Has anyone here had any experience doing this type of workout? I've been reading the info available at www.crossfit.com and must say the crazy sounding work outs have some appeal to me. I reminds me of the sweaty, gasping for air circut workouts we used to do for wrestling in the 70's. I'm not corncerned about hypertrophy too much anymore, mostly keeping the middle aged gut at bay and remaining healthy. Any downsides to this thype of workout? Would it make any sense to alternate crossfit and traditional weight training workouts in the same week? Comments?
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I am about 2 months into strictly the Crossfit WOD. My Log describes my journey so far. I considered mixing it with traditional weight training(hence the name of my log), but once I got started, I decided to give Crossfit my full attention. I just got home from today's WOD, Kelly. She is brutal, but my improvements have been astounding, 27 minutes down to 20 minutes in 42 days.
I love the workouts. Max strength isn't my greatest concern, and I love working at high power output. I definitely suggest giving it a try, but caution to ease into it a bit. And also suggest giving it a fair chance as your primary workout for a while. The only down side that I can think of only exist if you mind people looking at you and thinking that you are crazy because they believe that you have to have a day where you focus on your arms for an hour, and that running is evil. But you will be able to feel the improvements across all aspects of fitness as well as they feel the pump in their biceps.
Almost forgot to thank Cappy for her post and link to my log.
Thanks Cappy!
I've learned that I'm simply not prepared YET to do XFit WOD's, although I've changed my workouts to help get me there. Lately, I've been practicing some of the stuff they have you do so that, one day, I'll be able to do them as prescribed. I think they are awesome!
For the next month, though, I may be focusing on preparing for the Senior Olympics!
Your log looks very impressive. I certainly see the need to start slow since I do need to be able to get out of bed every morning. A couple of questions please. Are you doing the same workout as the website? Are they random or is there a plan to mix lower body and upper body dominant workouts? I realize that max strength isn't a primary goal of yours, but have you noticed changes in your max lifts? Thanks for responding so quickly.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Q- Next summer I can do Senior Olympics. A basketball buddy of mine is after me to play with them. It'll be great to be the youngest guy on the court if only for a few games.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
A lot can be said for CrossFit, either as a component of your training or as your entire program. I've done several WODs and even attempted a couple of my own design. I've slacked lately because I simply refuse to go to the gym, so if I can't make it up with sandbags, I haven't been doing it. I'm hoping my recent change in employment--meaning more and better sleep--will get me back to being motivated to do more WODs. Like Q, I simply can't do a lot of the movements they describe, but I'm prepping for them.
I especially like the mix of running and lifting. If you need something to build up to CrossFit, I'd suggest Meltdown plus a moderate running program.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Originally posted by BILL2380: Are they random or is there a plan to mix lower body and upper body dominant workouts? I realize that max strength isn't a primary goal of yours, but have you noticed changes in your max lifts? Thanks for responding so quickly.
I can't answer for Buk (FYI, he did turn me on to XFit! ) but I think they are adequately balanced! I've been "practicing" the Fran components some but still doing other things that I like such as swimming and racquetball. When I first started doing XFit WOD's, I noticed at first that my normal lifts went down but I've tried to just incorporate the intensity and variety of exercises as I work up to doing the WOD's as they are written. Recently, however, when I tested my lifting heavy (relative for me), my deadlift was back to 300 and a 225 squat seemed easier than before so I think I have benefitted! Could be in my head, though, too.
I knew my strength endurance was poor before and that's why it appealed to me. I KNOW I've benefitted tremendously by using the CrossFit approach in that regard!
For the most part I am doing the WOD(Workout of the Day) most days. I have traveled twice since I started and been off a bit those days. Also sometimes I get behind a day or so. On the right side of the Crossfit page(under the google search) they have links to all of the previous WODs grouped by month, and also the 2004 WODs. I am not sure if anyone knows how much of the selection is planned and how much is random, but truset me, nothing is neglected. You should scan through a few of the recent previous months to get an idea of the scheduling. Sometimes there seems to be patterns, and sometimes the scheme is less obvious. I mentioned that I started regurally almost 2 months ago, but I have been a daily reader for more than 2 years at Crossfit, been there longer than I have been here. It is an evolving program, they learn as they teach; repeat what works, ignore what doesn't, and rotate in new experiments. I actually think most of the experiments happens at the actual training facilities.
I injured myself this spring and didn't do a whole lot of strength training this summer before I started Crossfit so I'm not sure where my maxes were when I started; but I know my overhead squat and jerk are at an all time high, pull-ups are up, running is improving, Squats are on their way up too. Any increase or decrease in my bench is probably do to my shoulder more so than strength. Nothing has gotten worse. Overall I couldn't be happier with the program.
Any more specific or general questions are welcome.
Thanks to Cap's post above, I was reading your log and was wow'ed with your overhead squat. I'm still trying to get the feel for it with just the bar and, man, it never feels good. Just never feels smooth and/or balanced well at all. Did you have problems getting that one down or am I just too stiff?
The overhead squat came pretty naturally for me. In some areas I am in the lowest one percentile of flexability, but in other areas I am fairly flexable. The overhead squat requires specific flexability in many different areas. How is your depth and balance in back and front squats? How wide a grip are you using, and how narrow can you do shoulder dislocates(the stretch where you grasp a PVC overhead and lower it behind your back keeping your arms locked)? I angle my feet out just little more than front or back squats.
Originally posted by Buk: How is your depth and balance in back and front squats?
Hasn't been a problem. I actually started out learning front squats but have migrated to back squats. Only occasionally will I go back and do front again.
Quote:
Originally posted by Buk: How wide a grip are you using,
From as wide as the grip portion of the bar allows to somewhat less wide, depending on which feels best at the time. Speaking of grips, when I back squat, I normally put the weights on about 1 1/2 inches out from the collar and put my hands over the collar, outside the pins where it racks. It's just become a habit now but inside the cage/pins just felt too narrow.
Quote:
Originally posted by Buk: and how narrow can you do shoulder dislocates(the stretch where you grasp a PVC overhead and lower it behind your back keeping your arms locked)?
Never done it... should I? The problem I have is that, the farther I go down, the harder time I have keeping the bar overhead. It definitely feels like a flexibility problem somewhere in the chain.
Quote:
Originally posted by Buk: I angle my feet out just little more than front or back squats.
Yeah, I try to remember that but I may need to focus on it more.
Sounds like your shoulders might be the problem. I do shoulder dislocates before every workout, and usually between sets of overhead squats. I am guessing that you loose your balance forward? Are you upright and the bar drifts in front of you, or do you pitch forward at the hips? Video might be your best friend for diagnosing the problem.
And also-
Be sure when doing overhead squats that you are pulling on the bar as hard as you can, as if you are trying to rip it appart. That one tip may actually give you more depth and help you keep the bar where it belongs.
No way to do the video... and, yes, the bar moves forward but I think it's coming from the hips. I can't keep my back upright all the way down although keeping the stance wider and feet turned out helps a lot.
I never heard that tip about pulling out on the bar but I'll give it a try.
Thanks for all the input. I think my best bet is to follw Q's plan and work the Cross Fit stuff into my current work out. Having followed Buk's advice I checked out the last month's work outs on Cross Fit. I realize that I would have to water down the work outs significantly to complete them. I did drop $5.00 on a Cross Fit Journal reprint of a beginners work out. Realisticly my goal has to be a real WOD next spring. Meanwhile I work on improving my pull ups, dips and lower body enduarance. I was looking a fitness goal for my 50th birthday next July. I think I have it now. Thanks again for all the info.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
The latest CrossFit Journal #36 is about overhead squats...
They give 7 steps to developing the overhead squat...using the shoulder dislocates is definitely needed to gain shoulder flexibility...
Good stuff here. I would think it takes everyone awhile to get the hang of OH squats. It's just not a "normal" gym movement, but oh is it fun.
Just recently I tried out some rings at Santa Monica beach (where the local Xfit does their thing)... I attempted some iron crosses and other movements -- I was humbled quickly. If you have access I highly recommend rings.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
If you have access? Rings are cheap to by and easy to make. You can set them up anywhere. They are great for playing, doing dips, pull-ups, planches, push-ups(like the ones Chad showed at the retreat using towels-rings are even better just set the real low to the ground)
Today's WOD is 120 dips and 120 pull ups for time. I figured that half that wouldn't be a bad start for a first timer old guy. Completed 60 and 60 in 19 minutes. Damn I'm already sore. Tomorrow should be something special.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Originally posted by BILL2380: Today's WOD is 120 dips and 120 pull ups for time. I figured that half that wouldn't be a bad start for a first timer old guy. Completed 60 and 60 in 19 minutes. Damn I'm already sore. Tomorrow should be something special.
That's pretty impressive. I'm nowhere near that level of fitness, so my goal is to take this WOD and just do 100 chin-ups over the course of a day.
__________________ No Magic Pill (the log)
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