CrossFit - The Story so far

BobbyOLeary

Hi guys,

I don't post on this too often but I thought I'd post this up anyhow. About 1.5 months ago I decided to take up CrossFit. I did it for a number of reasons:

1. I heard it was the best workout regime going
2. I wanted to get stronger
3. I was never able to do pullups
4. I've got a short attention span in the gym so I needed something quick
5. I'd tried it before and never gotten into it

When I first tried it I did a WOD called Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats. As many rounds as possible in 20 mins. I got 6 I think, what I also got was the worst DOMS in my chest that I had ever felt. I couldn't lean my elbows on a table for a week. Suffice to say I was disheartened.

Over the next few months I learned to squat and to deadlift, never really got into it though, I couldn't see the point in picking something up off the ground as a workout! Finally, after talking to Colm O'Reilly (Free plug) I decided to try CrossFit again. This time I used a scaled down version frombrandxmartialarts.com. What a difference!

Suddenly I started to understand what the whole thing was about, the workouts were still tough but at least they were doable! No more week long muscle pains, all I had now was a desire to get back in the gym! Every single aspect of my fitness improved, not that I'm very strong even now but I've made big gains for me!

For example, when I started deadlifting I was struggling and sweating with 55kg, this morning in the gym I lifted 90kg. Not huge by any standard but an enormous improvement. Pull-ups went from 1 to about 7 (I even started to kip!) Dips went from 3 to 12. Weight and bodyfat down as well. I could go on!

I suppose my whole reason for posting this up is to say that large gains are possible for average people. Whenever I read this board I'm slightly intimidated by the massive lifts of some posters, I thought I'd try and even it out by showing what the average person can do! CrossFit may not be for everyone, it is tough and it asks a lot of you but the results are there for anyone who is willing to put in the effort. I did and I haven't looked back!

Bobby
Average CrossFitter!

slemons

Congrats man, and keep up the good work!


My own opinion of crossfit is somewhat different. It seems to me that crossfit is: taking a good exercise, and doing it til failure, with the worst ROM and technique possible. Those with the absolute worst technique are applauded! Kipping chins being a great example. Very strange altogether

The FitnessDock

slemons wrote: »

It seems to me that crossfit is: taking a good exercise, and doing it til failure, with the worst ROM and technique possible. Those with the absolute worst technique are applauded! Kipping chins being a great example. Very strange altogether

I find it strange that in this thread, you make a point of talking about bad technique.

On the self-defence forum, you suggested that others would be best off not going to the upcoming Kettlebell workship (where they would learn good exercise technique).

Instead, you suggested they save their money and learn from clips on YouTube.....

slemons

Sorry man, but i dont think i've ever posted on the self defense forum? I dont remember even looking in there...

The FitnessDock

Here's the thread I was talking about, actually posted on the Fitness forum a few days ago.

http://www.boards.ie/vbulletin/showthread.php?t=2055178509

slemons

sorry man, but how do you not lift a kettlebell with bad technique? Isnt that the whole idea?

I'd pay a coach good money to help me with my periodisation training plan for next year, or to help me sort out my DKB snatch problems, but to throw around a non-uniform weight with a thick handle? I dont think so

rubadub

slemons wrote: »

sorry man, but how do you not lift a kettlebell with bad technique? Isnt that the whole idea?

To me a bad technique includes dangerous ones. I saw that youtube comment the other day too, I would not advise randomly looking at youtube for techniques, a few threads here post you tube links as guides on what NOT to do. Many have terrible form which is not only wasteful but dangerous. If experienced lifters can post a youtube link with good technique that is fine.

There are changes you can do to make exercises more difficult, like using rings for dips, and while on rings you can alter your position to tax other muscles more. But I would doubt cross fit are encourageing "bad techniques", many techniques can make a lift more difficult, maybe that is what you mean? i.e. it is not the most efficient way to lift a kettlebell, but is in no way "bad" as in dangerous. If somebody said I was to be paid €10 per bicep curl, I could probably swing out 12 instead of 8 with correct form.

I havent read much about crossfit, but the impression I get is it is about functional strength, real world strength. A guy might do only bicep curls, thing himself real strong since he can curl 60kg, then goes to lift up a wriggling child and does his back in since it is completely weak. Kettlebells are uneven weight, like most objects you lift. People who can press a 100kg barbell could probably not press a 90kg man like a wrestler could.

The FitnessDock

rubadub wrote: »

Kettlebells are uneven weight, like most objects you lift. People who can press a 100kg barbell could probably not press a 90kg man like a wrestler could.

Good point.

There's a great exercise that demonstrates this whereby you do overhead presses with a keg filled with water.

When it's full and at its heaviest, the keg is far EASIER to press than when it's only half-full and much lighter. This is because the weight is constantly being re-distributed as you balance it, stressing the muscles involved in different ways. For example, a standard barbell press wouldn't stress the obliques so much.

Hanley

The FitnessDock wrote: »

Good point.

There's a great exercise that demonstrates this whereby you do overhead presses with a keg filled with water.

When it's full and at its heaviest, the keg is far EASIER to press than when it's only half-full and much lighter. This is because the weight is constantly being re-distributed as you balance it, stressing the muscles involved in different ways. For example, a standard barbell press wouldn't stress the obliques so much.

Kettlebells don't "slosh around" tho. They're a fixed weight.

I would imagine that once you got used to using them and learn how they react in certain positions (like you would with a barbell) that'd be them "cracked" so to speak.

Unlike a keg filled with water which moves purely randomly with no discernable pattern.

Smellyirishman

Hanley wrote: »

Kettlebells don't "slosh around" tho. They're a fixed weight.

Thanks, I was wondering about that. So I'm right in saying a KB is "solid" and doesn't have a hollowed area or anything with moving weights? That previous statement confused me a bit.

Hanley

Smellyirishman wrote: »

Thanks, I was wondering about that. So I'm right in saying a KB is "solid" and doesn't have a hollowed area or anything with moving weights? That previous statement confused me a bit.

My kettlebell history isn't too up to scratch, but I believe they were originally cannoballs with a handle welded on.

So no, they're not hollow or unpredictable. I think the thing most people probably struggle with is that the weight is posiition completey differently due to the big heavy lump hanging off the handle. So as it moves the positino of the weight relative to you moves to. Unlike a dumbbell which might follow the arc your hand makes perfectly.

The weight will "move" to an extent. But it's not in anyway similar to a half filled keg of water sloshing about.

The FitnessDock

Hanley wrote: »

The weight will "move" to an extent. But it's not in anyway similar to a half filled keg of water sloshing about.

I was responding to rubadub's point that a person who could press a 100kg barbell could probably not press a 90kg man like a wrestler could. I then described the half-filled keg exercise to support the point with a practical example.

I didn't mean to imply that the exercises were similar to kettlebell exercises in terms of being an uneven weight. They're not - a kettlebell is a fixed weight.

Kettlebell exercises fit in perfectly with outdoor workouts consisting of similar hardcore exercises like the one I described. Other examples include farmer's walks, tractor tyre flipping, car pushing and beating the hell out of tyres with very heavy hammers!!!

I'm sure my "technique" in all these exercises is awful but after 10+ years of working in gyms , they're by the far the best type of workouts for me in terms of motivation, enjoyment and RESULTS!

Each to their own however. There are many different ways to get great results - as long as you're working hard and making consistent and noticeable progress

Paul

Hanley

The FitnessDock wrote: »

I didn't mean to imply that the exercises were similar to kettlebell exercises in terms of being an uneven weight. They're not - a kettlebell is a fixed weight.

I don't doubt that they can be effective. It jsut seemed like in the context of thread they were bring promoted for being super hard to stablise. Like a keg full of water!!

Obviously that wasn't the case. Best of luck on Saturday. Get videos

Transform

slemons wrote: »

sorry man, but how do you not lift a kettlebell with bad technique? Isnt that the whole idea?

I'd pay a coach good money to help me with my periodisation training plan for next year, or to help me sort out my DKB snatch problems, but to throw around a non-uniform weight with a thick handle? I dont think so

This statement makes no sense what so ever.

I like cross fit as a change in program and i find it best of all for teaching intensity to people which so many lack in their workouts.