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Thread: Crossfit

  1. #1
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    Crossfit

    I did my first crossfit session today and I think i might keel over.

    interested in seeing what people do for their sessions. I just pulled one up online and did it.

    post your crossfit workout of the day!

  2. #2
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    After doing, on and off, a couple of years of cross fit, I've concluded that I think there are some great exercises in there (the core strength stuff is great), but the intensity needs to be more gradual.

    If you work out, and are so sore, that you need several days of inactive recovery......that is worst than working out, then following up with more exercises sessions (cycling, running, snowshoe, etc.), during those same days. Especially true if you're training for cycling.
    Last edited by Poncharelli; 04-13-2012 at 08:45 AM.
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  3. #3
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    I just had my second crossfit workout today. I ended up buying a groupon for it and I am sore as heck. Our workout today was 3 rounds of 10 jump squats 10 pushups 10 wall balls and 200 m run. I think I will enjoy it I just have to adjust to the intense interval aspect of it. I want to couple crossfit with mountainbiking this summer. I hope to see some good results.

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    I think that crossfit is great for general fitness and the culture helps with motivation. Just make sure to do alternative exercises if you do not have the technique down for some of the exercises, i.e., snatch, cleans, etc.

    For people that are new to weighlifting or people that are just starting should know that it is ok to do half the amount of sets/reps when they first start. They can work their way up to the prescribed WOD.

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    That is kind of what I did today. I know the exercises are timed and there is always room to improve in that sense. I really hated the wall balls today. My biceps and chest hurt more today than my legs do from all the squats.

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    If you haven't already, go to this site , they have the workout of the day posted

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    I love crossfit. I'm a big fan of the compound, fundamental exercises and like the intensity. However I stopped doing it when I got serious about getting faster on the bike. So many of the exercises and workouts target the lower body. My riding alone leaves my legs sore for much of the week...if I attacked my legs with CF a couple of times a week I would never be able to ride

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    I am still trying to adjust to the intensity. How long does this take to usually get acclimated to it?

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    Don't count on the soreness going away to quickly. The program stops the plateau effect of traditional weights by always changing up. I find Crossfit great for general fitness and health. As a competitive master MTB and CXer I think it helps overall bike fitness but more than likely may hinder the high end that only specialized interval training with fresh legs can bring. The results from the average Joe's at our local gym(box) are fairly impressive. I stopped Crossfit last fall the week before the CX season. My best results were early in same season when I was the strongest. I was literally running past faster riders on the runups like they were standing still. Mostly I feel due to the amount of box jumps, squats and short runs I did in crossfit more than likely all above LTHR really helped prepare me.

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    That's what I am really looking for the general better fitness and health. I don't mind the soreness. What I was wondering is of you adjust to the interval training aspect. Will your body adjust to not feeling sick after you do crossfit for a bit? You really don't have a successful workout unless your sore after it in my eyes.

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    I did "Annie" last night after a 1 mile run warm up...

    Crossfit changed my body for sure. I was getting bigger (it made me heavier), my aerobic threshold was improved, but I felt it wasn't helping me to become a better rider or runner. So I've backed off of the "hardcore" Crossfit workouts and I mix WOD's in with my running and riding. I stick to bodyweight exercises and if I do the lifts I use lighter weights and dumbells. I love pull ups, handstand push ups, push ups, burpees, and doubleunders. I use an app on my iPhone called myWOD. I like it... I even got my Crossfit Coach to break out his road bike and let me do a tune up on it so he can go ride with me...
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  12. #12
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    My chiro loves crossfit. He says it keeps him in business.

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    Quote Originally Posted by rydbyk View Post
    My chiro loves crossfit. He says it keeps him in business.
    Love that quote. Crossfit is terrible, just plain dangerous. No evaluation such as a Functional Movement Screen and the sequencing of exercises is none. Crossfit gives true strength professionals a bad name. Just my opinion. Here is a great article written by a smart strength coach. Enjoy.
    What Crossfit is and isn’t | IPT

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    Quote Originally Posted by AE Beej View Post
    I am still trying to adjust to the intensity. How long does this take to usually get acclimated to it?
    About two - three weeks for me. Then the soreness is a non issue.

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    I dont think the purpose of the post was to start a Crossfit debate. I dont do Crossfit but i think it holds true for everything in life, it depends on the quality of the instructor/coach and that what your article was leading to.

    ps I thought someone was going to get hurt in that vid

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    Check out CrossFit Endurance. It's geared for endurance athletes, and is a great way to train if you're limited on time. Two interval sessions and one longer stamina session per week on the bike. Three to four strength and conditioning WODs per week. Remember to start slow and scale the weights and reps to YOUR level. Technique FIRST, then add intensity and volume.
    You COULD do it on a geared bike, but I wouldn't reccomend it!

    Derailleurs are for failures!

  17. #17
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    WOD=Work out of the Day??

    am I right?
    Originally Posted by XC62701
    Agreed...make it longer. I want to know death is an option

  18. #18
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    Crossfit is fast and intense. You will get a lot more out of it if you're already in shape. I sold off all my geared bikes and bought a SS hard tail with a 32x20 gearing. I ride it up a 3 mile fireroad at a 22% grade. It offers a similar intense workout like crossfit but more fun! My arms and legs get sore from this SS after 5 miles where I could ride a geared bike 30 miles on the same trails and feel like I didnt exercise at all.

  19. #19
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    My muscles are so confused

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    Quote Originally Posted by rydbyk View Post
    My chiro loves crossfit. He says it keeps him in business.
    As a physio i was about to make this exact quote. I have nothing against funtional exercises such as the ones done within crossfit. My issues with programs such as crossfit are the lack of focus on proper form, lack of gradual progression and the risks that come with 'cult following' of fad exercise programs (eg peer pressure, watching & learning improper techniques)

  21. #21
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    Quote Originally Posted by wilki View Post
    As a physio i was about to make this exact quote. I have nothing against funtional exercises such as the ones done within crossfit. My issues with programs such as crossfit are the lack of focus on proper form, lack of gradual progression and the risks that come with 'cult following' of fad exercise programs (eg peer pressure, watching & learning improper techniques)

    You apparently know nothing about Crossfit. Or you have a really bad Crossfit gym in your area that give this type of workout a bad name.

    Have you actually been to a crossfit gym and tried out some of the workouts?


    At the local crossfit gym in my area they will not let you do any of the prescribed workouts in this first couple of months. You can be built like a young Arnold Schwarzennager and they still won't let you lift the prescribed weight for that workout. They want to make sure you know what you are doing. They don't want to assume you can do it. They might even lessen the reps too. The coaches attend nutrition seminars, olympic weightlifiting classes, spend thousands of dollars on certifications, create special workouts geared to your type of goal. The workouts are very gradual. There are many people at the gym who are still doing lesser weights. Heck even I can't do the prescribed weights. They are also very focused on form especially when it comes to weightlifting areas. They train you on a pvc bar that might weigh 2 pounds. Then after you can get the form down they actually let you pick up the bar.

    My overall fitness has increased because of the simple crossfit wods that I do. Plain and simple.

    The ones who get hurt in any kind of workout are the ones who don't stay within their boundaries.

    The next time you come to Hawaii, hit up Big Island Crossfit. Your first workout is free!

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    Quote Originally Posted by Mazukea View Post

    They are also very focused on form especially when it comes to weightlifting areas.

    The ones who get hurt in any kind of workout are the ones who don't stay within their boundaries.
    Are you serious. The whole Crossfit premise is "as many as you can as fast as you can." Or just "as fast as you can". Proper form is thrown out the window. Your gym may focus on using proper form on something like learning the snatch, but when it comes time to do the exercise in the WOD, form is sacrificed for time. I've been to 3 different gyms, worked out with a couple guys that have been doing it for a year, and the result is the same. Get done as fast as you can, with total dis-regard to proper form.

  23. #23
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    Hey man I'm basing my experience off the gym in my area. Like I said there are gyms out there that give crossfit a bad name.

    It's funny cause I watch videos on youtube of other crossfit gyms and some people don't know how to do a proper burpee! The coaches are right there too and they aren't correcting them.

    For example if you're doing pull-ups and you don't go all the way down, lock the elbows open, then go all the way back up and get your chin over the bar, then that rep does not count. If your chest doesn't touch the ground when you're doing a burpee that rep doesn't count.

    FORM counts at the Crossfit gym I go to. From burpees to snatches. It all matters at the gym I go to. The coaches don't want anyone to get hurt.

    Yes you do go as fast as you can, but like I said before, you must stay within your ability.

  24. #24
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    I think its a great tool if done correctly. I emphasize correctly. However, its not the end all when it comes to fitness. Your gyms that are successful have onramp programs that hammer down the 9 basic movements of crossfit, and until you can do these movements with a decent amount of proficiency your not allowed to move up. Nobody that comes in the door regardless of athletic experience is not subjected. However, these are the GOOD gyms. Unfortunately for every 1 good gym there is probably about 5. Crossfit only requires a Level 1 cert for you to open a gym, and thats its.

    I have been Cross fitting for about 2 years now. I am a Level 1 Crossfit Trainer, not that that means much hah, you get certified over 2 days/weekend of training and it adds alot of good tools to your skill-set if your looking to add to your crossfit experience.

    Crossfit was a good change from my other routine. I was doing it 2-3 days a week initially. After 4 months I showed some good progress. I was able to dedicate myself 5-6 days a week to it on a cushy deployment when life wasnt in the way along with other things like passions, and home. The results were greater, but at age 33 I always found myself achy, and nursing something I was aggravating during a WOD. I was lighter than I had ever been, but I had found my strength plateaued and was falling off the lighter I got.

    I basically quit doing Crossfit about 3 months ago before riding season. My summer program consists of a structured simple 5-7 rep, squat, deadlift, and Olympic Lifting routine with some rowing intervals working the 60-80% range for maxes. Not bashing crossfit, but my body feels alot better, my riding is alot better, stronger than ever without all the aches and pains of before. Coupled with a 3-4 days of week of XC, and DH on weekend things are looking good. Plus its nice to be able to step up to squat rack and squat 405, deadlift 475 and and weigh 190lbs. I'll probably go back doing some Crossfit style workouts during the winter, but not anytime soon.
    Last edited by nojoke; 07-16-2012 at 12:07 AM.

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    I started Crossfit this year and have visited and done trials at a lot of different Crossfit gym. Each one is independently owned so you can't judge them all the same.

    I have to say form and safety is the number one goal at the Crossfit gym I work out at. If you attend out Olympic lifting class you will notice some members will stick with just the bar or very little weight on it because the coach won't let you add weight until he feels your form is good enough to add weight to the bar.

  26. #26
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    I trained at a place where Crossfit was one of the programs offered and always wondered about the pedigrees of the coaches who were teaching complex movements like olympic lifts. None of them were experienced lifters or had degrees in sports medicine, kinesiology, or anything related to anatomy. Clearly, quality control is lacking.
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  27. #27
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    There is a crossfit place near me that offered an intro session followed by 1 free week and 50% off the first month membership. One of the guys in the trail club organized it since he's friends with the people who run it.

    Last night was the intro night. Did a WOD and I'm so sore today! Was a mix of rowing machine and wall balls. The rowing wasn't to bad, but the wall balls were torture! I guess that's the point? I think I'm just sore because my body isn't used to using those muscles really at all. At least no to the point of actually doing work with em.

    This place seems pretty cool though. The owners are friendly and seem patient. Which is good because I was NOT fast at all last night. Also their motto is literally written on the walls. "form first, speed will follow." Again, that's cool too since I had never heard of wall balls before last night. I think I'll fear that exercise for all time now!

    So I start my free week tomorrow. Gonna take a nice leisurely ride today on the road bike. Even though my quads are fried. I'll definitely take advantage of the free week. And even the 50% off first month. Then I'll decide what I'm gonna do after that month. This stuff is intense and I can see how it'll make me faster on my mtb for sure!
    SS ==> Nut up or Shut up!

  28. #28
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    Wall balls always get me too. Wait till you try the Thrusters.

    Which Crossfit gym are you at? Do they have an Endurance class?

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    Google Brian MacKenzie. He's the guy behind Crossfit Endurance.

  30. #30
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    Crossfit is good if done right. I followed it for quite a while. The most beneficial lift is the olympic lifts. I also particularly like doing "Thrusters". You can put Thrusters into Youtube and it will show you how to do them. They are really good when getting ready for racing season.
    The one thing I learned from doing it is i do it with WAY less weight then they recommend. this way i don't get hurt and still get the benefit.

  31. #31
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    Crossfit turned exercise into a sport, hence the competitive atmosphere in the gym and the Crossfit competitions. Some of the gyms have better coaching than others. For people with experience with power and Olympic lifts it can be great. If aren't proficient in proper lifting technique there better be some good coaching at the gym or the potential for injury is high.

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    I've been at a crossfit gym for 3 years now. Recently obtained my Level 1 and Cycling Endurance Training. I'm convinced CF has improved my ability to be a competitive xc racer. It obviously won't do anything for skill on a mountain bike but for strength and conditioning, it's my go-to routine.

  33. #33
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    ****Joke****

    Hey guys, How do you tell which person at a dinner party does Crossfit?
























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  34. #34
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    Quote Originally Posted by Sheepo5669 View Post
    Dont worry, they will tell you.
    Then they'll ask you why you don't. (It's happened to me several times).
    Free people must travel the road to productive social relations at the speed of a bicycle.- Ivan Illich

  35. #35
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    Quote Originally Posted by rydbyk View Post
    My chiro loves crossfit. He says it keeps him in business.
    Them and the orthopedic surgeons, and the sports specific doctors, and the physical therapists. X fit and my lack of common sense and getting caught up in the competitive nature sent me on a path to all of them.

  36. #36
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    Quote Originally Posted by jcm01 View Post
    I love crossfit. I'm a big fan of the compound, fundamental exercises and like the intensity. However I stopped doing it when I got serious about getting faster on the bike. So many of the exercises and workouts target the lower body. My riding alone leaves my legs sore for much of the week...if I attacked my legs with CF a couple of times a week I would never be able to ride.
    Quote Originally Posted by frodo44 View Post
    I love crossfit. I'm a big fan of the compound, fundamental exercises and like the intensity. However I stopped doing it when I got serious about getting faster on the bike. So many of the exercises and workouts target the lower body. My riding alone leaves my legs sore for much of the week...if I attacked my legs with CF a couple of times a week I would never be able to ride.
    What I've seen our local cyclist do is to do CF in the winter off-season mostly. Still spin the legs though, but mostly commuting at lower intensities.

    Currently I'm doing CF and racing cross. If I perform CF on Tuesday and Thursday, I'll barely be okay for Saturday race. Gotta be super deliberate about recovery. This week I went CF Tuesday and Wednesday, which gives more time for recovery. I still ride daily but ride mostly aerobic zone 1/2 (which seems to help recovery) with carefully planned intervals.

    Load is load, and it's easy to go overboard.
    Last edited by Poncharelli; 12-06-2012 at 10:58 AM.
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