|
Post by Munster on Oct 14, 2006 14:08:44 GMT -5
Hey everyone, I'm new here, just registered last week and posted in the General forum. My wife and I are both CrossFit trainers (www.crossfit.com) here in the Houston TX area (www.crossfitchampions.com). If anyone is interested, we can start posting some great conditioning workouts that we use ourselves and with our clients. Respectfully, Matt
|
|
|
Post by Vince on Oct 18, 2006 0:28:54 GMT -5
It would be great for you to post some conditioning workouts and any other exercise/ diet tips you can share. Thanks.
|
|
|
Post by Munster on Oct 20, 2006 19:11:08 GMT -5
Here are the first 3 workouts we run all our athletes through to help a*sess their level of fitness.
1. 3-5 rounds for time: Run 200-400 meters, 5-10 Pull-ups (or 10-15 jumping Pull-ups), 10-15 Squats
2. 2-3 rounds: Row 300-500 meters, 10 Deadlifts, 10-15 Push Press
3. As many rounds you can in 10-15 min: 10 KettleBell/Dumbell Swings, 10 Thrusters or Wall Ball Shots, 10 Push-ups
Distances, weight used, number of reps, etc determined by trainer before workout.
They sound easy don't they? Try em and let me know what you think.
Matt
|
|
|
Post by DiamondMMA on Oct 24, 2006 23:35:46 GMT -5
Hey Matt!! Firstly, I'd like to say its good to have you on here. I think I can speak for everybody when I say I appreciate your input on potential workouts.
I have a couple questions about the workouts that you posted. If you could answer them, I'd appreciate it.
In your first workout, for example:
Run 200-400 meters, 5-10 Pull-ups (or 10-15 jumping Pull-ups), 10-15 Squats
You say to perform 2-3 time sets. How much rest should you take in between sets, and what is a standard time for people to run these in??
Secondly, do you evaluate people using only ONE workout, or do you put them through ALL of them? Also, do you have alternatives to exercises such as rowing 300-500 meters?
I'll personally try what I can and let you know what I think of them. Thanks again!
|
|
|
Post by Munster on Oct 25, 2006 0:32:29 GMT -5
Hey Matt!! Firstly, I'd like to say its good to have you on here. I think I can speak for everybody when I say I appreciate your input on potential workouts. Thanks for the welcome. The traffic is low but seems to be very high quality people. No problem. You perform the above for 2-3 rounds (we have most people do 3) for a total time. While I keep track of how fast/slow the athlete completes each round, to see how they slow, I mainly track the total time. I'm looking for increasing the capacity of total output in a given or reduced time. As far as rest, the athlete just rests wherever and whenever they need to during the entire 3 rounds, not necessarily a certain amount between rounds. For some, the running gases the crap out of them and they need a lot of rest before they can begin the pullups and squats. For others, the running is easy and they don't gas until they are doing the pullups and squats. Standard time? Totally depends on how conditioned or deconditioned they are. 3 of our really good but now awesome athletes are doing 3 rounds of 400 meter run, 10 pullups and 15 squats in around 12-14 minutes. We evaluate new athletes with all of the workouts. Each one uses different components [metabolic conditioning (running, rowing, etc), gymnastics (pullups, squats, pushups, etc), weightlifting (deadlifts, push press, thrusters, etc)] and shows us different things. A simple sub for rowing is running. Instead of 500 meters rowing, 500-600 meters running will suffice. The best sub however is Sumo-deadlift-high-pulls. 45 lb for men and 30 lb for women. Take a sumo deadlift stance and grip on a bar and take the bar from shin to chin. 500 meters = 50 sdhp, 2000 meters = 200 sdhp. Have a look at our website also, www.crossfitchampions.com/blog. We post daily workouts, with rest days thrown in about every 3 days. Some really good workouts on there. Again, thanks for the welcome!
|
|
migo
50+ Posts Member
Posts: 60
|
Post by migo on Oct 25, 2006 4:45:24 GMT -5
Yeah, traffic is low. I agree with DiamondMMA, it's cool that you're posting here.
|
|
|
Post by Munster on Oct 25, 2006 14:43:55 GMT -5
Thanks migo.
Ya'll please don't misunderstand me about the low traffic here. I think that's a good thing. Frequenting most ma boards gets tiring with all the kids and know-it-alls and arguments that accompany large traffic.
It seems here that everyone is genuine and really interested in sharing and learning.
|
|