Crossfit questions

cgc · 03-30-2008, 07:15 PM

Question.
I've searched on "Crossfit" training trying to get some info from someone who has done this.

I haven't received any PMs, so I'm just going to ask here.

I'm changing the way I have been lifting to more of a "300" type routine, because I'm not so much worried about putting on a lot of size (don't want lose any either), but am more so looking to improve my strength, stamina and explosiveness.

I e-mailed a Crossfit Gym here in Atlanta and the trainer made it sound like something I needed to come in a couple of times for to really understand in order to apply it....which sounds like bull crap....but that's just me.

So, anyone use this type of traing....can you confirm that there is nothing "magical" that I need in order to start putting to some of these troutines to us.
Have you had good results using these types of routiens?

Thanks in advance for any info

sytennison · 03-30-2008, 09:47 PM

I was just looking into the CrossFit facility they have here in Houston. It looks like you sign up for a number of classes and each class runs you through a pre-planned workout monitored by instructors. It didn't look like there were any contracts or long-term obligations so it should be relatively pain-free to try out on a short-term basis. I'm just not into classes though. I like showing up at the gym when I want and doing what I want. When I was a member of 24-Hour Fitness, I went to maybe 3-4 classes in a year. I may try a week or two of CrossFit to see what it's like, but I can't see it becoming a regular thing for me.

Spiceygamble · 03-30-2008, 10:04 PM

One of the things that seems to be pivotal in the success of their method is the idea that the human ego will push you harder if your competing against other people. From what I've seen(Ex-Decatur girl here), it's basically just a series of circuit training exercises, raced with other members. You really don't need to pay extra for that as long as you can self motivate easily. I do a type of it at home, with no real fancy weights or gadgets.

One example of a program:
In 3 heats, sets of 10/15... (as fast as possible, with a 1 min break between heats)
pullups
squats
pushups
squats
situps
pullups
inclined pushups
situps

As you get better at the circuit, increase the sets to 15/20 or add weight.
Try it at home for a few days, adjusting it to your personal level of difficulty... see what you think. Personally, I like it better alone... but that's just me.

Glen Quagmire · 03-30-2008, 10:33 PM

I know you do BJJ or MMA, I do too. I have done crossfit in the past and still do it once in a great while on the odd Saturday. I do a crossfit type workout at my gym 3 days a week, crossfit mostly works endurance and explosiveness.
I /we do crossfit type workouts 3 days a week. You do them in pairs there is usually 4-6 of us . I guess most of it is crossfit, some stuff guys have taken from wrestling workouts ect. I hope this helps.

Basic work out
mile run
25 kettlebell swings - 2 hand
15 pull ups
25 squats w/ kettlebell
15 box jumps
50 push ups
3x through .... slow guy puts everything away.

Glen Quagmire · 03-30-2008, 10:36 PM

oh yah one more thing crossfit has there own names for things, I think they have an exercise guide on the web site. The Cross fit by me in L.A. uses rings quite a bit, don't know if all of them do though.

ironwill2008 · 03-31-2008, 08:14 AM

I'm kinda with sytennison on this; I also like to do my own thing. But I've spent a lot of time on Crossfit's website, and have learned quite a bit, and have gotten some great ideas to help keep my training fresh. If you can go to a couple sessions, give it a shot. I have a feeling that if I did, I'd really get my eyes opened to some stuff. Anything Mark Rippetoe has a hand in has got to be worthwhile.

**Arlecchino** · 03-31-2008, 08:32 AM

Nothing magical about it at all. Good overall conditioning program.

Some portions of the programs really focus on the overhead squat, which is a vastly underrated exercise, IMO.

cgc · 03-31-2008, 12:51 PM

I GREATLY appreciate all the in put.

My only fear is not keeping my strength...but from what I've seen on their web site that will not be the case - so we'll see, I guess
I'm also hoping to keep my body weight at about 200 (where I'm happy, right now) but drop some body fat.

Yeah, the overhead squat looks to be a main staple of their routines...so I am going to have to get used to that movement.

I'm just going to have to check my ego at the door and start everything light.

I guess I was just a little disapointed with the e-mail responce from one of the Crossfit trainers here in Atlanta....he made it seem like most gyms are not going to have the equipment....but I was trying to see on their web site what they were using that was so "exotic"....and other then the medicine balls....nothing looked out of the norm.

Anyways, I appreciate all the input and it looks like I'm going to pick up a crossfit routine circut and start rolling with that....

Thanks
Chris

indocanuck · 03-31-2008, 03:15 PM

Most CrossFit facilities will make you take a 4-hour "fundamentals" course. The cost for this varies from location to location but it can be up to $200. The purpose of the fundamentals course is to explain the crossfit philosophy. If you haven't done olympic lifts before they'll show you some of the basics.

There's a ton of crossfit resources available online though if you want to start doing your own thing, but you're probably better off doing the fundamentals course and then doing your own thing imo.

beachstoyboy · 04-11-2008, 09:32 PM

I was thinking about giving this a shot as well for a couple of months, as my training is stagnating a little. They have a workout of the day to follow, and nothing they use seems to be exotic. And if there is something you don't have, you can always find substitute recommendations on their web site.

Bando · 04-11-2008, 09:49 PM

There's a good article about this in the Muscle & Fitness I just got. As others have hinted at, it looks kind of like a circuit plan for someone trying to get into the Navy Seals. It was kind of hyped in the article, but a few of the sets looked downright treacherous.

The article inspired me to go for 100 pullups tomorrow. If they offer it around here I'll give it a try, hell I'm a BB'er training for a 5K - I'm already cross training.

Dave76 · 04-11-2008, 10:09 PM

Quote:

Originally Posted by ironwill2008

Anything Mark Rippetoe has a hand in has got to be worthwhile.

Oddly enough, Mark runs his gym differently than all the other CrossFit facilities. He doesn't have any classes. He posts the workout of the day on the board and all the crossfitters work out independently. He's there to help if you don't know how to do a particular exercise but you're basically on your own. From what I've seen, there's no reason to do CrossFit in a group setting except that it might push you a little harder.

Quote:

Originally Posted by cgc

My only fear is not keeping my strength...but from what I've seen on their web site that will not be the case -

You won't be as strong doing CrossFit as you would be if you were doing a strength program. It's a trade off. Your metabolic conditioning will be much better. Your strength will be good. It just won't be as good as if you stayed with a strength program. Here's Mark's comment on the subject:
http://strengthmill.net/forum/showthread.php?t=1238

eodguy · 04-11-2008, 10:42 PM

I've been doing crossfit exclusively for the past 5-6 months. I do not have a body building background at all nor do I have the genetics to be "buff". Look at my progress pics and decide for yourself if crossfit is worth while. I am deployed to Iraq and we have scrounged all of the equipment needed to do the WODs (Workout of the Day). IMO it's one of the best conditioning programs out there. Like you, I'm not into size, I just want functional strength and a healthy lifestyle. I also recommend the Zone or paleo diet in conjunction with crossfit.

eodguy · 04-11-2008, 11:04 PM

Quote:

Originally Posted by cgc

Yeah, the overhead squat looks to be a main staple of their routines...so I am going to have to get used to that movement.

The overhead squat (OHS) is stressed, but the exercise has been rare in the past few months that I have been doing crossfit. I agree with the post above about it being underrated, it is one of the hardest movements I have attempted and is total body, for sure.

...but the pull up, is by-far, more of a staple in the crossfit routine. I warn you up front, there will be heated debates over the "kipping" pull-up vs. the "strict" pull-up, if you start doing crossfit. There are millions of written words out there on the debate and you should be armed with some knowledge of both versions, before going into a public gym and doing crossfit.

Kiknskreem · 04-11-2008, 11:14 PM

www.crossfit.com

Get readin'. (and watching).

Bando · 04-11-2008, 11:15 PM

Quote:

Originally Posted by eodguy

nor do I have the genetics to be "buff".

I disagree, Dude, you are Rock Solid. Repped and thanks for serving. Those guns must have hoisted some iron before the crossfit..

sytennison · 04-12-2008, 08:06 AM

Quote:

Originally Posted by Dave76

Oddly enough, Mark runs his gym differently than all the other CrossFit facilities. He doesn't have any classes. He posts the workout of the day on the board and all the crossfitters work out independently. He's there to help if you don't know how to do a particular exercise but you're basically on your own. From what I've seen, there's no reason to do CrossFit in a group setting except that it might push you a little harder.

I like Mark's approach (too bad he's not in Houston). I wouldn't mind going to a gym that had all the equipment and someone to help out when I needed it, but I'd rather not do classes. If a group of folks want show up at the gym at the same time and do their workouts together that's fine, just don't force me to join the group.