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Hello, I've created a small site that generates a Tabata (intervals for 4 minutes) workout (based on the equipment you've selected), and then allows you to execute it with a synchronized timer (+ videos of the different exercises).Perfect for home workout with limited equipment. Check it out:http://tabatagenerator.net/

Hello, I've created a small site that generates a Tabata (intervals for 4 minutes) workout (based on the equipment you've selected), and then allows you to execute it with a synchronized timer (+ videos of the different exercises).Perfect for home workout with limited equipment. Check it out:http://tabatagenerator.net/

April is here ladies and gents, and I didn’t even take a break so I’m late to the proverbial party, but not the actual party. Like seriously, this is me vs the party right now There will be copious amounts of gifs and memes this challenge, because I have an unhealthy habit of finding a meme to answer everything. Always. I’m only gonna apologize once, and that was it. Right there. Just now. I was also gonna do measurements today - but shark week showed up and bloated me up like a whale and I’m not eeeeeven gonna do that kind of damage to my self-esteem by taking measurements like that. Or worse, give myself an over-inflated sense of success when I measure later and its skewed like I puked up Veronica Mars. ANYWAY. Onward! Quest One: Eat This, Not That [No, not the books y’all] I don’t have the aversion to healthy food that the poor cat above does.. But I do have an aversion to eating the same thing every day. I hate it. It bores me, and it makes trying to prep meals in advance no bueno. Like super no bueno. I prepped a weeks worth of breakfast burritos and lunches this past Sunday and I’m so OVER the chicken and veggies I made. Just.. no. Burritos I’m still holding strong to though, I think because they warmed up way better than the chicken ever did. Nevertheless, I’m still going to try and prep my food ahead of time. I think instead of batch cooking, I might try to include lunch prep into dinner prep. I can still pre-make two or three lunches as ‘back ups’ but at least this way its more variety. Breakfasts I’m fine with, though I’ll probably do less kale this time. I hate it when I find a rogue stem in there. Blech. Quest Two: Make My Miles Matter Spoiler Alert: That’s a pretty accurate depiction of me running. This is a continuation of my last quest where I’m slowly rangering my way through the states and down to my eventual goal of the Grand Cayman. Still super stoked. Still making it count. But I felt like by the end I was earning way too many miles for what felt like not enough effort. SO to combat that (I started feeling like a slacker) I’ve decided to amp up the workout schedule to really earn my distance. Instead of 20 miles per completed workout, I’m only earning 10. I’m also changing it up from my Stronglifts program Monday/Friday and trainer on Wednesday to include 15 minutes of cardio at the end of each Stronglifts in addition to doing the WOD on my trainer’s website Monday/Thursday/Friday/Saturday (Tuesdays/Sundays are my rest days - due to other adult-y stuff I have to do). I still get credit for mileage on my Garmin, even though the bastardly device doesn’t log my cardio on the bike #HUFF Quest Three: The Purge Pt. 2 At the end of my last challenge, I commented that my mother-in-law was doing a purge on all my kiddo’s clothes. I thought that was a genius idea this time of year so I’m TOTALLY stealing it. Last weekend I did our clothes and her closet (she won’t even notice all the missing stuff tbh, except she can see her closet floor now). This couple weeks I plan on getting lots of my home improvement stuff done around the house - which coincidentally includes getting rid of ALL the things. Right now my goal is to complete the following: Remove the doors on my above the sink cabinets to paint and add hardware (getting a feel for the paint before I commit to re-doing my entire kitchen) Host two garage sales to clear out additional clutter Clear the front left quadrant of my garage so I have ample gym space again Repurpose the old swing set in the backyard into THIS Considering I’ve got a camping event I’m coordinating and it’s happening in the middle of May… I’ve got quite a bit on my plate but I know my brother and his girlfriend are more than willing to help me tackle the house stuff because it benefits them too Right now I just hope life goes like this And not this

Hey Crossfitters/Rangers/athletic multipotentialites - So the lifting forums have leaderboards for major lifts. Can we start a leaderboard for a "benchmark" WOD, like Fran? Instead of body weight, we could put the "weight performed," from Scaled to Rx'd+. I threw Fran up there just 'cause I know that several of you throw down with her semi-regularly, but any other suggestions would be welcome.

Hi All, Since not everyone is on the Leaderboard and some folks are scaling based on their own desires, I thought it would be cool to make our own leaderboard for this year's Open. At the end of each week, I'll post our results to this thread. Here's the link to the spreadsheet. Please add your results! [Reserved for 16.1 Results] [Reserved for 16.2 Results] ...

Does anyone here train CrossFit with a heart rate monitor? I believe that I have been training too hard at CrossFit (lingering fatigue, heightened soreness, moodiness.) In my spare time, I've been reading a lot about lactic acid production (in regards to ATP production by cells during aerobic versus anaerobic exercise) and am really starting to grasp why aerobic is better (in general) than anaerobic work. This morning, I wore a HR monitor to see how things went and I think it gave me a clear indication that I'm spending far too much time on the anaerobic side of things in the longer WODS. For example, this morning's WOD was a 30 minute EMOM. Minute 1: 4 back squats @ 75% 1RM Minute 2: 8 Burpees Minute 3: 12 Ab Mat Situps. My aerobic threshold (after VO2 max testing) is about 157. I was at 170 by the end of the first set of back squats. I only recovered back below 157 four times in 30 minutes (for less than 30 seconds each occurrence) My max HR was 182. Obviously, I have no control over programming at my box. I basically have two choices on the days I show up for a WOD - the regular WOD and either the Endurance WOD. I also have no control over the coaches "pushing" me to go harder/faster. But, am I doing more harm than good by spending extended periods of time at these higher heart rates? Ultimately, I'm responsible for myself and my overall fitness. So, those of you that wear a HR monitor... Do you stop/break if you're above your aerobic threshold during a longer WOD? (I am primarily talking about longer WODs here, since I do understand the benefit of some anaerobic work -- but that those should be quicker WODS, like Fran, Grace, etc.)

Challenge Goal: Compete at the February 15th NAIGC Meet This challenge conveniently ends right after my first scheduled gymnastics meet. Perfect timing! I wish I could use a simpler challenge outline but gymnastics has a LOT of stuff going on and I really need to be prepared to tackle all aspects -- the cardio/sprint nature, the strength, the flexibility. I need frequency AND intensity of work. Much of this challenge is similar to last challenge, but I am really hard pressed on time to prepare and will be going at it much harder. 1. Head in the Game 2-3 gymnastics sessions a weekChoreograph beam + floor routinesBuy gripsAcquire new/old skills to meet the routine requirements where possible2. Pieces of the Puzzle Strength train 2-3x per weekGymnastics WOD 3x per weekRun 1-2 miles post-workout 2x per weekHIIT training (sprints or jumps) 2x per weekStretch 5-7x per weekOne arm handstand work 30 minutes per weekIt looks like a lot, but it just means tacking on extra activities when I am at either my regular gym or my gymnastics gym. A strength training session + sprints + cooldown run rather than just strength training or regular open gymnastics session with the inclusion of a WOD and one-arm handstand work. 3. We Wear Short Shorts Track macrosNo snacking after 9 PM (meals after 9 acceptable on weekends and weekdays with gymnastics)Alcohol only 1x a week (excepting TX and birthday)This challenge is 100% pass/fail. I will not be grading each goal section individually. If I compete on 2/15/14 and feel good about it, I pass. If I fail to prepare in time, I fail. I may compete anywhere between 1-4 events, but as long as I perform at the meet, this challenge will be a success. Side Goal: Wake up 10 minutes early each day. I've got a serious issue trying to squeeze out the last minute of sleep even if I don't really need it. I just don't want to get out of bed. This is silly and I should stop.

MAIN QUEST: Compete on my gym's recreational gymnastics team next competition season (January - April 2014) Even Rocky had a montage... Here's the facts: *Returned to gymnastics in July after a 12-year hiatus *Joined a recreational team *First meet is going to be February 15th at the LATEST. We've got a lot of work to do now, so we're gonna need a montage. Goals for this challenge: 1. Maintain status quo *Continue gymnastics 2-3x a week *Continue weight lifting 2-3x a week I've been pretty good about this and I'm just so excited about gymnastics that this goal should be a piece of cake, but I'll still include it for accountability. 2. Daily Rep Grind *Stretch every day *Basic conditioning circuit every day I'm not very good at this "every day" nonsense, but here we go. Let's see what we can do! 3. Conditioning *3 gymnastics WOD a week from http://www.drillsandskills.com/ *Good HIIT sessions at least once a week *Jump drills once a week I have really let my gymnastics conditioning fall by the wayside. Using DaS.com should help get me back on track. I've also got to work on my jumps as they are sad and sorry, as well as get into better cardiovascular shape for floor routine run throughs. 4. Watch Dat Food Girl you gotta get dat protein up. I'll be shooting for 100g of protein a day for now, while also watching my food intake in general. I've got to cut down on my snacking and shed some fluff for competition season. DISCLAIMER: I TALK ABOUT GYMNASTICS A LOT. LIKE A LOT A LOT. Be prepared!

In an effort to keep track of everything I am doing on my journey to the ab holy grail, I'll use this single log for all of my quests. No need to split it into different threads to search through in the future. Official Start Date - December 1, 2013 Weight - 143.6 lbs Measurements: Waist - 29 1/5" Bust - 34" Right arm - 10 1/4" (relaxed), 11" (flexed) Left arm - 10 1/4" (relaxed), 11" (flexed) Hips - 40 3/4" Right thigh - 21" Left thigh - 21" Belly (right below belly button) - 31 7/8" 1690 calories Protein - 35% / 145 g / 583 cal Carbs - 35% / 150 g / 600 cal Fats - 30 % / 56 g / 507 cal Measurements, and any macro updates will be logged in this initial post after each quest. Update pictures will also be included.

My goal is to be a Warrior, but I'm still reading and learning in that area. So I've been doing the Crossfit.com WOD. I'm really happy with today's workout. It was as many rounds in 20 minutes of 5 pull ups, 10 push ups, 15 squats. I got 6 in 15 minutes with some modifications. I'm 8 months post op left foot surgery; regular push-ups are brutal. I wasn't thinking & started out with too much weight for my squats, which cost me some time. I'm still doing assisted pull-ups, but I'm decreasing the amount weekly. I can almost do dips without assistance, woot! I'm surprised how quickly I've gotten addicted to Crossfit.

http://cfthrowdown.com/ Anyone in the area that wants to compete or watch some great strongman and crossfit. Come on out! Downtown Lakeland is pretty cool and September is not a bad time in Florida! Looks like there will be a crossfit comp and Strongman. Should be a great time...

So, I'm a pretty strong guy. My body has no problem mustering power for a big pull or push for a max effort, but get me in a workout and I crumble. I actually think my conditioning is getting worse, too. Today for example, I did a strength workout of 7x7 deadlifts at 375#, which is 75% of my 1RM. That smoked me. So, I had no gas left for the WOD: 25 rounds of 1 power clean, 3 front squats, 1 push jerk at 135#. The workout was capped at 20 minutes. I eeked out 15 rounds. Most of my gym's workouts are capped and I hit the cap most of the time. I'm a big guy so I modify most of the body weight movements, but should I do the same for the weight? I can do most workouts with the recommended weight. Would it be better to go lighter and build speed, or should I keep the heavier weight and keep plugging at the slower pace?

Hey I don't attend a Box of anything, but I have a teeny interest in crossfit, so I have an app with the WOD and sometimes I do them. But I have some questions! 1. Today's 130711 crossfit total, back squat shoulder press deadlift. Is this any weight? Max weight? What? And is this one that is AMRAP? 2. Tuesday 130709 Diane 21-15-9 225lbs deadlift, hand stand pushups. Post time... Does everyone do this? What if you can't do the weight listed? That's all at the moment, been too busy to do them lately but each day I realise I have too many questions, I did want to do today's though, but I don't know what weight to do, Thanks in advance,

Hey every one, I am an old athelete (36), well maybe not that old but my Ortho Doc says I have the body of a 50 year old . I am 6'6" and currently 210 and I was once an avid Basketball player and since my two torn ACLs i have hung up the high tops. At one point i ballooned to 245lbs and I was unhappy. I did P90X a few times and had good results: http://www.youtube.com/watch?v=T84nVLHe9RA. I then got back into Mudrunning and Softball and playing with my kids. I picked up Crossfit and really enjoyed lifting again. I also did Paleo farely strict for a year and it worked well. Then I ended up getting divorced much to my surprise (a year ago). I divorced my paleo chef and my attitude toward working out was challenged by malaise and time crunch from being a single dad. I finally decided to drop out of the gym and do it myself in my garage. I still play softball 2-3 days a week. I bought 400lbs bumber plate set, an oly bar, some rubber mats from Tractor Supply, kettlebells, wallballs, built my own plyo box, and put some rings in my garage ceiling to do toes to rings and pullups. Next on the list is a slam ball, homemade GHD, homemade squat racks, and possibly battle ropes. I decided to try again with Paleo and the garage gym has been very nice for my new single dad schedule. I hope this site can give me some ideas, support and challenges. Lee - Griz

Sea Wall Stairs Workout Pre-Workout Chow: 2 eggs, scrambled with 4 sliced cherry tomatoes and a pinch of parmesean cheese. Song of the Day: "One Foot" by Fun. WOD: 3x10 Stairs (down & up = 1) If stuff is jiggling, you're probably doing it right...? Tricep dips Split Squat Lunges After each set: 1/2 mile cool down brisk walk/jog when a car passes or when a gang of feral cats starts eyeing you. I REALLY loved this workout. It was challenging, but not in a "wishing for death" kind of way. My legs felt like jello by my last few stair runs, which made finishing it feel like a Rockyesque victory.