Crossfit workouts

compaqlaptop1

So cardio such as running is good for getting rid of fat. Lifting heavy weights is good for putting on muscle. Well what kind of benefits do you get out of crossfit workouts such as these?

Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)

Cindy
As many rounds as possible in 20 minutes
5 Pullups
10 Pushups
15 Squats

Ive been doing this Cindy workout once a week (in conjunction with my regular weights work) for the last month or two and it kills me every time. But running 10 miles would kill me too and it would do feck all for me when it comes to putting on muscle. So Im wondering whats the deal with the crossfit stuff....is it any good for putting on muscle or would I better off spending the time doing regular weights?

Molly

If you want to get big don't do crossfit.

If you want to get bigger & stronger while doing crossfit supplement it with a strength program and eating more.

If you want to get big do a body builder program while eating more. You will also get stronger.

If you want to get strong do a strength program while eating more. You will also get bigger.

Remmy

Molly wrote: »

If you want to get big don't do crossfit.

If you want to get bigger & stronger while doing crossfit supplement it with a strength program and eating more.

If you want to get big do a body builder program while eating more. You will also get stronger.

If you want to get strong do a strength program while eating more. You will also get bigger.

Q.E.D.

gavney1

Molly wrote: »

If you want to get big don't do crossfit.

If you want to get bigger & stronger while doing crossfit supplement it with a strength program and eating more.

If you want to get big do a body builder program while eating more. You will also get stronger.

If you want to get strong do a strength program while eating more. You will also get bigger.

post of the year. summarizes alot. if id read this post 2 years ago, I'd be massive now.

compaqlaptop1

Molly wrote: »

If you want to get big don't do crossfit.

If you want to get bigger & stronger while doing crossfit supplement it with a strength program and eating more.

If you want to get big do a body builder program while eating more. You will also get stronger.

If you want to get strong do a strength program while eating more. You will also get bigger.

But what benefits do these crossfit workouts give? What will I gain from them? Ive added in crossfit workouts once a week in conjuction with my regular weights workouts. Im wondering if this is a good idea or should I just ditch them altogether and just focus on the weights.

SanoVitae

This is straight from the Crossfit FAQ (http://www.crossfit.com/cf-info/faq.html#General0)

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,

Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids

The bodybuilding model is designed around, requires, steroids for significant hypertrophy.

The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.

Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

So not only does Crossfit help make you elite, it's also by far the best way to gain muscle if you don't take steroids.

King of Kings

SanoVitae wrote: »

This is straight from the Crossfit FAQ (http://www.crossfit.com/cf-info/faq.html#General0)



So not only does Crossfit help make you elite, it's also by far the best way to gain muscle if you don't take steroids.

so you take info from crossfit saying they are the best - quality unbiased view

I disagree when it comes to mass building that cross fit will gain muscle faster than a bodybuilding program.
Certainly crossfit may be better than certain bb programs but with so many types and styles you cannot say that conclusively and further to that the hiughlighted segment only compares two types of training. There are more btw.

Hanley

SanoVitae wrote: »

This is straight from the Crossfit FAQ (http://www.crossfit.com/cf-info/faq.html#General0)



So not only does Crossfit help make you elite, it's also by far the best way to gain muscle if you don't take steroids.

There is so much wrong with that. Like it's a genuinely, blatant, unashamed lie. I want to find him and hurt him for saying something so f*cking stupid.

d'Oracle

King of Kings wrote: »

so you take info from crossfit saying they are the best - quality unbiased view

I disagree when it comes to mass building that cross fit will gain muscle faster than a bodybuilding program.
Certainly crossfit may be better than certain bb programs but with so many types and styles you cannot say that conclusively and further to that the hiughlighted segment only compares two types of training. There are more btw.

I believe that his post was sort of tongue in cheek.

Molly

@SV; Anyone with even a modicum of common sense pays no attention to greg glassman or most things written on the main site.

@OP; Crossfit workouts will help your overall fitness level. Will they make you strong? No. Will they make you huge? No (unless you're some sort of superfreak who gains by looking at a barbell)

Hanley

Molly wrote: »

If you want to get big don't do crossfit.

If you want to get bigger & stronger while doing crossfit supplement it with a strength program and eating more.

If you want to get big do a body builder program while eating more. You will also get stronger.

If you want to get strong do a strength program while eating more. You will also get bigger.

If you want to be alright at everything, and good at nothing. Do Crossfit.

Molly

Except you might be good at crossfit

gavney1

Hanley wrote: »

If you want to be alright at everything, and good at nothing. Do Crossfit.

That's what lots of people want!

Magic Eight Ball

Molly wrote: »

Except you might be good at crossfit

Yeah, the 'Sport of Fitness' :rolleyes: puke..

columok

Get strong. Do some metcons (branded whatever way you like). Get stronger.

A good (emphasis on good) crossfit affiliate is useful for this in terms of driving appropriate high intensity through group classes and still focussing on developing strength in parallel. As above ignore 99% of what crossfit.com says.

Transform

columok wrote: »

Get strong. Do some metcons (branded whatever way you like). Get stronger.

A good (emphasis on good) crossfit affiliate is useful for this in terms of driving appropriate high intensity through group classes and still focussing on developing strength in parallel. As above ignore 99% of what crossfit.com says.

what he said 1+

King of Kings

d'Oracle wrote: »

I believe that his post was sort of tongue in cheek.

how dare he

Colm_OReilly

CrossFit's aim is to build as broad a base of fitness as possible, i.e. the ability to do any physical task, ideally in any sort of weight/rep range/time scale as possible.

Workouts like Cindy and Barbara focus primarily on building local muscular endurance. There's a cardiovascular element to it as well.

SanoVitae

columok wrote: »

A good (emphasis on good) crossfit affiliate is useful for this in terms of driving appropriate high intensity through group classes and still focussing on developing strength in parallel. As above ignore 99% of what crossfit.com says.

Why become a Crossfit affiliate to begin with and then ignore 99% of what the Crossfit guys advocate?

Zamboni

SanoVitae wrote: »

Why become a Crossfit affiliate to begin with and then ignore 99% of what the Crossfit guys advocate?

It is a very cheap franchise for a recognizable and rapidly growing business?
My guess would be that there will be at least ten more in this country by 2015.

gavney1

SanoVitae wrote: »

Why become a Crossfit affiliate to begin with and then ignore 99% of what the Crossfit guys advocate?

just cause the website explains it badly and/or contains lies doesn't mean it's a bad programme.

plenty of bad articles out there about squatting, doesn't mean squatting is a bad exercise.

I did crossfit for a couple months. Liked the class format and the coaching technique (incl colm). But it wasn't specifically geared to what I wanted to achieve (i.e. get big muscles).

Also, one of the coaches there (can't remember his name) kept going on about how gyms were a waste of time and crossfit was NO.1. I hate being told that sort of stuff. It really turns me off. I can judge things for myself.

SanoVitae

Zamboni wrote: »

It is a very cheap franchise for a recognizable and rapidly growing business?

Franchise owners tend not to allow franchisees alter their blueprint. What they consider a "good affiliate" is someone who does exactly that they advocate in their guidelines.

This is why McDonalds, for better or worse, is so successful because there is such a consistency in all their franchises worldwide. If someone opened up a McDonalds franchise under their name,started selling nothing but salads and protein shakes, they would be closed down immediately.

Hanley

SanoVitae wrote: »

Franchise owners tend not to allow franchisees alter their blueprint. What they consider a "good affiliate" is someone who does exactly that they advocate in their guidelines.

This is why McDonalds, for better or worse, is so successful because there is such a consistency in all their franchises worldwide. If someone opened up a McDonalds franchise under their name,started selling nothing but salads and protein shakes, they would be closed down immediately.

It's cool brah - it's open source.

In fairness, I much prefer the way CFI operates re: programming etc to .com

Edwardius

SanoVitae wrote: »

Franchise owners tend not to allow franchisees alter their blueprint. What they consider a "good affiliate" is someone who does exactly that they advocate in their guidelines.

This is why McDonalds, for better or worse, is so successful because there is such a consistency in all their franchises worldwide. If someone opened up a McDonalds franchise under their name,started selling nothing but salads and protein shakes, they would be closed down immediately.

Thing is, it's an "affiliate system" not a franchise. .com would be eligible for all sorts of taxes if it were a franchise, which is why (in theory anyway) HQ doesn't enforce any control over affiliates in terms of the programming or anything else. The blurb is that "the market will reward" good affiliates and "the cream will rise to the top" (it also means that glassman gets to keep more of his gin money). The affiliate fee allows someone to licence the CF name and say they use CF methods (as long as the person running the affiliate has an L1 cert) and I think that's about it.

Zamboni

Dead Ed wrote: »

The affiliate fee allows someone to licence the CF name and say they use CF methods (as long as the person running the affiliate has an L1 cert) and I think that's about it.

It's my fault I used the word franchise incorrectly earlier.

But you're right.
If you have a spare weekend to do a L1 course and around €2,400 ($1,000+$2,000) you can be an up and running affiliate before you can say rhabdomyolysis.

SanoVitae

Just to make it clear, there are many things I really like about Crossfit.

There many advantages to that style of training and the routine variety and the comradery certainly make it fun.

In fact, I've recently contacted Oisin from Clontarf Strongman (http://www.facebook.com/home.php#!/profile.php?id=100001743734568&sk=info) and we're going to promote his sessions to our gym members.

It's just that my approach would be to take all the good aspects of Crossfit (eliminating all the things I dislike/disagree with it) and set up my own seperate company. Obviously I would not benefit of piggybacking on the strong Crossfit brand, but it would be worth it in the long run IMO.

columok

SanoVitae wrote: »

It's just that my approach would be to take all the good aspects of Crossfit (eliminating all the things I dislike/disagree with it) and set up my own seperate company. Obviously I would not benefit of piggybacking on the strong Crossfit brand, but it would be worth it in the long run IMO.

It's a double edged sword. While you might argue that the CFI guys (for example) benefit from association with some of the positive aspects of crossfit they're often really unfairly tarred with the same brush as some of the douchier US guys. This is particularly true on this board where people make some pretty ignorant snipey comments. CF (or maybe just CFI) must have murdered their families/stolen their girlfriends/screwed them over in some kind of heist.

I train out in CFI and there's no lying on the ground, a big focus on strength, sensible programming, no t-shirts off, no SDHPs, no wallet chains. This has been said OVER and OVER again by numerous well informed posters. Training out in CFI has opened me up to the world of strength and conditioning and Will/Colm have been very supportive of my current linear strength progression helping me find ways of managing my recovery and strength programming with the variety of the weeks CF training.

SanoVitae

Zamboni wrote: »

If you have a spare weekend to do a L1 course and around €2,400 ($1,000+$2,000) you can be an up and running affiliate before you can say rhabdomyolysis.

Wow - their prices have shot up over the last few years.

Back in 2007, I enquired about becoming an affiliate of Crossfit. At the time, I believe Crossfit Ireland was in its infancy and I wanted to know more about what was involved in becoming an affiliate.

Anyway, they emailed me back saying I needed to send them an essay, stating why I would make a good affiliate of Crossfit. One quick essay (about 2 paragraphs at most) and 1 week later, I received this reply from Nicole Carroll, CrossFit Affiliate Director.

The email was entitled: "Please join the CrossFit family of Affiliates!" and read:

Hi Paul:

On behalf of CrossFit, I would like to offer our congratulations and to let you know that we would be honored to have you join the CrossFit family of affiliates.

To complete the acceptance process:

1. Please review the attached licensing agreement. We will need a signed copy of the agreement faxed to 866-583-1584.

2. Pay online at the CrossFit store (https://store.crossfit.com) under "Affiliation Fee". The affiliation fee is non-refundable.

3. Fax or e-mail proof of insurance.

For insurance forms you may need this address to list for CrossFit Inc.

CrossFit, Inc
3196 Willow Creek Rd
Ste - A103 Box #295
Prescott AZ 86301

Please DO NOT mail your proof of insurance or your license agreement to us as it will not be processed properly . If there is a problem with getting us the documents by fax and/or by paying on line please let me know.

Once we receive the agreements, proof of insurance, and payment you will be officially affiliated with CrossFit Inc and we will link your site to the main CrossFit site. This must happen within three months or we will have to ask that you re-apply.

Also, please remember you must have this link on your website homepage:

http://www.crossfit.com/cfj-logo.html

Please send us your official CrossFit name and website as soon as they are ready.

Finally, please read through the Affiliate FAQ page, http://www.crossfit.com/cf-info/faq.html#Affiliates0, many questions about being a CrossFit Affiliate are answered there.

We look forward to having you aboard!

Nicole Carroll
CrossFit Affiliate Director

All they asked of me was that I signed their contract, send them proof of insurance and pay them the cash. No proof of fitness qualifications required. No training course to attend beforehand, no videos to submit or tests to pass.

Anyway, after this, I decided it was not for me at all and did not take it any further.

emptyshed

One of the mates has started cross fit recently.

He's ultra fit..., gets sponsored to do sub 3 marathons as a pacemaker, black belt martial arts, ultra running, done the marathon de sables etc,... has the food intake down to a science...in short an extreem fitness geek.

Anyway, he recons that he has never seen such huge improvements in his own general fitness, and keeps tellin me to give it a go.

Seems to be very intense workout in short amount of time.

(P.s. I guess its how much effort ya put in too...as I said this guys an extreemist, so I'm guessin he'd be pushing himself)

Hanley

emptyshed wrote: »

One of the mates has started cross fit recently.

He's ultra fit..., gets sponsored to do sub 3 marathons as a pacemaker, black belt martial arts, ultra running, done the marathon de sables etc,... has the food intake down to a science...in short an extreem fitness geek.

Anyway, he recons that he has never seen such huge improvements in his own general fitness, and keeps tellin me to give it a go.

Seems to be very intense workout in short amount of time.

(P.s. I guess its how much effort ya put in too...as I said this guys an extreemist, so I'm guessin he'd be pushing himself)

He's probalby just seen significant improvements to his Crossfit stuff. Whcih makes sense. Considering he's started to train it.

Remmy

SanoVitae wrote: »

Wow - their prices have shot up over the last few years.

Back in 2007, I enquired about becoming an affiliate of Crossfit. At the time, I believe Crossfit Ireland was in its infancy and I wanted to know more about what was involved in becoming an affiliate.

Anyway, they emailed me back saying I needed to send them an essay, stating why I would make a good affiliate of Crossfit. One quick essay (about 2 paragraphs at most) and 1 week later, I received this reply from Nicole Carroll, CrossFit Affiliate Director.

The email was entitled: "Please join the CrossFit family of Affiliates!" and read:

Hi Paul:

On behalf of CrossFit, I would like to offer our congratulations and to let you know that we would be honored to have you join the CrossFit family of affiliates.

To complete the acceptance process:

1. Please review the attached licensing agreement. We will need a signed copy of the agreement faxed to 866-583-1584.

2. Pay online at the CrossFit store (https://store.crossfit.com) under "Affiliation Fee". The affiliation fee is non-refundable.

3. Fax or e-mail proof of insurance.

For insurance forms you may need this address to list for CrossFit Inc.

CrossFit, Inc
3196 Willow Creek Rd
Ste - A103 Box #295
Prescott AZ 86301

Please DO NOT mail your proof of insurance or your license agreement to us as it will not be processed properly . If there is a problem with getting us the documents by fax and/or by paying on line please let me know.

Once we receive the agreements, proof of insurance, and payment you will be officially affiliated with CrossFit Inc and we will link your site to the main CrossFit site. This must happen within three months or we will have to ask that you re-apply.

Also, please remember you must have this link on your website homepage:

http://www.crossfit.com/cfj-logo.html

Please send us your official CrossFit name and website as soon as they are ready.

Finally, please read through the Affiliate FAQ page, http://www.crossfit.com/cf-info/faq.html#Affiliates0, many questions about being a CrossFit Affiliate are answered there.

We look forward to having you aboard!

Nicole Carroll
CrossFit Affiliate Director

All they asked of me was that I signed their contract, send them proof of insurance and pay them the cash. No proof of fitness qualifications required. No training course to attend beforehand, no videos to submit or tests to pass.

Anyway, after this, I decided it was not for me at all and did not take it any further.

Now you're justing showing off that Nicole Carell is sending you emails.:rolleyes: I hate you..:D

SanoVitae

Remmy wrote: »

Now you're justing showing off that Nicole Carell is sending you emails.:rolleyes: I hate you..:D

I just googled her to see what you were talking about - this came up -> http://www.youtube.com/watch?v=BI2zXPwmhEM

Reading the comments, it seems she has a lot of fans. I just hope you're not WhiteMan0077 though....