Running

[treelizard]

isnt crossfit just circuit training?

No.

.......

[blitz]

Kind of..... basically a super set workout with all the essential lifts and lots of body weight excersizes and running.
I probably won't be doing the snatch! That is scary lol.

[EmptyneSs]

isnt crossfit just circuit training?

[treelizard]

Nice!! Make sure to substitute their "fight gone bad" workouts and check out the "crosspit" section on their message boards for more specific BJJ-related drills you can work in. Also you may want to taper down the workouts about a week or so before the tournament--but I bet you knew that already.

[blitz]

I'm starting crossfit in a month or two to get ready for a bjj tournament, hopefully I'll be able to get top 3 since it's going to be white/blue/purple belts in the same division probably going to be tough!

[treelizard]

Today: an hour of martial arts (mostly just getting my punches straighter so my wrists won't hurt and so I can be stronger and more explosive) followed by the Crossfit warmup followed by a very scaled-down version of their workout of the day with substitutes: 3 rounds of 400m rowing followed by 20 lb dumbbell thrusters (total of 1200m rowing and 60 thrusters). Took 23 minutes.

Now here's another plug for crossfit:

In three months of doing crossfit, I've gotten my 5K run time (on a treadmill) from 39:56 to 28:00. I started out being able to do only 28 situps in a row and I can now do 38. I started being barely able to do a 10-second L-sit and now I can do 30 seconds. I started only being able to do 10 pushups and last PT test I had, I pumped out 24 in one minute. When I started doing pullups on the Gravitron I needed 65% of my bodyweight assist, and now I only need about 30-35% (I do 30% for as long as I can and then I switch to 35). My muscles are much more defined and even though I weigh around the same, I've lost fat in all the right places and my clothes fit me a lot better (as well as having to give away clothes that no longer fit and being able to keep clothes that do.) My flexibility has increased. My hips are more flexible and stronger from doing body weight squats and my martial arts ability is much more explosive. I started out deadlifting only 24 lbs and now I can deadlift 80 lbs. My back, arms, legs, etc. feel strong. My knees feel a little off, and I'd like to get them looked at, but my back and shoulder pain is pretty much gone. My stamina has also improved.

I just really really highly recommend Crossfit's daily (free) workouts of the day. You can go to brandxmartialarts.com for scaled down versions or scale the WODs yourself. They are available at www.crossfit.com. Also check out the FAQs and the "getting started" link.

[treelizard]

It's my rest day.

[Tom Yum]

I did a super-set type workout. Going all out excercise after excercise with little rest in between (no more than 5 deep breaths).

1.5 mile run 11:10.
100 jumping jacks.
25 dive bombers.
50 sit-ups.
100 lunges.
2 x 1:00 all-out rope skipping.

Yesterday's workout was similar, but half the excercises were upperbody calisthenics.

Tomorrow is a rest day.

The day after tomorrow: plyometrics !

[blitz]

Well I did a 40 minutes of BJJ rolling straight yesterday even though I usually don't list this, but it was very tiring :P

[treelizard]

Monday: worked on clean and jerks, 25 and 35 lb barbells. Need to work on squatting lower and not jumping as wide for perfect form, but my grip looks great and elbows parallel to floor. Practiced some snatches, too.

Tuesday: warmed up with situps and back squats, followed by three rounds of 1/4 mile runs, 25, 30 and 40# thrusters (15 reps per round) and pullups with assistance (using 40# assist for as long as I could followed by 50#) 15 reps per round. 21 minutes total, about 7 min. of which were running.

Wednesday: Crossfit warmup (Samson stretch, overhead squats with PVC pipe, situps, back extensions, pullups, dips). Deadlifts: 25, 25, 35, 40, 50, 60, 70, 80, 80. Could have gone higher but trying to ease into it and perfect my form first. L-sit: 30 seconds (!! my goal) then 17 seconds.

[treelizard]

Tell us how it went!

It was awesome! Ken at Crossfit Southwest (and Lincoln from Crossfit Sedona) are true class acts, and I continue to be highly impressed with how professional, supportive, encouraging and knowledgeable everyone I've met so far with Crossfit has been. Great environment to train in.

We worked on some warmups and then on the snatch and the clean and jerk, first with pvc pipe, then with just the bars and then with

I'm a particularly difficult student I think b/c I'm a slow learner (esp. on 4 hrs sleep) and can only do things right when I'm not thinking about them and nobody's watching but was getting the moves down by the end. So I'm stoked.

[Tom Yum]

Thanks! I'm going to the Olympic Weightlifting class at Crossfit Southwest tomorrow morning... Working on low weight good form, clean and jerk and the snatch. I'm all excited.

Well you can just do cardio and lower body work while waiting for your shoulder to heal can't you?

Tell us how it went!

[blitz]

Thanks! I'm going to the Olympic Weightlifting class at Crossfit Southwest tomorrow morning... Working on low weight good form, clean and jerk and the snatch. I'm all excited.

Well you can just do cardio and lower body work while waiting for your shoulder to heal can't you?

Oh well i'm doing 2.5-3 hours of bjj a day so I am doing my cardio and my lower body workout. My shoudler is healed but now my scheduele is all messed up again! I think i will start in 2days if i can wake up early.

[treelizard]

Nice job keep it up
I've been slacking , I hurt my shoulder and I stopped lifting for a week but i've been lazy supposed to go in an hour to start up again.

Thanks! I'm going to the Olympic Weightlifting class at Crossfit Southwest tomorrow morning... Working on low weight good form, clean and jerk and the snatch. I'm all excited.

Well you can just do cardio and lower body work while waiting for your shoulder to heal can't you?

[blitz]

Ran/walked 5K instead of running 10K. Late last night did five rounds of 20 pullups, 40 pushups, 60 squats. A little under an hour.

Nice job keep it up
I've been slacking , I hurt my shoulder and I stopped lifting for a week but i've been lazy supposed to go in an hour to start up again.