Author Topic: What is Your Favorite Crossfit Routine?  (Read 5464 times)

Offline Mitch Powell

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What is Your Favorite Crossfit Routine?
« on: June 25, 2009, 02:41:28 PM »
My favorite routine changes all the time, but here is a very basic routine that I really like:

10 burpies
10 sit-ups
10 squat jumps

Go from the burpies to the sit-ups to the squat jumps and do that as many times as you can in 20 minutes.

What is your favorite crossfit routine?
Powell's MMA Academy (KSDI#549)
Grandmaster Mitch Powell (Emperado Method)
(707) 344-1655  coachmitchpowell@hotmail.com

Offline DKF1

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Re: What is Your Favorite Crossfit Routine?
« Reply #1 on: June 25, 2009, 02:53:13 PM »
Please forgive my ignorance, but what is a burpie?
David Fraga
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Williams Kajukenbo
Gaylord's Method

Offline Dennis Peterson

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Re: What is Your Favorite Crossfit Routine?
« Reply #2 on: June 25, 2009, 03:24:53 PM »
I am not claiming to be an expert, but here are a couple of examples:
Burpie Variation 1
1) Standing normal, squat down until your hands are on the floor.
2) Shoot your legs straight back into a push up position.
3) Execute a push up.
4) Bring feet back in to stand up to a normal position.

Burpie Variation 2
1) Standing normal, squat down until your hands are on the floor.
2) Shoot your legs straight back into a push up position.
3) Execute a push up.
4) Bring feet back in to stand up and then jump while clapping your hands over (behind) your head.

Burpie Variation 3
1) Standing normal, squat down until your hands are on the floor.
2) Shoot your legs straight back into a push up position.
3) Now spread your feet like doing a jumping jack.
4) Execute a push up.
5) Bring feet back together.
6) End with either variation 1 or 2.

You can do allot of variations: like doing a sprawl instead of squatting down, doing push up off a ball or uneven object, after the push up execute a wrestling sit out then stand, squat down placing your hands on a bag do a push up and execute knee strikes then stand up, etc., etc.

d
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Original Method Kajukenbo/MMA

Offline Britt

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Re: What is Your Favorite Crossfit Routine?
« Reply #3 on: June 25, 2009, 03:53:09 PM »
More on burpees: link to burpee video and Ross Enemait on burpees.  You can do them by shooting out into a pushup position and jumping back up (3 count burpees), or put a pushup in the middle (5 count burpees), or add more pushups, etc. They don't look like they'd be that hard a workout, but if you try doing 30 of them as fast as possible you'll be surprised how gassed you get.

I don't know if it's my very favorite, but one of my favorites is the first one GM Hackleman had us do: five  minutes of hill sprints, five minutes of tractor tire flips, and five minutes of farmer's carries with dumbells, no rest in between.  It was amazing how good a workout you can get from a fifteen minute workout, we were all pretty leveled.
Britt Lindsey
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Student of Prof. James E. Cox Abilene, TX

Offline DKF1

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Re: What is Your Favorite Crossfit Routine?
« Reply #4 on: June 25, 2009, 06:16:53 PM »
Thanks for clearing that up. I've seen this sort of exercise, just never heard the name burpie I guess.
David Fraga
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Williams Kajukenbo
Gaylord's Method

Offline Matt Powell

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Re: What is Your Favorite Crossfit Routine?
« Reply #5 on: June 26, 2009, 03:01:24 PM »
"FGB" or the fight gone bad workout is my favorite... from what I know it was created for BJ Penn.  I could be wrong thats just what Ive heard, but it's great and I'm always trashed after I finish the wod (workout of the day)
Powell's Mixed Martial Arts
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Tim Vargas

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Re: What is Your Favorite Crossfit Routine?
« Reply #6 on: June 27, 2009, 09:24:00 PM »
I love to see the various "crossfit" routines that people use, ALL of them being beneficial as far as I am concerned.

When I started Kaju. in 77' under Grandmaster Vargas, there were always "crossfit" style exercises to be done, and they would always be after class as the ending workout for the day.  We always we did knee-up's & V-up's, crunches, various kinds of push-ups (knuckle, finger, wrist, marine and regular/wide), squats, squat jumps and jump rope, just to name a few.  As I said, all of these would be done after our already heavy workout classes.  Now, how many did we do?  Usually we would each count out 10-20 of the above excercises, and there were many people in our classes.  Even if the class was small, it was not us who determined how many would be done, but Sifu would be the one to tell us when we were done.  If anyone yelled out that they could do more when asked by Sifu, then we ALL had to continue to do more.  When he would ask if we had enough, someone would usually say "Yes", then Sifu would have us do more, until when finally asked, NO-ONE would reply. Sifu would ALWAY be the one to tell us when we were done and if we had enough  ;D.   After saluting out, shaking hands, removing our belts, alot of us would hit the weights.  Killer workouts that I remember put me in the best shape of my life.

Just wanted to share the "crossfit" days at our dojo.

Tim
« Last Edit: June 27, 2009, 10:15:56 PM by Tim Vargas »

Offline sifuallan

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Re: What is Your Favorite Crossfit Routine?
« Reply #7 on: June 30, 2009, 05:00:43 PM »
FGB is my favorite as well!  Yes...it was made specifically for BJ Penn.  Once he completed the WOD he was asked what he thought of the workout and apparently his response was "It was like a Fight Gone Bad...Brah"!!!   ;D

The workout can be made for 3 rounds (non-title) or 5 rounds (championship).  This is the breakdown:


"Fight Gone Bad"
Max reps for 1 minute at each element
Concept 2 Rower (calories)
Wall Ball (m-20lbs/f-12lbs) 10'
Sumo Deadlift High Pull (m-75lbs/45lbs)
Box Jump 24"
Push-Press (m-75lbs/f-45lbs)
1 minute rest between each round
3 rounds

"Championship Fight Gone Bad"
5 rounds

This is definitely one workout that you will feel for a few days!  LOL

 
Sifu Allan Lagang
Lagangs Martial Arts
NorCal Headquarters of K.S.D.I. Affiliate
4th Degree Black Belt Grand Master Bautista - Professor Cheyenne Corpus
www.lagangsmartialarts.com

Offline CorderMMA

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Re: What is Your Favorite Crossfit Routine?
« Reply #8 on: July 05, 2009, 08:35:24 PM »
Another variation of a burpee is a thurpee:

Holding two 30# dumb bells:
drop down, kick legs out, do a push up, legs back in to a squat, stand up, raise arms up over head.
repeat total of 30 times.

Do three sets of these for best results  :D

This technique comes from the Pit and John Hackleman,

-Sifu Kelly Corder
under Professor George Lim
under Grandmaster Allen Abad
under Sijo Emperado
-Sigung Kelly Corder & Sr Sifu Jennifer Corder
Kajukenbo Arizona: Live Clean. Fight Dirty

sigung@kajuaz.com sifu@kajuaz.com

under Grandmaster George Lim < the late Grandmaster Allen Abad < Sijo Emperado
also under John Hackleman of the PIT MMA < Walter Godin

Offline Britt

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Re: What is Your Favorite Crossfit Routine?
« Reply #9 on: July 15, 2009, 02:13:57 PM »
Tried a new one last Saturday, and it was Brutal with a capital B.  I was still pretty sore two days later.  I got it from an old Men's Health magazine, it's called the "Spartan workout" because it was developed by trainer Mark Twight for the actors in the movie 300.  It's (coincidentally enough) a 300 rep workout; it doesn't look like a lot on paper but it's pretty tough.  It's one circuit of:

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
Pullups - 25 reps

Done for time with no rest between sets. 
Britt Lindsey
Black Belt I
Student of Prof. James E. Cox Abilene, TX

Offline sifuallan

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Re: What is Your Favorite Crossfit Routine?
« Reply #10 on: July 15, 2009, 05:00:23 PM »
That looks like a good WOD Sibak Britt!  I think I'll have my CrossFit folks do that!  =)
Sifu Allan Lagang
Lagangs Martial Arts
NorCal Headquarters of K.S.D.I. Affiliate
4th Degree Black Belt Grand Master Bautista - Professor Cheyenne Corpus
www.lagangsmartialarts.com

Offline Britt

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Re: What is Your Favorite Crossfit Routine?
« Reply #11 on: July 15, 2009, 05:37:16 PM »
Very cool, Sifu, glad you liked it.   ;D  Let me know how it goes.
Britt Lindsey
Black Belt I
Student of Prof. James E. Cox Abilene, TX