Ok, I've been through my 1st two crossfit workouts and I gotta tell you it's ridiculous. From what I can tell the idea is to get in the best total shape possible, by this I mean strongest, fasters, and most flexible. The workouts incorporate a lot of olympic lifts as well as some other things that are far more advanced than I am at this point. Here are my first two workouts and my thoughts on them. Oh, and I skipped my third workout as I had family in town yesterday and spent the night before sleeping on my floor...well I shouldn't say sleeping, cause I didn't do much of that.
Workout #1
3 Rounds of 21, 15, and 9 reps for time of:
Thrusters with 95 lbs on the barbell
To do these you clean the barbell up and then proceed to squat down to the top of a medicine ball, then on the way up you press the barbell over your head.
Pullups
This is the entire first workout. Of course you need at least a 10 minute warmup with cardio and then a cool down period. Coming in to this I felt like the workout was going to be cake cause this isn't much weight at all...but it worked me over good. I missed my second set of both and my third set of pull-ups badly. I think the biggest thing I am going to have to get used to is no rest in between sets. And I have to say I was more sore after this workout than I was the last time I was squatting 365 for reps of 8.
Workout #2
Today was farily simple...run a 10K for time.
I went to the fitness course here in the mountains and ran the hills until I reached 3.2 miles. It was tough, but not to bad. I think the difficulty will come when this workout rolls around again and I have to beat my time.
Workout #3 - missed workout
Find 1 rep max on Squat, Shoulder Press, and Deadlift
Do this just like you are competing in a powerlifting meet. Do a proper warmup and then do a weight you know you can do for at least 3 reps, but do it once. You get three tries on each exercise and you need to record your max lifts on each one.
Workout #4
21, 15, and 9 rep rounds for time of:
95 lb cleans
self-explanatory
L-pullups
these are pullups with your legs straight out in front of you.
95 lb thrusters
same as in first workout
handstand pushups (of if Malic were still here)
I haven't completed this yet, but I will let you all know how it goes today. BUt I gotta say I'm probably not going to be able to walk when it's finished. Happy Sunday and...tear it up guys.