NC4x4 CrossFit Club

I enjoy reading these posts. And I'd like to try the workout soon and post my times. And to post distances etc. when I ride my mountain bike. Is there any way this thread can have its own section? Maybe a Fitness section somewhere? I don't wanna lose it under chit chat
 
22:50 rx

I did about a year of CrossFit, but I haven't worked out consistently in 2-3 years. My health and fitness have gone to crap in the past year or two and I've been looking for a way to get back into better shape for awhile. Thanks for offering a little kick start to that goal.

Also have access to pull up equipment.
 
Will Carter said:
Let's see if we can get enough interest to play us a little game...

Quick background on myself: I co-own CrossFit584 in Burligton, NC. I'm Level 1 CrossFit certified (doesn't mean a whole lot, any monkey who wants to spend a grand and take a weekend class can be 'certified', more for insurance purposes...anyway...) and I'm halfway decent at most things CrossFit.

So, is anybody interested in doing some workouts?

If so I'll post something every few days and we can all report back with our times. The workouts I'll post will be from our programming here at the gym (programmed by my business partner, he's real good at crossfit). I'll try to make it things that we can do without a bunch of equipment but if you can rig yourself up a pull up bar (at least 2" higher than you can reach on your tip toes, 1.25" most popular men's diameter) and something you can jump up on and off of (24" is the usual standard) and some random heavy shit laying around of different weights I think we can have some fun.

If you want to start right now here's the first one:
5 rounds for time:
50' walking lunge with 45lbs overhead
21 burpees

TIMES:
Will 12:18
Zubz 12:38
Stretch 12:36
Bigwoody 13:00
Surferwagoneer 20:08 (3 rounds)
K5-1402 14:00-ish (25lb barbells at side, air squats instead of burpees)

Find something that weighs 40-50lbs (small variance in weight won't affect your time that much) and hold it over, not on, your head while lunging (propane tank, wheel, tire, battery, a couple axle shafts taped together come to mind for weight). If the weight drops you stop lunging. If you can't mark out or don't have 50' then just do 16 lunges (that was about my average for 50' today, 5'10").
Walking lunge:


A burpee is this:
Minimums for a burpee to count are chest on the ground to standing up straight with a jump/clap (at the same time) over your head. What you do in between is up to you. Yes it's fine to step down into push-up position and step up to stand, however it's not the most effecient. But when you're 80 reps in you do what you gotta do!

I did this today in 12:18. Times in the gym ranged from 9:59 to 25:00 or so.

Hit me up with questions or better yet get off the couch and go do it.
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So the idea is do this 5 times = one set ?
 
Those that might (if enough we'll play) have access to barbell and plates, where are we with weight on a deadlift, clean, snatch, split jerk, shoulder press?

Just trying to get a feel.

And no, no one cares what you did in college and high school. Needs to be within the past 2 months.

I'm sitting around a 360-ish deadlift, a 225 clean and jerk, a 145 snatch (if the moons align correctly), and shoulder pressing about 145ish.
 
Will Carter said:
@shawn
@BIGWOODY
@farmboy
@Dylan W.
@GONOVRIT
@Mulishajoe

Let's see some times.

Who else? Everyone tag your friends.
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How'd I make it on a list with all these beefcakes?

Call out accepted. My wife is going to join in too. But we gotta wait till tomorrow. We figure doing it in the morning before work is better than right before bedtime. She's been on me to start living healthier for a while now. Maybe this will help motivate me. Planning on getting another dirt bike soon too, that's a good fun work out.

Will Carter said:
If someone else wants to come up with a workout I'll do yours and report back just the same.
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I've got yer challenge right here!

The Build a Bro-lite truck this winter challenge! Oh...snap, this was your idea too.o_O <drops mic.>

2015102895101028.jpg
 
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lilWill said:
Is this for a max? That will be tomorrow's workout if I can move after tonight's!
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I mean, I wouldn't try to max them all in one shot. Cause that ain't really a max. And if you're not doing this stuff on a regular basis then I'm definitely not saying try to do that.
 
BIGWOODY said:
does age change anything? I'm 45 bitches!
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I'm 41...pack a day smoker and absolutely ashamed of it. I seem to be in decent shape everywhere except lungs, cardio, and my gut.

I'm fully aware that I may not be able to breath half way (or sooner) into this work out. Wish I could reset my cardio to back in my hs football days.
 
Mulishajoe said:
Deadlift 275
Snatch 165
Shoulder press 195
Squat 385 (butt to calfs)
Clean 225
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No uwharrie for me.

I'm trying to picture the build of a man who can shoulder press (no dip drive, just a press) 195 and only deadlift 275. Haha. That supposed to be a 475? And ass to grass squating 385? You's a beast.

I'm only back squating 265 or so. But I can front squat the same. I never stepped foot in the gym until I was 29. I'm still playing catch up...
 
Will Carter said:
No uwharrie for me.

I'm trying to picture the build of a man who can shoulder press (no dip drive, just a press) 195 and only deadlift 275. Haha. That supposed to be a 475? And ass to grass squating 385? You's a beast.

I'm only back squating 265 or so. But I can front squat the same. I never stepped foot in the gym until I was 29. I'm still playing catch up...
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He's a big dude. I snatched him up and body slammed him one day...but he's still a big gnarly looking dude.
 
Alright. Let's do another.

Every minute on the minute for 15 minutes complete the following:
5 hand release push ups
10 sit ups
10 8" jump ups
The remaining time in the minute is your rest.

Hand release push-ups require you to lift your hands off the ground while your chest is down for a split second before the push. This keeps everyone honest. Lock the elbows out in a tight plank position to finish the rep. If you can't do them on your toes do them on your knees. Focus on keeping your elbows in tight to your side, your shoulders will appreciate you more.

Do sit ups however you want but you have to touch the ground with both hands above your head when you're down and touch the ground out passed your knees when you're up. Use your arms and legs for momentum if you want.

Jump up on something that's about 8" high or so. I did it on my front steps outside. Both feet jump at the same time. Both feet land at the same time. You jump back down or step down. If you're not comfortable with jumping just step up and step down.

The goal is to complete all 15 minutes. If you do 'bust' out of the minute then this turns into as many rounds as possible with your remaining time.

It's 10:15pm. I just did it in the driveway on my steps. Get it done and you can be in bed before 10:45 and sleep real good.
 
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