CrossFit Workouts

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Faster weight loss than any program. Immediate results.

Duration : 1 min 50 sec

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Winston tries to start a diet and fails.

Duration : 1 min 44 sec

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http://jerryhillfitness.com/blog/
Jerry Hill's CrossFit Oldtown
Alexandria, Virginia
Alexandria’s First CrossFit Program
The jerk and knees to elbow

Duration : 4 min 18 sec

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Hi, I’m 20 years old, 5’11, and 163lbs. I’m doing crossfit/free running core training and a minimum of 300-500 situps, crunches, leg lifts, every other or every 2 days. I take nitro tech & whey protein supplement and I run about 4 miles a couple times a week, drink tons of water, and try to stick to a relatively healthy diet. I try to eat complex carbs/meat/ veggies and stay away from sugars, bleached foods, and other crap. I can already start to see a formation of my ab muscles coming out after a couple of months, but I’d like to speed up the process…

What else can I do to help them get built faster? I want ones with deep valleys and ridges if possible… Thanks for any advice!

300 – 500 sit ups is a lot of sit ups try doing sit ups while holding a weight across your chest.
Try doing different abb exercises.
This website has lot’s of information about all exercises.

http://www.muscleandstrength.com/

http://jerryhillfitness.com/blog/
Jerry Hill's CrossFit Oldtown
Alexandria, Virginia
Alexandria’s First CrossFit Program

Duration : 6 min 4 sec

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I’m looking for a protein supplement blend (or a couple, like for before/after lifting, and another for general protein added to diet). I don’t want to mess with creatine; I’ve herd back and fourth information about it both ways with the most common information being all short term studies show no negative side effects, but long term effects are still sorta unknown. Actually, I really want to stay away from anything "weird", (things like decreasing estrogen, increasing testosterone, etc.) I’m not trying to pass judgment on any of these supplements, I just want something pretty natural (haha, even though its a supplement) for building muscle. Here’s some information about me if it helps: I’m 18 about 160 lbs, and have been lifting for about 4 years (I used to run waaay to much, and found out this was the main reason I was really slow gaining muscle). Anyway, I lift hard 5 times a week, run(more sprinting and short distance now, been reading up on some crossfit), eat pretty darn healthy (not as much meat as I should though), and practice Kenpo Karate at my local dojo. Oh yeah, I’m also a guy.

I’ve also heard some opinions about protein absorption, a carb intake ratio to protein, timing, etc. If anyone could provide a source of free information about this stuff (preferably a source that doesn’t involve using supplements such as creatine) or some real strait and simple products/advice (not just opinions, I’ve heard alot), I would be very grateful.

What up bro, yeah you are right sprinting is way more effective at fat loss than just plain boring cardio,

but on to the supplements

If you want something thats not creatine, theres a lot of choices. Just visit your GNC store, if you have one, if you dont find a store just like gnc, or just go on the GNC website.

If you go to the store, ask for something that has no creatine, trust me, they know.

The supplement that I use, and my friend who is pretty built, we use Isopure for lean but big mass.

All GNC’s have it, and let me recommend the Cookies N Creme flavor. Its quit expensive, but all supplements are.

for protein absorption, you would need an isolate, because those are 90% protein, and who doesnt want that? So defiantly Isopure.

Muscle Milk is ok, but I would not use it to get bigger because of the lack of protein and vitamins it has. Isopure fills you up right after the workout, has 50G protien (which is really good) and a lot of vitamins.

Anyways, if you want something more heavier like around 65, thats going to be tough to get skinny with it, because those supplements around that quantity have a lot of calories.

So just look around and read the nutrition facts. Ill also provide you with a link that will help you out.

http://www.youtube.com/watch?v=qMqPyzY2lCQ&eurl=http%3A%2F%2Fwww.youtube.com%2Fuser%2FMegajeark&feature=player_profilepage

I am 34 years old and quit smoking 7 months ago. I have always been petite and been able to eat whatever I want without any weight issues. Growing up I was a professional dancer but have not really done any physical exercise in the past 15 years.
5 months ago I put on 10lbs. For a 5" tall person that is A LOT and I no longer fit in any of my clothes. Determined to be healthy and not revert back to smoking I began doing Kettlebell and crossfit workouts 4-5 times a week and have drastically change my eating habits (I follow the Zone diet).
I continue to GAIN weight. I am up another 5 pounds and it is not muscle as my clothes do not fit any better. I am increasing my cardio to 4 times a week (Spin for 45Min’s) and keeping my calories to 1200 but have no results.
Any suggestions would be most helpful!
No , I do not snack a lot .

If you want to lose weight, quit drinking soda pop, even diet sodas. Start drinking water.
For breakfast, eat a bowl of Cheerios, Special K, or Shredded Wheat cereal with Skim Milk.
For Lunch, eat a turkey sandwich, using Light or Fat Free Mayo or Mustard.
For Dinner, eat some type of Lean Meat, A Vegetable, and some type of pasta salad.
Between meals, if you get hungry, drink a glass of water or eat some dry cereal. And that is for in the evening, while watching TV, eat some dry cereal.

This me and my buddy Drew going at a CrossFit workout that was 15-12-9-6 of 185# deadlift and 95# Push Jerk

Duration : 4 min 6 sec

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I am 6’3" 210 lbs, eating a 2200 cal/ day diet of lean meats and veggies and a lesser percentage of other stuff. I try to follow the crossfit nutrition guidelines, even though I don’t do crossfit at this time.

The workout:

Monday and Friday (alternating with the Wednesday schedule)

squats, pull ups, lunges, rev. grip pull ups, EZ curls

Wednesday: Bench Press, Military Press, dumbell bench, skull crushers, heavy bag work (3x 2 minute rounds)

Those are the weight days. On Tuesday and Thursday I do cardio:

1.5 hour bike ride in the mornings. Good trail with a lot of hills for about 1/3 of the ride.
19 minutes of interval sprints later in the day.
Bar pushups (you know those push up bars? Those things)
3x 50 crunches, 3x 50 leg lifts, 3x 50 back extensions
good mornings (for low back strength)
heavy bag with kicks (I do MMA so need the bag work) 3×2 minues of kicks.
I also teach karate and MMA, so I have a fairly active job. I rest both Saturday and Sunday because I’ve always found that I need the two days for recovery.
Brovodor: Thanks for the tips. I think you’re right and I was thinking of dropping the curls anyway. I’ll take that advice.

Sentfromheaven: anytime, baby. I’m always looking for new grappling partners.
Chris: I like the rope pull downs. I think I’ll lose the skull crushers (cause I have the bench and push ups and dumbbell bench already) and go for the rope. Have to get one of those attachments. Definitely going to add those dead lifts.

Looks alright to me except two things that stood out immediatly.

Get rid of the Curls, your already doing pull ups. Instead of curls, put in either a dumbell or barbell row. They are amazing for back development.

I recommend dumbell as it will work your biceps as well.

You dont have much lat or back work besides pullups, so add dumbell rows.

The other thing, lose the good mornings.

People will tell you they are bad for you back, and this is a lie, they are great for your back. HOWEVER–> if performed incorreclty they are terrible for you and are difficult to perform correctly especially with higher weights.

Deadlifts will serve you better for your lower back as well as over all strength than good mornings.

Start light and work your way up, watch some videos on deadlifting, just go to youtube, they are very much superior to most upper body exersises.