Cross-Fit workout;From Men's Journal

[Marvin Blank]

Blitz.....If you don't mind, I'd appreciate a look at the program as well. I developed a grade 2 stress fracture right before the DLPT, so I more or less have a month and a half off before Sage. With Language taken care of, my main focus right now is PT (as well as freshening up on 18D stuff and Spanish Vocab), so I'm looking for new stuff as well. Thanks.

[KSC]

Any of you crossfitters supplement with running? I know the WOD calls for running somedays, but is it enough to keep up with the demands of the q course?

[PBF]

ksc,

NO! you need to keep up your running. crossfit is just an additional workout

[BlackDragon0311]

the crossfit seems excellent and intense, i'm considering getting into it somewhat, but wanted some advice from other users on here...

i've gotten into a good routine myself, one that has helped me in bringing my Marine Corps PFT up signifigantly, infact its the best i've ever done on a PFT in my entire career, but as always i'm looking for improvment, increasing my stamina and agility, and overall looking and feeling better....here's what i've been doing so far...

Day 1: 5 min warmup run, weights for arms and shoulders.
Day 2: 20 min interval-cardio run
Day 3: 5 min warmup run, weights for chest, back, and abs.
Day 4: 20 min interval-cardio run
Day 5: 5 min warmup run, weights for legs and ass.
Day 6: Rest.

My PFT has gone up alot since I really got into fitness about a year ago after a hernia surgery made me realize i was out of shape and pathetic. Before I started my PFT was as follows...

Dead Hang PullUps- 14/20
Sit-Ups: 100/100
3-Mile Run: 23:40

After having started this, my last PFT (yesterday actually) was as follows:

Dead Hang PullUps: 20/20
Sit-Ups: 100/100
3-Mile Run: 21:14

Having stated all those facts, I am interested in getting into some form of cross fit, but dont wanna loose the increase in what i've already gained. Are there any suggestions to either add cross fit into my routine (like a AM PM schedule), just keeping my routine as is, or simply getting rid of my routine and getting a firm focus on some cross fit? Thanks for the input guys.

~JohnnyBoy

[TheShootist]

BD-

I'm by no means an expert and I'm not offering any advice. Personally I've been into CrossFit for four months now doing the CF WOD from crossfit.com in the mornings and then adding running workouts from crossfitendurance.com later in the day. I've seen tremendous gains in both my overall strength, and my running has improved greatly in the last six weeks since starting the endurance workouts in the evening. For the first time in my life I love working out.

[_S2_]

Originally Posted by BlackDragon0311

the crossfit seems excellent and intense, i'm considering getting into it somewhat, but wanted some advice from other users on here...

i've gotten into a good routine myself, one that has helped me in bringing my Marine Corps PFT up signifigantly, infact its the best i've ever done on a PFT in my entire career, but as always i'm looking for improvment, increasing my stamina and agility, and overall looking and feeling better....here's what i've been doing so far...

Day 1: 5 min warmup run, weights for arms and shoulders.
Day 2: 20 min interval-cardio run
Day 3: 5 min warmup run, weights for chest, back, and abs.
Day 4: 20 min interval-cardio run
Day 5: 5 min warmup run, weights for legs and ass.
Day 6: Rest.

My PFT has gone up alot since I really got into fitness about a year ago after a hernia surgery made me realize i was out of shape and pathetic. Before I started my PFT was as follows...

Dead Hang PullUps- 14/20
Sit-Ups: 100/100
3-Mile Run: 23:40

After having started this, my last PFT (yesterday actually) was as follows:

Dead Hang PullUps: 20/20
Sit-Ups: 100/100
3-Mile Run: 21:14

Having stated all those facts, I am interested in getting into some form of cross fit, but dont wanna loose the increase in what i've already gained. Are there any suggestions to either add cross fit into my routine (like a AM PM schedule), just keeping my routine as is, or simply getting rid of my routine and getting a firm focus on some cross fit? Thanks for the input guys.

~JohnnyBoy

You have set yourself a good base by lifting weights and such, and you should be strong enough to start crossfit without having to scale down the workouts too much. For you I would highly recommend doing the crossfitendurance.com workout of the day, you basically do the normal crossfit workout, then 3 or so hours later you either run/swim/bike/C2. You will see some great gains in performance.

Plus it's a better workout for us military type folk, than targeting different muscles groups to workout.

[BlackDragon0311]

ok, so two days on in starting cross fit, taking the above mentioned advice by doing cross fit from the WOD site and also from the other site, and gotta say it smoke checked my ass, back is still killing me from todays alone, infact I honestly couldn't completley finish todays total exercises cause, well quite honestly despite being in pretty damn good shape, it wrung my ass out good! i'll most definatly be keeping up with all of it as I can see over the course of time i'm really gonna start to benefit in both strength and stamina! thanks all!

~JohnnyBoy

[MeC86]

First time doing the Filthy Fifties will do that to anyone. Its a bear of a workout. Keep going, it only gets better.

[TOMAHAWK9521]

Gents,

I'm currently assigned to the WTU at Carson due to culmination of wear and tear on the knees after coming back from Iraq. Much to my chagrin, I have to look at new ways to get back in shape and such, all the while not aggravating the knees. My core training isn't what it used to be, what with not being able to run and being isolated to a bike or really light sissy weights on the machines. I confess that I haven't really looked at Crossfit, although I know many guys who do it. My biggest worries have been the knees. As I'm sure most of you all have endured similar joint problems, does this system really work for guys with knees made of broken glass? I have nothing but time on my hands to train/rehab and the sooner I get back online and out of the WTU the better.

[Surgicalcric]

Tomahawk:

The thing about Crossfit is many (most) of the exercises are full body. If you only worked the upper body you really arent getting the benefit of it being Crossfit over you just doing body-part specific routines (shoulders day, chest day, back day, etc). My advice, if your knees prohibit you from squatting, dead-lifting and such, would be to continue working your upper 1/2 including abs and thus increasing your strength and endurance while your knees are healing/being rehab'd. After that you can go into full body/complex muscle group workouts.

I jumped back into doing Crossfit while trying to rehab my shoulder and it set me back about 4 months, 4 painful months. Jumping the gun is only going to prolong your rehab as well.

Crip

[frostfire]

Originally Posted by TOMAHAWK9521

Gents,



I'm currently assigned to the WTU at Carson due to culmination of wear and tear on the knees after coming back from Iraq. Much to my chagrin, I have to look at new ways to get back in shape and such, all the while not aggravating the knees. My core training isn't what it used to be, what with not being able to run and being isolated to a bike or really light sissy weights on the machines. I confess that I haven't really looked at Crossfit, although I know many guys who do it. My biggest worries have been the knees. As I'm sure most of you all have endured similar joint problems, does this system really work for guys with knees made of broken glass? I have nothing but time on my hands to train/rehab and the sooner I get back online and out of the WTU the better.

TOMAHAWK9521:
During my lifeguard job, I observed injured athletes (torn ACL, ankle sprain etc.) switched to pool exercises to maintain shape (cardio, joint movement, & muscle memory) under the athletic trainer supervision. This may already be part of your rehab, but if not, get an aqua jogger belt and hit the pool. The movement is the same as that on the elliptical machine. That and exercises to engage rectus abdominus, transverse abdominus, obliques, and erector spinae. There are plenty of variations on youtube to prevent boredom. Best wishes for a speedy recovery.

BlackDragon0311,

Yep, crossfit is such a smoker that on WOD such as fight gone bad and GI Jane, I would only concentrate on not quitting, and not so much on competing with others time. Strangely, I've done well this way (top 2 or 3).

[msgec]

.

[pheepster]

I've been interested in getting into Cross-Fit for a while now and plan on starting tomorrow. I get the drift that it's fine to do the WOD along with other exercises as long as it's not too much or too similar. For example, tomorrow's WOD is:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Though I'm sure it will be difficult, it is a shorter WOD than some of the others. Any advice on merging this into my existing workout?

thanks.

[TheShootist]

The beauty of crossfit is the scalability of the workouts. I've seen some folks that were very fit that let their machismo get in the way of their common sense when first starting out and put themselves in a lot of pain. Consider scaling things back a bit at the start and ramping it up over the first month. So unless you're in great shape currently with a good snatch technique, I'd suggest going with something in 65-95lb range. Generally in the comments posted to the WOD there will be numerous suggestions on scaling the workout back a bit.
Also, not to pimp the crossfit gyms, but the instruction and motivation that you will receive there will be much more productive than just starting out on your own- read better results and much sooner.

[TOMAHAWK9521]

Thanks for the advice, gents. The CrossFit "whole body" thing is what caused me to delay doing it. I knew my knees wouldn't make it at this stage. However, I look forward to the day when my knees are strong enough to handle it.

For right now, I will continue with my scheduled regimen as suggested. As for the aqua running, I've had guys who can still run (those bastages!) telling me about doing that as a substitute for the real thing. My first session will be tomorrow. As usual I'll feel like a polio victim out there when I first start.

Thank you again for the input.