Crossfit review/journal (with pics!)

by **Rilla** on Tue May 05, 2009 2:09 pm

The show starts in just a couple of hours and I'm pretty psyched.
Will review my experiences with CF from a strength trainers point of view. Though it looks very appealing to me (especially the mentality of the CFers where chalk is encouraged, as is screaming and basically going all out) I will not drink the Kool-Aid and be a cultist. From what I know about it so far, it seems like a very good once/twice a week supplement to strength training.
More findings tonight.

by **kp1512** on Tue May 05, 2009 2:11 pm

what show rillabitch?

by **Rilla** on Tue May 05, 2009 2:13 pm

kp1512 wrote:what show rillabitch?

My god you are dense.
The Crossfit show. Read the damn topic.

by **kp1512** on Tue May 05, 2009 2:14 pm

I cant help it if Im dense it comes naturally!

But what is Cross Fit?

by **Rilla** on Tue May 05, 2009 2:23 pm

kp1512 wrote:I cant help it if Im dense it comes naturally!

But what is Cross Fit?

Google.

by **Rilla** on Tue May 05, 2009 7:26 pm

Fun little intro today. Did circuits of primarily BW exercises, will post later when trainer puts it online.

Funny story, we did plank arm wrestles as part of the warmup and the trainer guy needed someone to help demonstrate. The silly git chose the wrong Rilla to fugg wit and got his ass handed to him in front of everybdy lol. He did redeem himself when we did partner squats though, threw all 92kg of me on his back and squatted like no tomorrow.

by **health4ni** on Tue May 05, 2009 8:04 pm

Rilla wrote:Funny story, we did plank arm wrestles as part of the warmup and the trainer guy needed someone to help demonstrate. The silly git chose the wrong Rilla to fugg wit and got his ass handed to him in front of everybdy lol.

Rilla wrote:He did redeem himself when we did partner squats though, threw all 92kg of me on his back and squatted like no tomorrow.

Nice one.

by **cleaver** on Tue May 05, 2009 8:07 pm

Rilla wrote:Fun little intro today. Did circuits of primarily BW exercises, will post later when trainer puts it online.

Funny story, we did plank arm wrestles as part of the warmup and the trainer guy needed someone to help demonstrate. The silly git chose the wrong Rilla to fugg wit and got his ass handed to him in front of everybdy lol. He did redeem himself when we did partner squats though, threw all 92kg of me on his back and squatted like no tomorrow.

The trainer will be out to fcuk you right up everytime now :lol:

You will be his bitch for sure :twisted:

by **Rilla** on Tue May 05, 2009 9:20 pm

cleaver wrote:
Rilla wrote:Fun little intro today. Did circuits of primarily BW exercises, will post later when trainer puts it online.

Funny story, we did plank arm wrestles as part of the warmup and the trainer guy needed someone to help demonstrate. The silly git chose the wrong Rilla to fugg wit and got his ass handed to him in front of everybdy lol. He did redeem himself when we did partner squats though, threw all 92kg of me on his back and squatted like no tomorrow.

The trainer will be out to fcuk you right up everytime now You will be his bitch for sure

I want nothing less. I've always strived to be the trainer/coaches love/hate guy. The one he hates because he's mouthy and obnoxious and the one he loves for his work ethic. In basketball as well as everything.

by **Rilla** on Tue May 05, 2009 9:32 pm

Today's WOD:

10 air squats
10 kettlebell swings (32kg, use 24kg for last round though)
10 V-sits
10 burpees
5 tire flips&jump through
10 pressups.

Max rounds in 20 mins. I got 6 rounds, without blasting myself too heavily.

by **Rilla** on Tue May 05, 2009 10:00 pm

Pics of a very concentrated Rillaman with a 32kg KB:

by **Alex** on Tue May 05, 2009 10:19 pm

You'd make a great Rugby player with that face

by **Rilla** on Tue May 05, 2009 10:21 pm

Alex wrote:You'd make a great Rugby player with that face

When I played hoops, I'd always buff my hair real short (like 1mm) before a game, leave a bit of a stubble or a full beard, then walk around with the craziest look on my face. People used to literally shy away from the lunatic. This also happens at my gym.

by **cleaver** on Tue May 05, 2009 10:26 pm

your legs are getting hoora skinny bitch.

by **Alex** on Tue May 05, 2009 10:27 pm

Expression looks similar to this fella:

by **Rilla** on Tue May 05, 2009 10:28 pm

That's a gameface for sure. I figure if they think you're a complete case, they're likely to give you a tad more space.

by **GymBunny** on Tue May 05, 2009 10:30 pm

I am loving the quad split there Rilla. And yeah I saw the expression and immediately thought rugby!

by **Rilla** on Tue May 05, 2009 10:32 pm

Thanks Lys.

by **kp1512** on Tue May 05, 2009 11:13 pm

Rillabitch

Did you take any stims before that? Thats one game face on speed!

by **Rilla** on Tue May 05, 2009 11:18 pm

kp1512 wrote:Rillabitch

Did you take any stims before that? Thats one game face on speed!

I had a bit, yea. A full strength Forza and a serving of Jacked.

Thinking Reloaded would be perfect for something like this, with the CM and BA and everything... Hmmm.

by **Rorschach** on Wed May 06, 2009 11:08 am

GymBunny wrote:And yeah I saw the expression and immediately thought rugby!

I was too busy crapping myself.

I'd love to give Crossfit a go, no-where around here does it though.

by **Rilla** on Tue May 12, 2009 7:52 pm

Crossfit was very fun today - we got to play with real weights. Started out with a warmup consisting of sled dragging (tire dragging to be exact), walking lunges, tire pounding (with forehammers), tire flipping and a bit of running. Finished off with a tug of war. Good fun.

Then onto a long explanation of clean technique, where I helped out a bit. I was in a three-man group with a guy who'd done oly lifting for a year some time ago. Skinny little face but with decent technique. So we were able to play with a bit more weight, only went up to 70kg though which seemed heavy for him.

On to the real workout:
Tabata on four different exercises, 8 minutes on each exercises, twenty seconds on, ten off, only the ten seconds rest between exercises. Aka 32 mins of tabata.
Exercises were:
Power cleans. (50kg)
Medicine ball throw up against wall. (5 or 7kg, not sure)
Burpees.
Kettlebell sumo DL to upright row. (32kg)

The goal was to count the reps on the last set of each exercise and add them up. Naturally I used the heaviest bar on cleans, the biggest medicine ball and the (only) 32kg KB - afterall I am the Rilla. Was quite convenient to be able to sumo DL->UR the KB using just one hand as well as bang out cleans using more or less my traps only.
Anyways, I got a total score of 32 - not sure how that compared to everybody else as we didn't have the whiteboard out today. I think I did pretty good though.
Been ill for quite some time and still felt a bit sluggish today. Popped 60mg eph and 1½ scoop of Jacked and went off!

Hoping we'll do alot more barbell stuff as my superior strength (at least compared to everybody else on the team) really comes into play - deadlifting would be good fun - the trainer sent out a mail where he jokingly said something about a 150kg deadlift - which is comfortably in the 5-rep zone for me.
Roll on the good times.
Don't think there'll be pictures today, though I hope he was sneaky with the cam.

by **kean.1** on Tue May 12, 2009 8:01 pm

Good stuffs. Looks great. Theres a crossfit gym 20min up the road from me, something i'd like to give a bash in the foreseable future

by **Rilla** on Tue May 12, 2009 8:05 pm

I think it's good fun and very good training for what it does.
I think everybody here could benefit from a weekly CF workout as GPP/cardio. You're not gonna get strong on CF, at leat not compared to lifting heavy shit, but you're gonna burn a ton of calories and increase your workout capacity.

by **kean.1** on Tue May 12, 2009 8:08 pm

I intended to try it about a year back however kept saying "i'll concentrate on building some muscle first" which turns out to be a hard task, so here i am one year down the line . . . . :lol:

Crossfit review/journal (with pics!)

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