Monday, January 9, 2012

Crossfit Endurance Training Day #1

First my base - many crossfit workouts have a percentage of your 1 rep max effort in them, so what did I do? I found my max effort in the 4 major olympic lifts. This is how it looks - 

Bench - 120#
Deadlift - 205#
Back Squat - 145# (with good form, I got more with poor form) 
Standing press - 95# (I actually got 100 with poor form) 

So!! I'm only counting good form because I would like to make sure I am keeping exact form and build on that strength than get more weight with poor form, and build no poor form. It really bothers me when I see someone lifting heavy weight with poor form. It's like, that does you no good because you're going to get injured. And if were are in a lifting competition, they will judge you on your form, so that weight wouldn't count anyway. 

So - the WOD is - 

AMRAP 8 minutes - 
7 back squats 200/150
7 pull ups

First issue - My pull up bar is at the same spot as my back squat rack. That kind of sucks but I have to make do with what I have so to mimic the activity and get the proper substitution, I have to think - what are pull ups? Well, they're a pull activity and they have a cardiovascular component since they are kipping and it's an AMRAP. What's a good substitution? In this case, I'm going go Sumo Deadlift High Pulls with a 35 lb kettle bell. Really, I would typically do that with a heavier KB but I don't have one so this is what we're doing. I might also double the reps so it's 7 back squats (modified weight, probably 125) and 14 SMDH. 

Then the strength workout is back squats, so I'll work on that as well. 


  1. I am really impressed with your max weight. That is an awesome starting point!

    After being out for almost 2 weeks (first strained my neck - poor form see your point above! and then got a cold), I did CF again this morning and it's amazing how much I lost. I almost hurled during the Metcon (AMRAP 15: 10 back squats 65, 10 pushups, 10 GHD situps).

    I am having serious garage gym envy, but I also know that I already have enough equipment at home and because I need access to a pool, won't be able to drop my globo gym membership anyways.

  2. I used to HATE GHDs!!! I dont have a GHD machine so that will also be modified :( - I think you'll be back quicker than you know!

    I have so much stuff to get, I'll be modifying a lot