit

Run: 3 minutes of run, aiming to complete at least 600m.
Dumbbell Swing: 12.5*21, 15*21, 17.5*21
Chin Up: 10+2, 8+4, 8+4 (thought I could complete sets of 12 without stopping but fail to do so again)

Time to complete is between 15 to 16 minutes.

Added a bit abs routine after that.
Assisted Crunch: 25, 20
Reverse Crunch: 20, 20

Not sure if I can run 15km tomorrow, hehehe.
Will try my best.

15K ! cool pretty tough*I like*now thats what i call a workout ..I have not started yet on crossfit , want to pass the NAVY seal physical exam first
Here it is if youd like to have a go ..

start with a swim
500meters (under 9mins)

rest 10 mins

80 push ups (under 2mins)
80 sit ups (under 2 mins)
15 pull ups (no time limit)

rest for 10 mins

run 1.5miles (under 10mins)

and congrats you are physically qualified for SEAL training!

This post has been edited by kikikilly: Aug 1 2008, 07:13 AM

80 push ups (under 2mins)
80 sit ups (under 2 mins)
15 pull ups (no time limit)

This is easy.

The running and the swimming part, NOT so easy.....

YEp thats the thing must be good at all...some people good at running and swimming but not good at push ups or pull ups and vice versa..

Oh yeah xy2610 do you workout with a group ?? when you do crossfit?

This post has been edited by kikikilly: Aug 1 2008, 01:55 PM

I fail right at the start ,LOL
I can't swim.

80 push ups under 2 minutes (Maybe)
80 sit ups under 2 minutes (Probably)
15 pull up with no time limit (Definitely)

run 1.5 miles under 10 minutes (Doable But Not Now)

I train by myself,
That's why I can add some of my own routine after the crossfit workout or adjust the crossfit workout to my level of fitness. Hehehe.
Anyway, I'm so proud of myself that I made the 15km run even though I stop 3 times (at 4.2km, 11.0km, 11.4km) for less than 1 minutes each during the run.
It takes me 83 minutes and 32 seconds to complete the whole 15 km (not including the 3 minutes rest)
I almost cry during the last 2 km, LOL, it was so painful.
Respect to all marathon runner.

Tomorrow 120 pull ups and 120 dips. *gulp*

pretty tough

This post has been edited by kikikilly: Aug 2 2008, 06:59 PM

LOL, it's very tough indeed.
Ok, I hurt my knee somehow, hehehe.

Glad today not much works involved lower body.
Only managed to do 100 pull up and 100 dips with 10 sets of 10 each exercise.
Dips are ok, but the pull up is mostly swinging pull up or hanging shrug after the 3 sets of 10. LOL.

Tomorrow is the long awaited rest day for Moi.

oh Kipping pull ups(when you use a swinging motion).

Injuries are common when you push yourself that hard and if you happen to need to use your leg soon i recommend RICE.Heals anything in two daysif your lucky one day(annoying thing is you got to do it every 2 hours 7-8 times a day).


Heres a link with the RICE method(if you're not yet familiar)


http://sportsmedicine.about.com/cs/rehab/a/rice.htm

This post has been edited by kikikilly: Aug 3 2008, 01:04 PM

Got it, Kipping pull up.
I noticed that I swing more to my left hand side when pulling though.

Anyway, thanks for the advice.
At first, I thought you ask me to have more rice, LOL.
My knee is getting better now but the DOMS on my chest is getting more intense.
Like the sensation of DOMS, cannot stop poking my own chest,

Haha yeah i know what you mean .The feeling of muscles being broken only to get repaired and reinforced lol there is like videos of people kipping on youtube if you wish to compare or analyse

This post has been edited by kikikilly: Aug 3 2008, 11:48 PM

Consistent kipping are bloody hard to maintain. I still haven't learned how to press myself down properly yet.
You know what they say about the chest muscles for Crossfit? When it's muscular enough for you, stop.

Apart from strengthening the triceps (Which CGBP would be better), chest muscles have practically no purpose in life besides showing off. Eg: You're not supposed to push someone away when fighting, you're supposed to pull them and trip the feet.

Not the most useful bodypart for crossfit