Tag Archives: Norcal Crossfit

01.24.14
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My recovery drinks

Lot of friends have always asked me about Protein shakes, and drinks that I use. To be honest, I have never ever used a Protein shake from the market. There is one that I bought recently, only after reading about the natural ingredients in it, and I seldom use it. Continue reading →

01.11.14
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Crossfitting for Half-Marathon

I ran 13.1 miles today, on the trails, with an elevation gain of 2190 fts. I had not run a single time past 6 weeks or more. Suffering from a calf muscle injury, I was only on bike, swimming, and cross-fitting (avoiding the run workouts). I spent time working on my glutes, core, squats and used to row more. Workouts dealing in squats are the best overall workout for your body. Continue reading →

11.28.13
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CrossFit Terms and Jargon

Its been just over a month that I joined my local Norcal Crossfit Box ‘gym’ (Crossfit Workout gym is called a Box). When I first walked inside, I saw mostly white boards, scribbled with various terms, and numbers that were hard to decipher.

Over a month, I did learn few terms and did google up few. Here is my work in progress list:

There are plenty of terms, and you can get a big list online, but these are very basic terms mostly used. Feel free to add more in the comments section.

  • WOD – Workout Of the Day  (the actual workout that is designed to crush you :))
  • AMRAP – As Many Reps As Possible (As Many Rounds As Possible) in given time.
  • RX’ed – As Prescribed, there is no change in the workout that can be done.
  • EMOM – Each Minute Over Minute. You do the round every minute.
  • Rep – Repetition.
  • PB – Personal Best
  • PR – Personal Record
  • Box – A Crossfit Gym

Exercises

Plenty of online resources, but I do refer this- Crossfit

11.26.13
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Indoor Bike Training: 2 mins ON – 1 min OFF

It was tough because of the flaky hamstrings. Started off with a 10 mins warmup spin.

Bike Workout in the morning:

  • 2 mins – High RPE, was trying to keep the Cadence above 90 rpm.
  • 1 min – Lower the RPM, around 85 rpm.
  • Do 10 reps

You can raise the bar by raising the Cadence range for 2 mins and 1 min. Cooled down with a 10 mins spin.

Strava: http://www.strava.com/activities/97198532

Later on in the evening: Crossfit

It was fun to get successful wall handstands. And pulled off the WOD which felt to be fairly OK. Warmup was a mix of back extension, 500m row, and couple of aerobic moves.

WOD – EMOM: 5 deadlifts (175lbs) + 5 bar muscle ups  – for 6 rounds

Could have gone heavier on the weights, as still had energy to do another round of WOD :). But then ended with a 1 mile run, felt a ~ 7:25 min/mile pace (no Garmin). And then successful wall handstands. Do not have a proof, so need to get a picture while trying again.