Crossfit.

Frank Bullitt

Alright,

This whole buzz around crossfit has me interested and confused, iv heard in some stories that you dont use weights but then I see the guys from 300 doing it and they are deadlifting etc.

It has me interested because of the challenge and the results so could anyone around here explain it to me, iv been to crossfit.com but it confuses me a tad so I thought id see if people around here knew anymore about it.

Cheers.

HammerHeadGym

Hey Gin,

Crossfit does contain some weights, mostly the two olympic lifts and the big three, mostly. Generally though you are using bodyweight exercises and you are training for fitness as a goal rather than size or shape (although your average crossfitter is in great nick) so you tend to do very hard, short intense workouts. All the lifts and exercises are 'functional' too.

It's hard to explain in just a few paragraphs but basically, I can not say enough positive things abut crossfit. In 2 months of following the program your fitness will be at a level you never thought possible. Even for some who trains at the moment to a high standard in a typical weights and cardio style program can gain so much from these guys.

Try it. Seriously. Your only complaint will be that it took you so long to find out about it.

info


more info

Frank Bullitt

Cheers for the info, so do you follow a 3 day split or what? It sounds great and from seeing how people look after trying it im all for it.

Anyone else got views on it?

Roper

You'd need to drop the 3 day split bodybuilding type terminology for a start!

Basically, crossfit is about doing as opposed to talking, which I like. The workouts are bullsh1t free so you won't find many people talking about the pump they got afterwards etc. They'll just be bollixed and your times don't lie.

Frank Bullitt

So its against the clock then? hmmmmmmm, id be well up for dropping the 3 day split because it is getting a bit boring at the moment so im all for change, how are the workouts made up?

Frank Bullitt

HammerHeadGym wrote:

Hey Gin,

Crossfit does contain some weights, mostly the two olympic lifts and the big three, mostly. Generally though you are using bodyweight exercises and you are training for fitness as a goal rather than size or shape (although your average crossfitter is in great nick) so you tend to do very hard, short intense workouts. All the lifts and exercises are 'functional' too.

It's hard to explain in just a few paragraphs but basically, I can not say enough positive things abut crossfit. In 2 months of following the program your fitness will be at a level you never thought possible. Even for some who trains at the moment to a high standard in a typical weights and cardio style program can gain so much from these guys.

Try it. Seriously. Your only complaint will be that it took you so long to find out about it.

info


more info

I take it that you have some form of experience in it then, could you tell me about how you did and comprissed your workouts cause I really am lost altogether but im anxious to learn about it.

Hanley

See this is what I meant about Crossfit being easy to min-interpret.

All the info's here http://www.crossfit.com/

I'd say C'OR wil be in at some stage to give you good info, but check the site for now.

Frank Bullitt

Iv been reading the site over the past few days, Im waiting to hear from C'OR though because he seems to know his stuff and hopefully he could help me out with it.


ARE YOU OUT THERE!!!!!!!!!!!!!!!!!!!!!!!

Colm_OReilly

ARE YOU OUT THERE!!!!!!!!!!!!!!!!!!!!!!!

Usually if people want me they shine a Crossfit light against the clouds of Dublin.

This pdf on what is fitness and this one on it's foundations will explain so much about Crossfit.

Of course, they're like drinking from a fire hydrant the first few times so I'll do my best to surmise here.

You do use weights in Crossfit. Functional, whole body/multi joint moves like the squat, deadlift, press, clean & jerk, snatch, bench. You also use your bodyweight in things like dips, push ups, lunges, pull ups, burpees etc.

The workouts are designed to hit as many areas of fitness as possible in as productive a way as possible. So some days you'll have "metcon" workouts, which are what Crossfit is renowned for. They basically challenge you in terms of strength, endurance, power, stamina and co-ordination, with knock on benefits on your agility, flexibility, balance, etc.

Other days you'll focus on one specific area/movement - which develops that primarily but also positively influences your ability to perform other movements. For example, developing your Overhead Squat will help you with your Snatch. But also working on your handstand push ups will help you with your endurance with Thrusters or Jerks.

The sequence of workouts (i.e. what workout will follow another day after day) isn't random, so much as varied in order to keep the body from adapting, and therefore stop growing/getting fitter. After a while, you can almost call what they're going to be. Almost.

www.crossfit.ie will be up as soon as I get the fax to the IEDR, and classes will start proper from September onwards in Tallaght, but I'm training a few people in the Crossfit methodology before then if you want to come up. You can call me on 086-8151092 or email oreilly dot colm at gmail dot com.

If you've any other questions, please fire away: These videos will also help explain the Crossfit methodology.

http://media.crossfit.com/cf-video/CrossFit_HopperModalCapacity.wmv
http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_BalanceMetabolicPathway.wmv
http://media.crossfit.com/cf-video/CrossFit_BroadGeneralFitness.wmv
http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.wmv

If you've a mac, change the wmv to mov

Colm

Frank Bullitt

Cheers for that, thanks a million, ill get cracking on the reading.

Again thanks a lot.

davyjose

Colm_OReilly wrote:

classes will start proper from September onwards in Tallaght,

This is great, could you tell me, will there be necessary experience of the more complicated moves e.g. Clean & Jerk, or is there a 'beginners' class?
Let us know when they start.

Frank Bullitt

My only concern with crossfit is that some body parts wont get targeted as often as others therefore they wont grow or get stamina, is that a real big issue or does crossfit cover enough?

Colm_OReilly

Thanks for the questions guys.

This is great, could you tell me, will there be necessary experience of the more complicated moves e.g. Clean & Jerk, or is there a 'beginners' class?

Just like when I'm asked about MMA training, or any sport for that matter, there's no such thing as advanced movements. Any complex technique can be broken down into fundamentals. Granted the Oly lifts require a rapid series of muscle activation in the right sequence, but in the words of Mike Burgener, it's just a violent extension against the ground.

I believe that everyone, regardless of how advanced they are in their training, should work on their fundamentals. Heck I've seen elite athletes lift wrong (bar too high/wrists bent on the squat, leaning back on the press, benching in the wrong trajectory, etc).

Why I asked for novices for the soft launch a few weeks back was because they'd see the benefits of doing really light deadlifts/squats/holding the plank immediately over an intermediate/advanced trainee - who by definition will take a longer cycle to break status and see improvements.

Make sense?

My only concern with crossfit is that some body parts wont get targeted as often as others therefore they wont grow or get stamina, is that a real big issue or does crossfit cover enough?

Crossfit covers enough. To elaborate: Crossfit is a core strength and conditioning program. Core refers both to the main movements/abilities you need to perform most sports/activities (think the core curriculum in college). Secondly it's a core program in the sense that you're core (essentially upper legs/hips/trunk) will be worked predominantly, and the further from your core you go, the less the areas are worked. This is the way your body recruits muscles anyway.

Was there any particular area/movements you were concerned wouldn't get the attention you feel they deserve?

Colm

Roper

The BEACH MUSCLES!!!!

Crossfit ignores the bodybuilding model so there are a few missed muscles in the bodybuilding sense, so the guns won't be developed by any concentration curls, you won't kick back for those triceps etc. But they will be sore, oh yes, they will be sore.

Colm_OReilly

Roper don't make me slap you. Oh that's right, I have Kevin to do that down in Galway.

Our model of beauty comes from Ancient Greek, and those bodies were attained by vigorous, functional work. The guns get enough work from Pull Ups, Rowing, Sumo Deadlift High Pulls.

Vegeta

ok but what exactly is involved.

do you just do the exercises posted on the web everyday, time them/record them and do them to the best of your ability

So if someone could post a typical workout week for a crossfitter I think it would clear up some of the confusion

Khannie

Vegeta wrote:

do you just do the exercises posted on the web everyday, time them/record them and do them to the best of your ability

This is exactly what you do.

I was confused initially myself, but just go and start doing the workout that's posted for today. It's that simple.

If you're unfit, you should scale it (e.g. if it says do 40 pull ups, and you know you can't, then just do as many as you can, or maybe do assisted pull ups, etc.... I currently aim for 100% of running / aerobic and 50% of weight based exercises, increasing by 5% per week.). If you don't know how to do an exercise, check the videos section.

Don't overdo it...especially at the start. Having crossfit Ireland will be a great help in getting proper technique.

Personally, I think you need free weights and a chin up bar to do it properly. I just substitute everything else that requires kit that I don't have (not a lot).

The thing I like /most/ about it is the variety. It just doesn't get boring like pounding it out on the poxy treadmill in your gym followed by x, y and z.

Roper

Okay sure no problem....

Or, option b) read the crossfit website which explains it all.

spiral

Colm and Roper
How do you fit your Crossfit and Grappling/BJJ training together ?

Roper

I have the kind of lifestyle and facilities that enable me to do both. Generally it's Crossfit in the morning and training in the evening. I've been off CF for a while thanks to other commitments and a lack of facilities, but I'll be back... oh yes, I'll be back.

Colm,
Kevin will meet the muffin man.
That is all.
Barry

Khannie

Roper wrote:

Crossfit in the morning and training in the evening.

You not concerned about overtraining when you do that?

daveirl

This post has been deleted.

Khannie

Nice one. I was skipping out on crossfit on days that I was doing Muay Thai training (I'm generally /bollixed/ after MT) gonna try squeeze in the crossfit now.

Sorry for the hijack OP.

Vegeta

Roper wrote:

Okay sure no problem....

Or, option b) read the crossfit website which explains it all.

In fairness I have been to the site and so was the op and it wasn't exactly crystal for both of us so I think its a legit question.

Colm_OReilly

Barry,

That's some nice, helpful comments there.

Vegeta,

So if someone could post a typical workout week for a crossfitter I think it would clear up some of the confusion

That's the thing about Crossfit, there is no typical week/month that's cycled through. The constantly varied approach is part of it's package.

It's because the workouts are so varied that it's a challenge, and doesn't get stale. It could be a few weeks or a few months in between the workout (or something very similar) reappearing. But you still notice gains because your body works as a complete system, and Crossfit trains it that way.

If you were training at home, you'd take the workout of the day, and modify it to your level. Take today, for example: You were asked to perform 32 bouts of 20 seconds exercise, 8 bouts each of pull ups, push ups, sit ups, and squats.

If you didn't feel capable, you could drop that to 16 bouts of exercise. If you weren't good at pull ups, you could do jumping pull ups, or reverses. If you needed, you could pull incline push ups, off a table or weights bench.

Training in a facility brings the element of instruction home: there's someone there to help you correct faults with your movements, or introduce you to them - which speeds up your progress. Plus there's the extra motivation of competing directly against your workout partners. Also, there's the support of having everyone in the gym singing off the same hymn sheet - which means you get support if you need the equipment, rather than fighting for it in a commercial gym.

Some affiliates follow the main site, like www.crossfitnyc.org
Others, like www.crossfitsantacruz.com will post their own wods for their clients to follow.

Crossfit is a bit intimidating, particularly since some of the workouts look like they can only be completed by the Elite. But honestly the best thing you can do is get in and start doing it.

A helpful analogy might be like watching the Irish Rugby squad train. You, as a novice, can't do that. But you can start rugby and build it up.

Colm and Roper
How do you fit your Crossfit and Grappling/BJJ training together ?

Honestly it hasn't been an issue. I've found since going on Crossfit it's actually easier to get in and roll when training.

I am a coach first and foremost, so I don't have the energy expenditure throughout a class that my athletes would have.

If anyone has any other questions please ask. I've got www.crossfit.ie registered now (finally!), just need to get it onto my hosting company!!!!

Col

Hanley

daveirl wrote:

This post has been deleted.

I totally agree. There's a difference between being tired and working thru it to become better conditioned and over training.

Frank Bullitt

Colm_OReilly wrote:

Thanks for the questions guys.



Just like when I'm asked about MMA training, or any sport for that matter, there's no such thing as advanced movements. Any complex technique can be broken down into fundamentals. Granted the Oly lifts require a rapid series of muscle activation in the right sequence, but in the words of Mike Burgener, it's just a violent extension against the ground.

I believe that everyone, regardless of how advanced they are in their training, should work on their fundamentals. Heck I've seen elite athletes lift wrong (bar too high/wrists bent on the squat, leaning back on the press, benching in the wrong trajectory, etc).

Why I asked for novices for the soft launch a few weeks back was because they'd see the benefits of doing really light deadlifts/squats/holding the plank immediately over an intermediate/advanced trainee - who by definition will take a longer cycle to break status and see improvements.

Make sense?



Crossfit covers enough. To elaborate: Crossfit is a core strength and conditioning program. Core refers both to the main movements/abilities you need to perform most sports/activities (think the core curriculum in college). Secondly it's a core program in the sense that you're core (essentially upper legs/hips/trunk) will be worked predominantly, and the further from your core you go, the less the areas are worked. This is the way your body recruits muscles anyway.

Was there any particular area/movements you were concerned wouldn't get the attention you feel they deserve?

Colm

I was worried that my shoulders and my forarms would not get enough attention but I could be totally wrong though? Someone said that some muscles do get over looked, what are they?

Hanley

What attention do your forearms need?!?!?!?

HammerHeadGym

No muscle group will be left 'un-attended' but hey will not get the same attention as in a body builders workout.

Bodybuilders build towards an aesthetic ideal (generalyy, whatever won last years contest) where as in crossfit, we build towards practical (or functional) use.

And you forearms will be hanging off you for a while.

Hanley

Functional in what sense of the word? The ability to perform everyday tasks more effectively I assume?

I've never got this "functional" training thing.

Frank Bullitt

So everywhere still gets hit then, cool.

My other concern was that if a work out takes toy like 10 minutes to do then is that it? or can you do 2 sessions in one go?

Colm_OReilly

I was worried that my shoulders and my forarms would not get enough attention but I could be totally wrong though?

Your shoulders will definitely get worked, Crossfit relies heavily on presses, push presses, push jerks, split jerks & handstand push ups which will directly target your shoulders.

Your forearms will be worked from all the pull ups, rowing and deadlifts you do.

Functional in what sense of the word? The ability to perform everyday tasks more effectively I assume?

I've never got this "functional" training thing.

"Increased work capacity across broad time and modal domains" - the ability to do more work, or the same amount of work more efficiently through different tasks.

An increased ability to perform day to day duties like carrying shopping, playing with your children, taking care of the elderly, walking up stairs, gardening and also an increased ability to perform emergency tasks (running from danger, climbing out/over something, carrying a drunk/injured friend to safety, moving obstacles). Essentially fitness that you can use outside the gym. When was the last time you'd to do a hamstring curl outside of a gym?

My other concern was that if a work out takes toy like 10 minutes to do then is that it? or can you do 2 sessions in one go?

Some workouts will be very short, like 8-12 minutes, but you'll be quite exhausted afterwards. If not, you're training at too low a level (or you're super super fit!) Others will take longer, a lot longer.

Some of the Crossfit top dogs will repeat the WoD twice, or do two metcon workouts. Most people will just do the WoD. Others still will do the CF warm up, the WoD, then work a little extra on whatever takes their fancy/they feel is weak. It would depend on your level of fitness.

Another thing to consider is that longevity does not equal fitness or indeed a good workout. Humans have a complex about longevity - considering how a long life is considered better than a short one, when quality would be far more important.

In terms of fitness, you can't really keep up the intensity required to get maximal benefits that long. Workouts shouldn't really pass the 45 minute mark (and I'm aware it's a big generalization), unless you are involved in an endurance activity.

Colm

Frank Bullitt

Ah cool, so i could do the crossfit then go do rock climbing or do Muay Thai as well or even some supplementary weights?

Also what are the metcon workouts? are they different from the WOD?

Colm_OReilly

Ah cool, so i could do the crossfit then go do rock climbing or do Muay Thai as well or even some supplementary weights?

Absolutely!

Also what are the metcon workouts? are they different from the WOD?

Metcon workouts are those which you do "for time" or "as many rounds in 20 minutes". They are the workouts which will directly improve your body's ability to use it's three energy pathways - oxidative, glycolytic, phosphagen.

Fran (21,15,9 of Thrusters & Pull Ups) is an infamous metcon workout.

Frank Bullitt

Excellent, this crossfit buzz is getting better by the minute!!!!

Hanley

Colm_OReilly wrote:

"Increased work capacity across broad time and modal domains" - the ability to do more work, or the same amount of work more efficiently through different tasks.

An increased ability to perform day to day duties like carrying shopping, playing with your children, taking care of the elderly, walking up stairs, gardening and also an increased ability to perform emergency tasks (running from danger, climbing out/over something, carrying a drunk/injured friend to safety, moving obstacles). Essentially fitness that you can use outside the gym. When was the last time you'd to do a hamstring curl outside of a gym?

When was the last time I did a hamstring curl INSIDE a gym

Nice definition tho.

brianon

I was not a fit person before crossfit last year so I scaled everything when I started. I have never noticed such quick changes in my fitness.

Crossfit can be very tough at times because you are generally pushing yourself to your max but it is never boring and very rewarding.

Equipment requirements are not so heavy. Even built my self a cheap Plyo box which works great.

The only problem I have is with the loy lifts. I don't know em at all and although there are plenty of internet guides out there I reckon its something that needs to be taught. I could be wrong. If so...I'd love to know a good resource.

Roper

We're not exactly blessed with a load O-lifting coaches in Ireland, but they're out there somewhere. Me, I just got someone to show me what they did, and my form is terrible!

spiral

Lads is a power clean diffucult to pick up ?

Roper

spiral wrote:

Lads is a power clean diffucult to pick up ?

Don't make me pun you....

Too late.... It depends on how heavy it is!

Actually power cleaning was for me the easiest bit.

spiral

Good man roper
http://orgs.jmu.edu/strength/Exercise_Technique/power_clean.htm

This is the best clip instruction wise I could find , I suppose I will just have to give it a go and see.

Colm_OReilly

I was not a fit person before crossfit last year so I scaled everything when I started. I have never noticed such quick changes in my fitness.

A great testimonial if ever there was one. What's great about it is that every single crossfitter would say the same.

The only problem I have is with the loy lifts. I don't know em at all and although there are plenty of internet guides out there I reckon its something that needs to be taught. I could be wrong. If so...I'd love to know a good resource.

Technical perfection is not a requisite - to a degree technique is overrated. I've known a lot of people to skip any workouts that involved O-Lifts because they didn't feel they could do them right.

If you start off training with a light enough weight and focus on technique, you'll get a lot of benefits. Only increase the weight as long as you can maintain good form, because after that you're losing the benefit and possibly shortening your exercise lifespan.

For example, we were doing the front squat the other day. I had good form on 80Kg and 82.5Kg, but it started to break down on 85Kg (leaning too far forward). Now I could have lifted the weight for the remaining sets but it would have been counterproductive, so I dropped down.

Here's some links to help you:
http://www.youtube.com/watch?v=wt423i1w6vs
http://www.youtube.com/watch?v=71denvCLxP0
http://www.youtube.com/watch?v=Y2ZV4gE0eUE
http://www.youtube.com/watch?v=uHB1r5Lo5iU

The lifts are very technical, no doubt about it, but that's no reason why you should avoid them. Just keep focused on technique, and the weight lifted will increase.

Excellent, this crossfit buzz is getting better by the minute!!!!

Glad to hear it!

Colm

juanveron45

is crossfit only based in dublin ,what about galway or cork?

Frank Bullitt

Crossfit sounds really interesting so far, im currently thinking about working it in with some light weights(maybe circutss), rock climbing and Muay Thai.

Just another question, if (as iv mentioned) the WOD is short and say I would like to do more Crossfit style work then do they have workouts to do for that? Like going the extra distance kind-of-thing.

Hanley

Powercleans are relatively easy to pick up. Obviously it helps to have someone watch you tho.

I learned how to power clean on my own and then went in search of some tips on how to improve my form. It was little things like keeping my eblows over the bar as I extended, "pushing the floor away" and delaying my hip drive a tiny bit that made all the difference.

Does that mean you can't clean effectively without these things? Of course not... that's how I was going them for 8 months!

Colm_OReilly

is crossfit only based in dublin ,what about galway or cork?

I'm only one man, but hopefully there's a few other Crossfitters around Ireland that will be inspired and start it up. Either that or I'll learn to be in multiple places at the same time

Just another question, if (as iv mentioned) the WOD is short and say I would like to do more Crossfit style work then do they have workouts to do for that? Like going the extra distance kind-of-thing.

A lot of people will work on some sport specific conditioning in conjunction with the WoDs. For example I'm running the marathon in Oct so I'll do some extra running during the week. But I also love Muscle Ups so I'll try to get a few in each day.

A lot of people are mixing in Starting Strength routines with their WoDs. Here's a link to the routines if you were interested in more strength.

Another strategy that people use is they'll double up the WoD - though only a handfull of people do that.

There's also an official CrossFit Warm Up. I usen't to do it if I was pushed for time, but I'll always do a set of OHS and get some pull ups and dips in before I start my WoD.

Colm

Hanley

This is actually a really good warm up http://www.crossfit.com/cf-info/faq.html#General7

Frank Bullitt

Gonna get crackin on my return to Ireland, which is next week, im hoping the crossfit workouts will help with my fitness, conditioning(muscle tone) and my climbing and Thai, but of course the over all aim for the outcome is to look tight and sturdy, here's hoping.

Frank Bullitt

A lot of people are mixing in Starting Strength routines with their WoDs. Here's a link to the routines if you were interested in more strength.

Hey Colm,

Are there any programmes for conditioning to mix in with the WOD?

Frank Bullitt

Im still confused about how this works, Iv been reading crossfit.com and the past few workouts other than September 01 "crossfit total" seems a bit lacking in how intense they are, now I could be TOTALLY wrong but some of the workouts just seem like nothing at all and very short.

Any help?

Colm_OReilly

Im still confused about how this works, Iv been reading crossfit.com and the past few workouts other than September 01 "crossfit total" seems a bit lacking in how intense they are, now I could be TOTALLY wrong but some of the workouts just seem like nothing at all and very short.

Let's take a look at the last few WoDs:

Monday 070820

Front Squat 3-3-3-3-3-3-3 reps: Builds core strength and the ability to powerfully extend your hips. Performance in most areas (essentially all) originates at the hip.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.: Builds gymnastic ability (to use/control your body), stamina, endurance. You'd be surprised just how quickly your scores will degenerate as the workout goes on.

Wednesday 070822

Shoulder Press 5-5-5-5-5 reps

Post loads to comments. Technically "Upper Body" work, you need to stabilise everything from the ground up in order to control a weight overhead. The 5x5 protocol is one of the most effective we've found for building strength and power. You'll benefit in terms of coordination and balance as well from this WoD.

Friday 070824

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups: It would want to be one tough sob who doesn't find this an intense wod.

Saturday 070825

Deadlift 1-1-1-1-1-1-1 reps: Max strength, as near enough to a total body exercise as you can get - all good things come from the deadlift.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups: Another intense wod, this workout has made men cry.

Tuesday 070828

400 meter Walking lunge: People thought this was easy as well. It's take elite athletes 16 minutes to complete, and about 400-450 lunges. Pretty much anyone will be wiped after that many lunges.

Wednesday 070829

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able. Granted this could be quite the short wod, depending on your ability.

Thursday 070830

Run 5 K: 20-25 minutes intense exercise

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep: This wod can be very long if you're near the limits of your physiology.