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does anyone here do crossfit?

Crossfit = awesome.

I'll expand on that in a bit when I'm not confined to my iPhone.
 
There's a crossfit cult center a few miles from my house. Those fuckers want $160 a month to be a member :worried:

Membership

A few of the WODs look pretty damn bad ass. I'm in such bad shape atm I would prolly die if I do any of them.
 
Alrighty. So as I said, I personally believe it's the best method Ive ever used. I dont go to an actual Crossfit gym as my gym has most of whats needed (I lack a rope for climbing and medicine balls, but I obviously have a bench, squat rack, kettle balls, etc). A lot of people go by the main page WOD but I tend to follow my own schedule and come up with a few of my own. I do this because I tend to incorporate sprints in 3 out of my 4 weekly workouts. Every once and a while I'll do a Fran, Angie, or Linda...but I figure as long as Im incorporating bench, squats, deads, cleans (power and/or hang), pullups, thrusters, etc Ill be fine coming up with my own workouts.

A few examples would be:

21 - 15 - 9 reps of:
225 deadlift
50 lb kettle ball swing
Run 400m between each round

or

5 rounds of as many reps as possible:
Bodyweight bench
Pullups
800m run between each round


So on and so forth. I basically like to make sure almost every workout has a metcon element to it as I want to make sure I keep my bodyfat low.

Ive been doing this for about a year now, and Ive put on about 8-10 pounds while keeping my bodyfat at around 7-8%. My strength has gone up more than it has in a while. Keep in mind this was after hitting a plateau and trying things like Madcow, HST, etc.

I also follow a paleo diet relatively strictly (I eat a good amount of sweet potatoes along with my fruits and veggies).
 
75th said:
Alrighty. So as I said, I personally believe it's the best method Ive ever used. I dont go to an actual Crossfit gym as my gym has most of whats needed (I lack a rope for climbing and medicine balls, but I obviously have a bench, squat rack, kettle balls, etc). A lot of people go by the main page WOD but I tend to follow my own schedule and come up with a few of my own. I do this because I tend to incorporate sprints in 3 out of my 4 weekly workouts. Every once and a while I'll do a Fran, Angie, or Linda...but I figure as long as Im incorporating bench, squats, deads, cleans (power and/or hang), pullups, thrusters, etc Ill be fine coming up with my own workouts.

A few examples would be:

21 - 15 - 9 reps of:
225 deadlift
50 lb kettle ball swing
Run 400m between each round

or

5 rounds of as many reps as possible:
Bodyweight bench
Pullups
800m run between each round


So on and so forth. I basically like to make sure almost every workout has a metcon element to it as I want to make sure I keep my bodyfat low.

Ive been doing this for about a year now, and Ive put on about 8-10 pounds while keeping my bodyfat at around 7-8%. My strength has gone up more than it has in a while. Keep in mind this was after hitting a plateau and trying things like Madcow, HST, etc.

I also follow a paleo diet relatively strictly (I eat a good amount of sweet potatoes along with my fruits and veggies).
Click to expand...
I never plateau< I just up the dose.
 
yeah I'm working on a mix myself. The main page WOD's sometimes irritate the shit out of me. Like I'm not doing some of those wallball bullshit. And my gym doesn't have a setup for heavy olympic lifs like snatching and cleaning. But some of the workouts, like fran...are just ridiculous. The amount of volume there is insane. Right now I'm trying to work up Barbara....but at 260 pullups are the limiting factor. I never thought doing air squats though would actually put muscle on my legs, but they have. But god I feel like shit for the first couple minutes after some of these workouts...lol. After 15-20 minutes though you feel really good.
 
Air squats = awesome. I had no idea until I started doing them too.
 
75th said:
Air squats = awesome. I had no idea until I started doing them too.
Click to expand...


have you seen some of the videos there? some of the clips of people doing air squats are cringy. They're just dropping down and bouncing off of their heels. i don't agree with some of the ballistic techniques they utilize there even if it is only body weight.
 
redsamurai said:
have you seen some of the videos there? some of the clips of people doing air squats are cringy. They're just dropping down and bouncing off of their heels. i don't agree with some of the ballistic techniques they utilize there even if it is only body weight.
Click to expand...

Ya Ive watched a bunch. I dont buy into some of that stuff (the kipling or whatever pullup method, for instance).
 
My only thing with Crossfit is that they allow weekend warriors and beginners to do it when they have no business doing those types of workouts. There are videos on youtube that make me want to call an ambulance for the poor people.

Someone who hits the gym regularly, has a good solid structure and knows how to lift and move their body properly, no problem. But when you throw a kettlebell at Wally Weekend and have him suddenly do 100 reps until he dies it's just not a good thing IMO.
 
ponyfitness said:
My only thing with Crossfit is that they allow weekend warriors and beginners to do it when they have no business doing those types of workouts. There are videos on youtube that make me want to call an ambulance for the poor people.

Someone who hits the gym regularly, has a good solid structure and knows how to lift and move their body properly, no problem. But when you throw a kettlebell at Wally Weekend and have him suddenly do 100 reps until he dies it's just not a good thing IMO.
Click to expand...

I had this very argument with my friend. He wants to follow those workouts "to the T". He's about 200 pounds and in good shape with "decent" strength. He actually looks stronger than he is. I think that might be creating a fantasy for him that he can attempt some of these workouts. Our CF coach is ridiculous, but he has the perfect build for these kinds of workouts. He's been to the regional finals and is nationally ranked by crossfit or something like that. My boy thinks he can follow in the same path but I'm trying to tell him that when they trained the cast of 300, they didn't train them by letting them go through the full workout...they trained individual excercises till they got the actors to a proximate threshold. What people don't know is that actors only attempted that full workout once, at the end of their training camp. My problem with crossfit is that they don't offer "ANY" sort of structured advice on how to ease into these workouts. Letting a noob attempt Fran is utterly insane, borderline criminally negligent if the noob is well over 200 pounds and not an experienced lifter cause he's going to be "attempting" the bench and deadlift at near maximal weights for something like 60 reps overall during the course of the workout. I've been lifting for 15 years and am pretty damn strong but even I said forget it when I did the calculations of the weight I'd have to be using if I did the workout to the "T". They have Simmons advising them so it would be nice if they went to him and asked his advice on structuring the percentages for different levels of lifters. You have alot of big boys like myself who have been lifting heavy weights for years and have some mass on them and you're expecting that they keep up with 150 pound guys.
 
also onebreath and ironwings will give you good feedback as they both have experience with crossfit.

i did a couple of sessions of a routine ironwings posted up. i almost died....both times. and it was a beginners routine i think.
 
redsamurai said:
I had this very argument with my friend. He wants to follow those workouts "to the T". He's about 200 pounds and in good shape with "decent" strength. He actually looks stronger than he is. I think that might be creating a fantasy for him that he can attempt some of these workouts. Our CF coach is ridiculous, but he has the perfect build for these kinds of workouts. He's been to the regional finals and is nationally ranked by crossfit or something like that. My boy thinks he can follow in the same path but I'm trying to tell him that when they trained the cast of 300, they didn't train them by letting them go through the full workout...they trained individual excercises till they got the actors to a proximate threshold. What people don't know is that actors only attempted that full workout once, at the end of their training camp. My problem with crossfit is that they don't offer "ANY" sort of structured advice on how to ease into these workouts. Letting a noob attempt Fran is utterly insane, borderline criminally negligent if the noob is well over 200 pounds and not an experienced lifter cause he's going to be "attempting" the bench and deadlift at near maximal weights for something like 60 reps overall during the course of the workout. I've been lifting for 15 years and am pretty damn strong but even I said forget it when I did the calculations of the weight I'd have to be using if I did the workout to the "T". They have Simmons advising them so it would be nice if they went to him and asked his advice on structuring the percentages for different levels of lifters. You have alot of big boys like myself who have been lifting heavy weights for years and have some mass on them and you're expecting that they keep up with 150 pound guys.
Click to expand...

Look into Brand X scaled workouts.
 
When I first joined crossfit a few months ago, we had to go through the "on ramp class" first. This is a class where for one month, is nothing but instruction, technique and a lite workout. Granted a month is not that long but it helped get the motions down. Even afterwards I was always told to go lite even though I thought I was ready to go heavy. So far I think its great. I play a lot of sports and this really has improved me. It may also depend on your trainer, mine stressed going lite until you learn the technique. Best workouts I ever had.
 
ponyfitness said:
My only thing with Crossfit is that they allow weekend warriors and beginners to do it when they have no business doing those types of workouts. There are videos on youtube that make me want to call an ambulance for the poor people.

Someone who hits the gym regularly, has a good solid structure and knows how to lift and move their body properly, no problem. But when you throw a kettlebell at Wally Weekend and have him suddenly do 100 reps until he dies it's just not a good thing IMO.
Click to expand...

I couldn't agree more. I think cross fit has its place but is for sure not for everyone. When it was getting big my chiro asked me have you heard of this crossfit I was like yeah I have heard of it. He was like what do you think of it. I was like from what I have seen a lot looks like injury waiting to happen. He was like yeah it has been good for business. LOL
 
and i've seen this in gyms recently, couple hardcore dudes i saw doing it looked fun.
be cool to train with 75th or redsam for a few sessions of this.
but i bet this turns into the MMA dork fighters i see i've been seeing in the gym a lot
these last few yrs.
 
EF Chicago meat up?

No Smurfy.
 
olololololollllolllololoo
 
bino said:
and i've seen this in gyms recently, couple hardcore dudes i saw doing it looked fun.
be cool to train with 75th or redsam for a few sessions of this.
but i bet this turns into the MMA dork fighters i see i've been seeing in the gym a lot
these last few yrs.
Click to expand...


You would probably smoke me right now bro...lol. I'm doing well with all the excercises except the pullups, muscleups, handstands etc. There's some things a 260 pound dude just ain't gonna do at the volume some of those WOD's are asking for. Just doing pullups at my weight is going at probably 90% of my max. Crossfit was not intended for guys much over 200 pounds. Look up Jason Khalipa, he's 5'9 but like 205.....he might be one of the most athletic men on the planet. The stuff he does and the speed at which he does it is "sick". The guy who runs some of the training sessions I go to is a regional crossfit guy and what he does sometimes blows my mind.....but Khalipa will do wkts in 6 minutes that take the guy I know like 18-20 minutes. Khalipa is just on another planet cardiovascularly.
 
bino said:
well i'm mixing in some crossfit principals with the pullups and high rep shit
Click to expand...


same here....a buddy of mine is like a crossfit troll. He "refuses" to do any wkts other than the WOD's. Like he won't even do another crossfit wkt even if it's on the list. If it ain't the WOD, he doesn't want to do it. THat's my problem with that site, it kind of breeds this obsession with having every wkt spoon fed into you like a drooling downsyndrome baby. lol
 
Morning cardio today - 15 kettlebell swings every minute on the minute for 20 minutes.
 
Morning cardio:
80 squats, 40 crunches, 20 pushups
60 squats, 30 crunches, 15 pushups
40 squats, 20 crunches, 10 pushups
20 squats, 10 crunches, 5 pushups
 
redsamurai said:
Doing that with 225 on the DL makes me comatose.
Click to expand...

I'm gonna try it with 135 and a 20" box...cuz that's all I got. I might have to make it 5 rounds of 15-20.
 
Dial_tone said:
I'm gonna try it with 135 and a 20" box...cuz that's all I got. I might have to make it 5 rounds of 15-20.
Click to expand...


Just practice the 21-15-9 with the 225 DL. It doesn't sound like it would that hard just doing it on it's own but it is. There's another variation that has handstand pushups inbetween the DL's. I'm just trying to get the 21-15-9 with those before I try this again. There's really not a good place to do box jumps in my current gym, I'd have to walk about 30 yds in between sets to go to the basketball court bleachers, so I don't do much with box squats unless I sign up at the crossfit gym for a few months. If you can train your met con to breeze somewhat easily through the deadlifts, than adding box jumps won't be that bad. I'm stunned at these little dude's who can rep 315 out like that and then go do 30' box jumps.
 
I don't have 225 at home. 35 & 53lb KBs plus a jump rope. I'm going to buy a pair of red 55's and 25's when they sell the used Games gear in a few weeks. I like those because they say "The Fittest on Earth"

c2886a4e891b11e2adbf22000aaa04d4_7.jpg
 
Dial_tone said:
I don't have 225 at home. 35 & 53lb KBs plus a jump rope.

c2886a4e891b11e2adbf22000aaa04d4_7.jpg
Click to expand...


oh that's what you meant by "that's all I got". My bad. Yeah bumper plates are obscenely expensive. 225 would probably run you at least 6 or 700 wouldn't it? You can't do this at your gym though?
 
I like the colored plates for style points, plus my alma mater colors are red/blue. They run about $2.50/lb but the cheap black rubber plates made in China can be had for less. I think I'll go black for the 25/35 now that I think about it.
 
Last edited:
Morning cardio - alternating sets of:
15 KB swings / sumo dead high pulls
Every minute on the minute for 20min

275 cals; avg HR 143
 
Your supposed to work on something you "suck at" for about a half hour then do the WOD. Also CrossFit is to be done on top of something else. Such as if ur a football player, do your practice then do crossfit. For you gym rats, work out your chest and bis, then do a crossfit WOD.


Sent from my DROID4 using EliteFitness
 
Thanks for explaining that bro! If you could do me a quick favor and fuck off and die, I'd really appreciate it. Thanks!
 
Tabata squats and Tabata Abs this morning. Tonight I'm gonna do some over head press in the garage, maybe some high pulls then a 30-min run/walk...mostly walk. After that I will sit on my ass eating chips and dip til bed time.
 
SPDopkins said:
Your supposed to work on something you "suck at" for about a half hour then do the WOD. Also CrossFit is to be done on top of something else. Such as if ur a football player, do your practice then do crossfit. For you gym rats, work out your chest and bis, then do a crossfit WOD.


Sent from my DROID4 using EliteFitness
Click to expand...

Who the fuck are you, Jack LaLane?
 
Easing back into it.

Morning
Tabata squats
5 min rest
Tabata Abs

Evening
Foam roller
Overhead press 45x8x3 95x6x2 135x8x5
Pushups 14 19 14 14 24
 
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