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Thread: Crossfit

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    Senior Member maidenfan's Avatar
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    Crossfit

    Work just paid for me to go through a level one Crossfit instructors course (also during my work day - win/win for me). Its a great system for great general fitness and health - I'd encourage any of you to check out a class or two in your area and see how you like it.

    After the first day, they put us through a workout called "Fran" which is a combo of 95lb barbell thrusters (front squat then overhead press in one movement) and pullups on a bar (as long as chin goes over bar and arms are straight at bottom you can do whatever type of pullups you want - kipping, etc). Rep scheme is 21 thrusters, 21 pullups, 15 thrusters/15 pullups and finally 9 thrusters/9 pullups (45 reps total of each). The allowable time to complete was 10 mins. What was impressive was that all of the females in the class excepte one completed the course (there were 15+ females in the class). Females used a lighter barbell, but still damn impressive. Took me 6:40ish at 250.

    There were not too many big dudes in the class (um, two of us to be honest), but several of them started as Clydes and worked their ways down to incredible fitness levels.
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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    Senior Member squirtdad's Avatar
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    Crossfit can be awesome, but you need to be careful about not pushing too much because of the enthusiasm. Work with the instructor to modify the WOD as needed (ie most have rowing machines you can use instead of running as an example). I trashed my knee doing crossfit last summer because I was pushing to hard. Specifically I was doing the box jump and I am pretty sure the problem was not jumping up, but jumping back down instead of stepping down.

    Knee is close to back but I have not gone back to crossfit....... I may try again in the coming summer.
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    Senior Member maidenfan's Avatar
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    I agree, scaling is very important in any sport.
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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    Bike ≠ Car ≠ Ped. BarracksSi's Avatar
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    Some of the guys at work do crossfit, and I've jumped in on a few of their workouts. I'll claim that I'm "scaling", though -- I try to do as many reps as the WOD prescribes, but if I can't, I just stop around the same time that they do.

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    Quote Originally Posted by squirtdad View Post
    Crossfit can be awesome, but you need to be careful about not pushing too much because of the enthusiasm. Work with the instructor to modify the WOD as needed (ie most have rowing machines you can use instead of running as an example). I trashed my knee doing crossfit last summer because I was pushing to hard. Specifically I was doing the box jump and I am pretty sure the problem was not jumping up, but jumping back down instead of stepping down.

    Knee is close to back but I have not gone back to crossfit....... I may try again in the coming summer.
    Yep - I busted up my knee doing a day of max deadlift and max squat. Never felt the knee let go but it just shifted ever so slightly. No pain until the next day but I've been dealing with lots of pain walking up and down stairs and anything with a deep bend ever since. Pain is right behind and around the kneecap.

    Have an appt with an orthopedic surgeon tomorrow and I'm worried what the outcome may be.

    My physiotherapist said they're seeing a huge number of new clients from Crossfit.

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    Bike ≠ Car ≠ Ped. BarracksSi's Avatar
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    Speaking of knees, one of my other coworkers had a knee issue get aggravated in a Crossfit workout, one with squats at one of the stations. He got himself a brace after that and was told to take it easy for a couple weeks.

    My dad remembers when they stopped doing squats in school gym classes (low squats, squat-thrusts, etc) because they were noticing people getting hurt. Most home exercise videos these days, if they even use squats, constantly tell the viewer to not drop farther than feels comfortable, or even stay above a 90-degree knee bend. If you modify burpees to use a wide, sumo-like stance, you can open up your knee angle, too.

    I've got a tweaked left knee. When I did some medicine ball squats (squat down to tap your butt on a big medicine ball and go back up), they were a lot lower than I was accustomed to, and my knee was feeling it after just one round. I didn't want to push it very much after that.

    OP, I'm sorry if I come across as such a Debbie Downer, but I honestly appreciate the enthusiasm surrounding Crossfit. I like the huge variety, and I've become more and more sold on the idea that isolating certain muscles via weight machines isn't truly productive. My concern is that the number of reps, the weights being used, and the speed aspect don't account for various fitness levels, and people start sacrificing form -- and possibly increase injury risk -- in order to complete the routine.

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    I'd sign up for Crossfit today, if it wasn't so expensive. Maybe some day....

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    Senior Member maidenfan's Avatar
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    Quote Originally Posted by BarracksSi View Post
    Speaking of knees, one of my other coworkers had a knee issue get aggravated in a Crossfit workout, one with squats at one of the stations. He got himself a brace after that and was told to take it easy for a couple weeks.

    My dad remembers when they stopped doing squats in school gym classes (low squats, squat-thrusts, etc) because they were noticing people getting hurt. Most home exercise videos these days, if they even use squats, constantly tell the viewer to not drop farther than feels comfortable, or even stay above a 90-degree knee bend. If you modify burpees to use a wide, sumo-like stance, you can open up your knee angle, too.

    I've got a tweaked left knee. When I did some medicine ball squats (squat down to tap your butt on a big medicine ball and go back up), they were a lot lower than I was accustomed to, and my knee was feeling it after just one round. I didn't want to push it very much after that.

    OP, I'm sorry if I come across as such a Debbie Downer, but I honestly appreciate the enthusiasm surrounding Crossfit. I like the huge variety, and I've become more and more sold on the idea that isolating certain muscles via weight machines isn't truly productive. My concern is that the number of reps, the weights being used, and the speed aspect don't account for various fitness levels, and people start sacrificing form -- and possibly increase injury risk -- in order to complete the routine.
    Knee pain from squatting is generally caused by squatting improperly, not squatting too low. Try lying on the floor and getting up w/out bending your knee past parallel - the knee is designed to do that. Most people initiate the squat w/their knees, not their hips, which stresses the knees. In addition, the knees not tracking over the feet (generally bowing in - another hip prob) can cause knee pain.

    I agree about the cost (usually $100-150 per month). Crossfit is very vogue right now and they are making a crap load of money. In my instructors class, there were 50 people paying $1000.00 for the two day class - they fill these classes weekend after weekend world-wide. I was lucky in that my employer paid for mine. I tried to keep an open mind during the class and learned a lot. Compared to the other big commercial gyms out there, Crossfit puts out a good product.
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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    I agree that Crossfit puts out a good product...and I really wish I could afford it. But, for now its cycling, running (both pretty much free at this point), and lifting at my gym which charges MUCH less than crossfit. I'm hoping that the price comes down at some point, and if it does, I will be first in line to sign up!

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    Senior Member maidenfan's Avatar
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    Quote Originally Posted by Oilsooner View Post
    I agree that Crossfit puts out a good product...and I really wish I could afford it. But, for now its cycling, running (both pretty much free at this point), and lifting at my gym which charges MUCH less than crossfit. I'm hoping that the price comes down at some point, and if it does, I will be first in line to sign up!
    I quit going to commercial gyms years ago and just outfitted myself with some items at my house. Weightlifting can easily be accomplished w/your body or a small stone or sandbag. If bodyweight stuff is too easy, do them w/one arm or leg - I guarantee you'll never run out of weight, especially as a clyde/athena. Cardio - you already figured that one out. Do burpees for ten mins and tell me you dont get a workout. If you want crossfit at home just involve your family or friends. What crossfit is all about is easily obtainable for free via the net. Check out some other ideas too and see what works best for you.
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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    Quote Originally Posted by maidenfan View Post
    Cardio - you already figured that one out. Do burpees for ten mins and tell me you dont get a workout.
    OH BOY are you not kidding here. in BJJ one night we had to five burpees, then hop all the way across the gym and do five more. That was a set and we had to do 10 sets. I am 250 and was surprised that I hung in there longer then a few of the guys I roll with. Almost all are active duty military too. But, sadly, I could not finish after the sixth set.

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    Senior Member maidenfan's Avatar
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    Death by Burpees - a popular workout in Crossfit, etc. Start a timer and do one burpee at start, two burpees at min 1, three burpees at min 2, four at min 3, etc until you can no longer do burpees. Criteria for burpees is that the chest and hips must touch the floor and you must tap an object 6" above your overhead reach. Very tough, but anything can be done at intensity.

    Heres an extensive bodyweight exercise list that can be done at home or away - http://crossfitlakeoswego.com/?page_id=891
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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    Climbers Apprentice vesteroid's Avatar
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    My local crossfit gym is 199 a month on a month to month basis. They have about 8 classes a day or so.

    I am simply not going to pay that amount of money per month to work out three days a week.

    And honestly I doubt I could complete any of the workouts anyway. I mean the op said he had to do 45 pull ups in ten minutes....

    That to me is pretty difficult.
    Last edited by vesteroid; 03-09-12 at 07:15 PM.

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    I tried crossfit, I am surprised more people don't fall over dead. I am a runner, and I quit when I saw a lady screw up her leg. It's just too intense, too fast for most people.

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    Senior Member TourDeHood's Avatar
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    Quote Originally Posted by dmcdam View Post
    Yep - I busted up my knee doing a day of max deadlift and max squat. Never felt the knee let go but it just shifted ever so slightly. No pain until the next day but I've been dealing with lots of pain walking up and down stairs and anything with a deep bend ever since. Pain is right behind and around the kneecap.

    Have an appt with an orthopedic surgeon tomorrow and I'm worried what the outcome may be.

    My physiotherapist said they're seeing a huge number of new clients from Crossfit.

    In my experience, CF mostly benefits smaller guys. The exercise seem to benefit the medium framed guys, and yoga women the most. As a big dude, there just was not enough differentiation in place so that I could benefit in the same way as the smaller folks. It was a running joke between me and the coaches. I enjoyed it though.

    Haven't been back since torn rotator cuff.Perhaps I'll go back when I am back to 225 (currently a svelte 280!)

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    Senior Member maidenfan's Avatar
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    Quote Originally Posted by TourDeHood View Post
    In my experience, CF mostly benefits smaller guys. The exercise seem to benefit the medium framed guys, and yoga women the most. As a big dude, there just was not enough differentiation in place so that I could benefit in the same way as the smaller folks. It was a running joke between me and the coaches. I enjoyed it though.

    Haven't been back since torn rotator cuff.Perhaps I'll go back when I am back to 225 (currently a svelte 280!)
    You dont see too many larger athletes in the Crossfit area. Some of the core movements - gymnastics specifically, require a high bodyweight to strength ratio that most big people dont have.
    "Others don't understand because I train every day of my life as they have never trained a day in theirs." Alexandr Karelin - the most dominating Greco-Roman wrestler - ever

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