Gob-Log

[Phaedrus49er]

I don't remember where else on this forum it was discussed, but I think Alwyn did a 40-day evaluation of CF to see if there was actually any rhyme-or-reason to the method, and he concluded that there is none--it's just random stuff thrown together. The CF site itself (maybe its forums) hints at a three-day cycle of power, speed, and endurance (IIRC). So, is there a goal to CF other than to be able to do CF? I don't know, but there certainly doesn't seem to be a just-strength or just-power or just-this-or-that target.

[Deserve]

I know that the people who do it really like it. I even threaten to give it a try myself but I having a hard time believing that it ultimately will help me get to my goal of throwing some weight on these bones.

[gobbla]

Not too long ago I did a 90 day evaluation of it and came to the same conclusion that Alywn did. I brought it up somewhere but my observations don't carry as much weight

I don't think there's anything wrong with it and if people enjoy it, then that's really what matters at the end of the day. It's going to make you better at *something* than you are right now. They have a free journal article about how it's theoretically set up and I can agree\buy off on that article. The WOD doesn't necessarily fit that description, and that's the big problem.

One of the big things that I've been pounding into the people that I train lately is "What is your goal?". They'll give some bullshit answer so we get more specific "What are you going to do\What has to happen\What act can you accomplish to know when you've met that goal?" The second answer doesn't have too much to do with the first 99% of the time. For me personally, I want to be "decent" at most of the big lifts...perhaps join the 1k lbs club in the next year or two. I also want to be able to have a moderate strength endurance level or at the very least a strong conditioning base. I don't care about running fast any more. I just want to have the physical ability to do most anything that's thrown at me and recover quickly from doing it. I don't have to be good at it, just physically capable of accomplishing it.

X-fit's principles are fine, but the workouts on a whole are too short be it lifting or conditioning (some are more aggressive than others). Since I only have two real desires (strength\strength endurance) it doesn't really make sense to NOT focus on those fairly exclusively and if I *can* do more in the time frames I have and progress more rapidly...then I should. We'll see.

[RacerBill]

I thought Andrew Heffernan's take was dead on.

Crossfit is good at making you better at Crossfit, if that's your goal.

Dynamic Fitness: CrossFit

[RedLefty]

Teenagers do Crossfit at my Y. I'm not sure they're even getting better at Crossfit.

[gobbla]

Squat 3x5 @ 231 +11
Press Set of 5/4/2 @ 99 +11
Pullup 3x15 @ BW + 6lbs +6

Notes:
Had a pretty good morning all things considered. The squats were scary until the last set which wasn't too bad. It *feels* like I've got 1.5 of me across my back and I'm just not used to it! I was dumb and did a warm up set with more than my work set on the presses, that came back to bite me in the butt, but that's cool. The pull-ups went well. It's almost to the point to where it's light enough to do something outside in the morning without fear of death!

[Lost Dog]

I wonder what kind of real workout program you could do to get better at Crossfit.

[Phaedrus49er]

Originally Posted by Lost Dog

I wonder what kind of real workout program you could do to get better at Crossfit.

If you're like me, basic strength endurance work

[bigDman]

nice job on those squats

[gobbla]

bigD> thanks man. Baby steps for sure, but one day I'll be big and strong...for me

Roland> Personally I think for a viable "program" you'd have to have more frequency per goal. Going darn near a month with no conditioning and\or strength training isn't the best way. I way agree with Heffernan there. What was really interesting to me was the comments to his blog post. Basically they confirm what he's saying, albeit in an indirect manner. You can't compare X-fit to "nothing" or a flat out non-comparable program. Of course you'll do better. The guy that bumped his deadlift to 700lbs...is either a liar or a freak of nature. The people that do "other stuff" like martial arts\misc sports...good on you...you're also adding several hours of OTHER conditioning several days a week.

As a stand alone program it needs more density per module...just like the journal article claims.

[RedLefty]

2.5 times bodyweight is good even if you're a wee guy.

[gobbla]

Circuit:
30 stations * 1min each

Notes:
Wasn't 100% today, did OK though. Chose a little less stressful exercises and just took it easy. My personal victory of the day was completing a full minute of both the crab walk and bear crawl. They weren't fast but position was held!]

Red> I think you gave me an extra 160lbs on my squat That would be pretty good though!

[Deserve]

Those squats are great for a skinny fuck like yourself.

[gregl515]

The workouts you are doing on your own are better than many real workouts.

[RedLefty]

Originally Posted by gobbla

Red> I think you gave me an extra 160lbs on my squat That would be pretty good though!

Oops. Like my dad always said, if you're gonna make a statistical error then you might as well do it before the decimal point and really get your money's worth.

Actually, he never said that. But he did say that in basketball that if you're gonna get called for a foul then you might as well hurt the guy. Same thing.

[gobbla]

Thurs
Clean 3*3 @ 55kg
Front Squat 3*5 @ 65kg
Bench Press 3*5 @ 65kg

Notes:
Up 11lbs across the board. The cleans were super easy. The front squats were pretty rough, but loosened up by the end (lesson learned, warm up more). Bench press was easy. I even stretched afterwards.

I ate like a pig last night. Mucho fried food-o. It was delicious.

[gobbla]

100 pushups\pullups\crunches\squat s

Notes:
I didn't do the full number of each before moving on so it was a little more of a circuit than the last time. This time took about 15min.