Little help please. crossfit vs aerobics vs wieght training

[whey_protein]

I just created this account, so i am still getting used to it. =)

My question is: I see so much stuff about crossfit, and I like what I see, but I don't want to get to buff. I just want that separation in my hamstring between my glutes and quads.... you know so you can see that line down the side of my leg when I am wearing a short skirt.

Is crossfit a good approach, or should I stick with aerobics, or something else?

oh, and for those of you who don't know what crossfit is here is their site. http://www.crossfit.com/

[GymMouse45]

I know people who swear by crossfit. Mostly, they are people who were already superfit when they started. I have read that some exercise pros are concerned about crossfit because of the intensity of the program and people jumping into it without building up to it first. So, if you decide to do crossfit, be sure and start out slowly and don't feel like you have to do the whole program right away. Given your modest goals, you probably could do a much less intense program and still get the results you want. There are a lot of beginner programs on this site to try. Good luck!

[uday1583]

there are a lot of people who recommend strongly for crossfit. crossfit requires some build up to it before it is adopted, so i think you could try out your hand at aerobics first or may be crossfit itself but with low intensity keeping in mind your goal.

[bango skank]

Originally Posted by whey_protein

My question is: I see so much stuff about crossfit, and I like what I see, but I don't want to get to buff.

The other day I heard someone say something like: Saying you don't want to lift weights because it'll make you too buff is like saying you don't want to race down the street because you're afraid you'll win the 500m Olympic Gold Medal.

I promise you won't wake up some morning to find you've grown huge arms and a penis.

Crossfit is a multi-tiered fitness program. There is no law that says 'girls' need to use pink dumbbells or do easy exercises. Many women are afraid that if they put down the pink dumbbells and so much as touch a barbell that they will turn into hulking she-males. These same women might also assume that women train one way and men another. This is not true, men and women should ideally train in the same manner. Quite simply, without hormone therapy and anabolic drugs, no woman is ever going to develop the mass that a male does. She won't get massive, no, but she will get "shapely," and yes, she can get still get strong like a male does. In this regard Crossfit is ideal for the female trainee.

Another great source of information for female trainees can be found at stumptuous.com. In fact it would be a great source of info for men or women (since men and women should be training the same anyhow), but the target audience here is definitely females. The owner of the site actually recommends Crossfit too.

Here's a few links on women's weight training:

Should Females Train Differently Than Males? by Joe DeFranco

Training for the Female Athlete By Joe DeFranco

Lies in The Gym by Mistress Krista

Sex, Appearance, and Training by Mark Rippetoe

[V5RED]

http://www.ironaddicts.com/forums/sh...ad.php?t=17588
crossfit discussion by fairly advanced guys

[DreMalone]

What's your exercise program look like now? Are you mostly doing weights, walking, aerobics? I've tried Crossfit before, and I loved it. It keeps your body on the go, you do lose weight and tighten up, but it's more for functionality, in my opinion. It's not a bad thing, and the side benefit is you look and feel a hell of a lot better.

If you're looking for a challenge, give it a shot. Call your local Crossfit trainers and see if they have free intro classes.

[angla18]

This is the first that I have heard of crossfit but it seems pretty cool so I will definately be learning more. BTW. I lift 4-5 days per week and I would definately NOT consider myself to be too buff . Here are some pics from my 10 year HS reunion last a couple of months ago. I got a TON of compliments! I am the one in blue...

Originally Posted by whey_protein

I just created this account, so i am still getting used to it. =)

My question is: I see so much stuff about crossfit, and I like what I see, but I don't want to get to buff. I just want that separation in my hamstring between my glutes and quads.... you know so you can see that line down the side of my leg when I am wearing a short skirt.

Is crossfit a good approach, or should I stick with aerobics, or something else?

oh, and for those of you who don't know what crossfit is here is their site. http://www.crossfit.com/

[IronAbrams]

Originally Posted by V5RED

http://www.ironaddicts.com/forums/sh...ad.php?t=17588
crossfit discussion by fairly advanced guys

Considering that the OP is not an elite level power athlete, I don't think it's a very relevant link to the discussion.

[whey_protein]

Originally Posted by GymMouse45

I know people who swear by crossfit. Mostly, they are people who were already superfit when they started. I have read that some exercise pros are concerned about crossfit because of the intensity of the program and people jumping into it without building up to it first. So, if you decide to do crossfit, be sure and start out slowly and don't feel like you have to do the whole program right away. Given your modest goals, you probably could do a much less intense program and still get the results you want. There are a lot of beginner programs on this site to try. Good luck!

Yes, I have been doing it a little bit already and the intensity is high, but so far I have been feeling great after the workouts! Thanks for your input

[ACslatering]

Hey Whey Protein,

I used to live by cross fit a couple of years back. It is intense and I guarantee your fitness will increase faster than say musclular development. However, I must stress that it is better to start weight training coupled with some endurance cardio to better condition yourself for the intensity.

Start with a basic 3x week workout and try to either end a session with some cardio or do cardio on your days off. Slowly increase the intensity of your weightlifting by increasing the amount you lift and taking shorter breaks inbetween sets.

Another thing is training for different goals
strength - low repetition, heavier weights
power - moderate repetions, moderate weight, but faster repetitions, try to give a final push at the peak of your lift
endurance - lower weight, more reps

I suggest focussing on form for your exercises but really push or pull with speed near the toughest part of the lift. If its bench press - push faster near the top of the lift, and then make sure to slowly bring the weight down in a controlled fashion.

For endurance - i suggest taking shorter breaks between sets around the 30 second mark and try adding cardio.

The cardio I live by is called High Intensity Interval Training. It requires you to divide your cardio time into small intervals where you are pacing yourself (jog/walk/stride) for a certain amount of time then pushing yourself to go faster for the remaining amount of time in that minute.

A good example is jogging for 30-40 seconds, running for 20 seconds. As the number of intervals increase it will get harder.

This is a great way of reducing body fat - however it isn't easy. It will require a consistent amount of cardio to reach that level.

Now, why interval training? Why train for sprints? Research shows that it helps build endurance and pushes your body, intensity wise, so that there's greater fat loss potential.

Secondly it strengthens the heart and better equips the body to for pressing endurance exercises.

Most track sprinters and long distance runners will add interval training to their cardio routines.

Even recreation long distance runners prepare themselves quickly in this way:
For example: Here's the couch to 5k training program
http://www.coolrunning.com/engine/2/2_3/181.shtml

Other questions
Leg seperation
The seperation you speak of will come by proper leg training and reducing bodyfat to show that line.

Avoid getting bulky or too wide
This is usually the most common issue why many people may not want to lift heavy. However it is true that body will get wider with certain exercises.

I still suggest you lift what you feel is comfortably heavy, yet avoid certain exercises such as
*weighted pull ups
*pull overs
* heavy bench

Those exercises are usually known as widening lifts. Still do them by all means, but not as heavy.

Hope that helps you get closer to your goal

[broncbilly]

Just because a woman lifts heavy weights doesn't mean she will get huge muscles. Women just don't have the testosterone most men do, most of the women you see walking around that are as big as men are generally taking some sort of supplementation to raise there testosterone levels to that of a stud horse. Notice I said most, there are always the genetic freaks that can make everyone else look small in comparison. From the looks of your pictures you most definately don't need to worry about getting freakishly big from lifting heavy weights. My wife and I train together and she is by no means close to me in size, even though she lifts heavy for her size. Check her out- keenemv. Good training is'nt easy, if it was, everyone would look good.

[Aru]

I know its a day late, but I practice Le parkour and base most of knowledge off of www.americanparkour.com, who in turn are VERY pro crossfit to train for parkour.

Whey_protein, I dont know what you really mean by 'buff', but from crossfit training in general you dont tend to gain much mass, being that it is not convenient for your body to be heavier(similar in reasons for gymnastics), but do tend to burn fat suprisingly fast...at least in my case. I did used to powerlift so I did have a naturally higher BF% then your average weightlifter but was in good enough condition from my low weight to converge into parkour.

You said you are already trying it out, so all I can say further other than Good Luck, is take it easy. As with any fitness routine, make sure your form is PERFECT. Some of the routines are pretty rough (mainly to your joints-especially if in bad form) if you're not used to them, but nicely enough, everything can be scaled.

That being sad, your goal should be easy.

[bebeklein]

Some NFL cheerleaders do crossfit. http://sports.rightpundits.com/?p=462

I've done a couple of their workouts just to sample the program and I liked them. One of these days I'm gonna try it out for a couple of months.

[bango skank]

Originally Posted by bebeklein

Some NFL cheerleaders do crossfit. http://sports.rightpundits.com/?p=462

Holy Wow.

*cue a-ooga horn*

[castille]

Check out Turbulence Training, I find it is a good workout for fat loss. They have videos on You Tube.

[bretellis]

I'm a CrossFit certified coach and have just started a CrossFit affiliate. I've done a little bit of everything in fitness over the years and can honestly say that hands down this is the most "complete" approach to fitness I've ever participated in. If you enjoy the intensity I would encourage you to continue. I promise you won't get masculine by doing CrossFit, but your body composition will likely improve. My advice to you is if you live near an affiliate, go get some proper coaching...there really is no substitute for it. Also, you will likely be able to talk to other women who have been where you are. I hope this helps somewhat, and if I can answer any more questions for you, please don't hesitate to ask.

bret

[burningNun]

Originally Posted by V5RED

http://www.ironaddicts.com/forums/sh...ad.php?t=17588
crossfit discussion by fairly advanced guys

Well, that thread started with a... shall we say "special" quote from Charles Poliquin and ended up with some guy who seems to think Mark Rippetoe is responsible for CrossFit.


Very "advanced," if by "advanced" you mean spectacularly misinformed and borderline retarded.

[Nick1971]

Just to be clear, while Mark Rippetoe is an advocate of Crossfit as one method of getting in shape, it's more as an alternative to weight machines, because the activities done in Crossfit are funtional ones. Mark is first and foremost of freeweight strength training. Crossfit is primarily a functional means to an end to him. I think Poliquin was a little too harsh on Rip, but he's big boy so he can take it.

[tonester]

Here's the skinny on Crossfit including a few paragraphs regarding the "crossfit women".

http://www.t-nation.com/free_online_...about_crossfit

[brian2a]

Originally Posted by whey_protein

Is crossfit a good approach, or should I stick with aerobics, or something else?

I still think that aerobics and wieght training together will be your best bet.

[Brosekiah]

Originally Posted by brian2a

I still think that aerobics and wieght training together will be your best bet.

I bet this is from someone who has never tried crossfit and only read posts on these forums where some people were bashing crossfit. I would say if your goals are to be lean and in shape then crossfit is for you. It wont pack on lots of muscle. I did crossfit for about a year and decided I wanted to start lifting heavy so now I'm beginning powerlifting. But crossfit got me in the best shape I had been in since playing Highschool basketball.

There are a lot of women at the crossfit gym I went to and none of them were bulky or overly muscular. I recommend scaling the workouts as needed and enjoy!

[burningNun]

Originally Posted by Nick1971

Just to be clear, while Mark Rippetoe is an advocate of Crossfit as one method of getting in shape, it's more as an alternative to weight machines, because the activities done in Crossfit are funtional ones. Mark is first and foremost of freeweight strength training. Crossfit is primarily a functional means to an end to him. I think Poliquin was a little too harsh on Rip, but he's big boy so he can take it.

Poliquin didn't say anything about Rip in the interview I read.

I suppose it's OK for these guys to be scared of CrossFit taking their market share. I'd give them a hug if I could.

[Nick1971]

Originally Posted by burningNun

Poliquin didn't say anything about Rip in the interview I read. I suppose it's OK for these guys to be scared of CrossFit taking their market share. I'd give them a hug if I could.

It was in a recent article - not sure where, maybe on T-Nation. CP basically ripped on MR for his association with Crossfit. I think it's probably a misunderstanding on CP's part, but MR is basically a big advocate for strength training using free weights, focusing on compound lifts first, and treating isolations and some other exercises as accessory work. I personally wouldn't have imagined CP having problems with that type of routine, but oh well.

[coach Hale]

Circuit training is a hot topic in the fitness industry. Many fitness and internet gurus promote circuit training as the best all around fitness training method to maximize all around fitness with one workout. There are companies who have devoted all of their business efforts into spreading the gospel of circuit training. Needless to say, this information is incorrect and represents BS at it?s highest level. Circuit training is not a new concept. It?s origins date back to the early 1950s.

M Siff (2000 Supertraining) said the following regarding circuit
training:

?It should always be remembered that all forms of circuit training are largely suited to the average non-athlete or competitive athlete during the early preparatory phase of training. The constant progression in a circuit from one exercise to another without completeing all sets with one exercise to prescribed maximum number of repetitions before moving to the next exercise does not permit one to adequately develop the different types of sport specific strength. Even with interval circuit training on machines, it is not possible to train with the medium heavy, near maximal or explosive loading which is necessary to develop qualities such as muscle hypertrophy, speed-strength, strength-speed, static strength, flexibility-strength, explosive
strength, and acceleration strength. The length of the interval between successive sets of the same exercise depends on the number of stations in the circuit, so the larger the circuit, the less its ability to significantly develop any of the major sport-specific strength-related qualities.?

Additional information is offered concerning the matter in my book Knowledge and Nonsense.

Thanks,
Jamie Hale
www.maxcondition.com

[bretellis]

Originally Posted by coach Hale

Circuit training is a hot topic in the fitness industry. Many fitness and internet gurus promote circuit training as the best all around fitness training method to maximize all around fitness with one workout. There are companies who have devoted all of their business efforts into spreading the gospel of circuit training. Needless to say, this information is incorrect and represents BS at it?s highest level. Circuit training is not a new concept. It?s origins date back to the early 1950s.

M Siff (2000 Supertraining) said the following regarding circuit
training:

?It should always be remembered that all forms of circuit training are largely suited to the average non-athlete or competitive athlete during the early preparatory phase of training. The constant progression in a circuit from one exercise to another without completeing all sets with one exercise to prescribed maximum number of repetitions before moving to the next exercise does not permit one to adequately develop the different types of sport specific strength. Even with interval circuit training on machines, it is not possible to train with the medium heavy, near maximal or explosive loading which is necessary to develop qualities such as muscle hypertrophy, speed-strength, strength-speed, static strength, flexibility-strength, explosive
strength, and acceleration strength. The length of the interval between successive sets of the same exercise depends on the number of stations in the circuit, so the larger the circuit, the less its ability to significantly develop any of the major sport-specific strength-related qualities.?

Additional information is offered concerning the matter in my book Knowledge and Nonsense.

Thanks,
Jamie Hale
www.maxcondition.com

wait a second...are you calling CrossFit circuit training?

[Atavis]

Originally Posted by bretellis

wait a second...are you calling CrossFit circuit training?

It's a fairly apt description. Very good at general all around fitness but not so good at sport or application specific goals.

Base your activity on the goal. If you want to bodybuild, do that instead.

[bretellis]

Originally Posted by Atavis

It's a fairly apt description. Very good at general all around fitness but not so good at sport or application specific goals.

Base your activity on the goal. If you want to bodybuild, do that instead.

I really think you ought to familiarize yourself with CrossFit before you categorize it.

I think Coach Glassman says it best:

"We do what you do almost as well as you, you can't do our stuff at all, and we do what neither of us do better than you can".

[bango skank]

Originally Posted by About.com

Definition: Training technique that involves moving from one exercise to another, each exercise working a different muscle group until each muscle has been worked. It can include strength training stations, cardio stations or a mixture of the two. The purpose is to keep the heart rate elevated, although many experts feel that, with circuit training, you're actually getting the worst of both worlds since you're splitting your energies between cardio and strength. It can be a good workout but, like any training method, should be changed every 4-6 weeks to avoid boredom and plateaus.

Crossfit is not "circuit training" in the classical sense, but that said many of the WOD's are presented in a circuit... especially chipper workouts like the 'Filthy Fifty:'

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
Walking Lunge 50 steps
50 Knees to Elbows
50 Push Press - 45lb bar
50 Back Extensions
50 Wall Ball Shots - 20lb ball
50 Burpees
50 Double Unders

Many of the workouts do resemble circuit training, but the emphasis is totally different than say, the Weider Circuit routines, or the Curves Circuit routine. Whether these workouts are indeed "circuits" or not will largely come down to semantics and your individual definition of what circuit training means.

Never-the-less, many many of the workouts are pure strength, either 7x1 or 5x3 or 5x5 or 'The Crossfit Total.' These workouts have no metcon (aka cardio) emphasis.

So to pigeon-hole Crossfit as 'circuit training' is, imo, pretty narrow.

[canadian_cop]

I'm not going to go on with the rest of the threads....
but seeing your pics above I have to say you are looking really fit already.
If you haven't already, I'd recommend going to a local Crossfit gym, and watching some of the workouts in progress. They might seem intimidating at first...but once you are in it ... you'll do it ...then you'll love it.
Going in with some caution is a good suggestion but don't let all that scare you away.
I've been following CF for almost 2 yrs...and I have a few ladies joining me...not only are they feeling fit...they look it. Functional training is as productive as any other so it's up to you to gauge how hard you go.
But judging by the pics you already have a head start.