Crossfit - Thoughts?

[Armykid93]

People say it's more functional. That term gets thrown around a lot. But what is functional? Well, to me functional is being able to ruck and run. Is crossfit going to make me better at that? No, so to a soldier it isn't a functional way train.

Is crossfit a good way for anyone to train? Not really, unless you want to be better at crossfit, it's to sporadic in how it approaches fitness. Not only in its aspects stimulating a training effect, but also in its workouts. You can't be a phenomenal endurance athlete and an awesome Olympic lifter. It's two different disciplines of strength that utilize two different energy pathways.

Does it burn tons of calories? Sure it does, so does construction work or the military. Both of which are a lot less likely to hurt you in my opinion.

That being said I love that it's getting people moving. I love anything that gets people off the couch. I do believe it's here to stay honestly. Theres a televised, world wide event that takes place for it so I doubt it's going anywhere anytime soon.

[Armykid93]

I'd also like to say the dudes that are good at it are phenomenal athletes. True freaks. The funny thing is though, they don't do WODs, they don't train crossfit. They train movements for the most part.

[noon]

Well here's an open invite to any one that wants to beat a tractor tire with a sledge hammer.
Stop over I'll let ya chop fire wood till you can't move. Then I'll hose ya off and I'll buy you all the steak chicken and shrimp you can eat.

[noon]

I'll even throw in candied bacon in place of a salad.

[tarmyg]

I just started a few weeks go and have added 2 workouts/week (3/week became to much) on top of my lifting routine to get more cardio training in as I am slightlky obessed with being able to perfom crazy hikes without feel like I am dying. It also helps since I have a VERY active 6-year-old at home who wants nothing but run around.

My impression is that the workouts I get are amazing. We are never more than 4-6 people in one workout so it is like having a PT constantly pushing you to new levels (Reminds me about morning exercise in the Army many moons ago) and I feel this makes me perform even more. It also becomes a bit competitive in the room with everyone trying to win. That is also something that helps me a lot. I can also feel that I am becoming a bit more flexible already as I have to do movements I am not used to. All in all, anyone looking for a crazy HIIT Cardio training combined with lifting in a competitive atmosphere can not go wrong IMHO!

[jimmyinkedup]

I just started a few weeks go and have added 2 workouts/week (3/week became to much) on top of my lifting routine to get more cardio training in as I am slightlky obessed with being able to perfom crazy hikes without feel like I am dying. It also helps since I have a VERY active 6-year-old at home who wants nothing but run around.

My impression is that the workouts I get are amazing. We are never more than 4-6 people in one workout so it is like having a PT constantly pushing you to new levels (Reminds me about morning exercise in the Army many moons ago) and I feel this makes me perform even more. It also becomes a bit competitive in the room with everyone trying to win. That is also something that helps me a lot. I can also feel that I am becoming a bit more flexible already as I have to do movements I am not used to. All in all, anyone looking for a crazy HIIT Cardio training combined with lifting in a competitive atmosphere can not go wrong IMHO!

So you are actually doing it. Thats great.
Seems like you really like it so far as well. Are you planning on sticking with it? Doing just crossfit from here on out or what?
OK s

[tarmyg]

So you are actually doing it. Thats great.
Seems like you really like it so far as well. Are you planning on sticking with it? Doing just crossfit from here on out or what?
OK s

My current plan is to stick with this until next photo shoot that is, tentatively, in October 2016. I doubt I will ever do just Crossfit but who knows!

[noon]

[noon]

[bartman314]

i personally am not into it, but understand how many people might be. i have a good friend who loves it - and he's got quite the physique too.

imho, the right workout is the one you can stick to. see for those who like small group camaraderie, competitve dynamics, and dynamic moves (and have good joints) it's a great option.

[RunMeOver2]

I was not into it until just recently. My buddy from work was bragging how he completed his crossfit workout in some time I forget was it was. But I told him oh come on it can't be that bad. And he invited me over to do the workout with him. Not gonna lie I was hurting by the end of it. Like really hurting lol

Here was the workout

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

And basically it's a race thru it.

So I told him every Saturday I wud come do a workout with him because it made me interested

[Hoggage_54]

One opened up 5 minute walk from me and I live in a small but growing town surrounded by farms.

I was on my way to the store and saw a middle aged guy running back and forth from the crossfit building to the road carrying a medicine ball on his shoulder.

[kelkel]

I was on my way to the store and saw a middle aged guy running back and forth from the crossfit building to the road carrying a medicine ball on his shoulder.

Target practice?

[solit1ea]

So first and foremost, I respect ANY athlete who can do the things they do. However, much like anything, there are those who should, and shouldn't do it.

Over here, the X- Fitters seem like they are in a damn cult: They all stick together, hang out, eat the same shit, etc. That's all they talk about. Paleo this, carbs that, yadda freaking yadda.

Second, its a dangerous sport. You are NOT supposed to be doing Olympic lifts for numerous repetitions. Thats not what the movement is intended for. They are explosive, total body movements and are very taxing on the CNS and the body in general. Ain't nobody supposed to be doing 30 reps of power cleans!

But I get it, its an endurance based version of lifting/power lifting that is not for the weak. There are some local gyms around here that do a modified, some what safer version of this for group fitness. And to that I say: Good for you. If you can get the general population to get up off their asses and make working out fun for them then good for you. From a safety stand point though, make sure there is more than just one trainer there for a group of 20-30 folks who have no freaking idea what a hang snatch is, let alone try and do one!

[bloodchoke]

Crossfit is like AAS use: there are people doing it right and there are people doing it wrong. There are plenty of examples to give you the impression that each of them is a stupid thing to do.

I'm fortunate enough that my first exposure to xfit was in one of the first 30 xfit gyms in the US, years before it went through its fad stage, so I have always held it in high regard. It's not for me because I have such limited ROM in my right shoulder, I cannot perform olympic lifts.

MANY, people have found a home in xfit who, otherwise, would not be exercising. Anything (I'm talking about the legit, safe gyms) that gets sedentary people out and moving around and setting goals for themselves has my support.

[hellomycognomen]

I never saw the appeal. From what I've seen at my gym its all about the time clock, do the movements as fast as possible with no regard to form. I just don't see the point.

Its an injury waiting to happen IMO.

The reason why I believe its so popular is that people like to be cheered on and given pats on the back. There is a shortage of self motivation now in days.

[fxrjuiceman]

<img src="http://forums.steroid.com/attachment.php?attachmentid=160340"/>

this^

[papathesmurf]

My take:

I started crossfit November of 2005.

The skills that crossfit helps to develop is extremely functional in life especially for military members of people who would like to join the militarily.

Crossfit is one of the only ways to improve ones ability to carry a heavy weight for a long distance.

I stopped doing cross fit for two reasons:

Members of boxes tend to be egotistical.

Olympic lifts at a rapid pace = bad form = getting hurt

Edit: It appears we are all saying the same thing.

[jimmyinkedup]

Well I didnt do my crossfit workout the Sat I was supposed to and then I got pneumonia so I have not yet done it. I will still be giving a crossfit workout a try. I will def not be doing anything that will compromise correct form I can assure you and I sort of have a feeling of what I might expect. I think cardio wise it is going to kick my ass in a big way. I also think I will be sore as hell. My big question is will I enjoy it as a way to incorporate some HIT cardio (which I happen to normally hate, cardio that is)into an activity that I enjoy, lifting. Something I could do once a week to get som HIT cardio in for someone that simply hates traditional forms of HIT cardio. At any rate I know this is dragging out but when I do this workout (and I will do it) I will post up my thoughts.

[Bodacious]

You will like it Jimmy give it a try. Seems like you been lifting weights for years. Change it up some.

[bloodchoke]

Well I didnt do my crossfit workout the Sat I was supposed to and then I got pneumonia so I have not yet done it. I will still be giving a crossfit workout a try. I will def not be doing anything that will compromise correct form I can assure you and I sort of have a feeling of what I might expect. I think cardio wise it is going to kick my ass in a big way. I also think I will be sore as hell. My big question is will I enjoy it as a way to incorporate some HIT cardio (which I happen to normally hate, cardio that is)into an activity that I enjoy, lifting. Something I could do once a week to get som HIT cardio in for someone that simply hates traditional forms of HIT cardio. At any rate I know this is dragging out but when I do this workout (and I will do it) I will post up my thoughts.

We're weight lifters -- anything over six reps is cardio! Get well. And props to you for trying it. I hope it's a legit place.

[Scabtree]

[jimmyinkedup]

^^ That guy is hilarious!

[hellomycognomen]

My take:

I started crossfit November of 2005.

The skills that crossfit helps to develop is extremely functional in life especially for military members of people who would like to join the militarily.

Crossfit is one of the only ways to improve ones ability to carry a heavy weight for a long distance.

I stopped doing cross fit for two reasons:

Members of boxes tend to be egotistical.

Olympic lifts at a rapid pace = bad form = getting hurt

Edit: It appears we are all saying the same thing.

All exercise is functional. There is no such thing as "functional training."

I'm not sure where this whole functional trend began but for some reason it really getting on my nerves.

Ok I'm done ranting.

[cttoasn]

It stems from the difference between Strength&Conditioning programs designed for human performance and body building for aesthetics.

Being a Military guy...the term functional becomes evident when you switch the way you train. My days of Bis and Tris, chest and back, etc....did nothing to make me better, faster stronger where it mattered.

Switching to programming from a sports performance, Strength&Conditioning standpoint, where compound, functional movements, full range of motion and explosive, power producing movements were staples.....I was able to sprint to cover better, drag or carry my buddy to safety, haul my combat load, hump my Ruck and gear easier, jump canals in Iraq, climb compound walls, etc...,

It's not a knock on different training methodologies, but there are things that can translate into more functional, useable strength and it's almost never, isolated movements. Those preacher curls aren't helping me stay alive out there.

[hellomycognomen]

It stems from the difference between Strength&Conditioning programs designed for human performance and body building for aesthetics.

Being a Military guy...the term functional becomes evident when you switch the way you train. My days of Bis and Tris, chest and back, etc....did nothing to make me better, faster stronger where it mattered.

Switching to programming from a sports performance, Strength&Conditioning standpoint, where compound, functional movements, full range of motion and explosive, power producing movements were staples.....I was able to sprint to cover better, drag or carry my buddy to safety, haul my combat load, hump my Ruck and gear easier, jump canals in Iraq, climb compound walls, etc...,

It's not a knock on different training methodologies, but there are things that can translate into more functional, useable strength and it's almost never, isolated movements. Those preacher curls aren't helping me stay alive out there.

Each training program is specific to a persons goals, whether that be strength, speed, power, endurance, etc. But to classify an exercise as functional vs not IMO makes no sense.

[Splifton]

I'm going to walk the edge and try out CrossFit considering I can't weightlift at the moment. It's probably arguable that I never could weightlift.

I will be avoiding almost all leg exercises except strength and conditioning isolations for mobility.

EDIT: I'm going to try to avoid the group trainings at all costs and just do some of my own private investigations into CrossFit and the training methodologies that don't advocate prioritizing bodily momentum to compensate for dignified stupidity. I'm assuming it's just going to conjure nostalgic memories from track and cross country training.

[CaptainGoose]

I tried crossfit for a month last summer. Its really popular among my buddies still serving in the military.

My problem with it came down to programming, and progression. I found the WODs to be random and that there wasn't a clear way to progressively overload each workout other than to trying to get through the WOD faster than the last WOD.

In terms of what cttoasn said, I think you can follow a bodybuilding program and also train for strength and conditioning. For myself, my workouts always start with a compound movement such as a SQ, DL, Bench, or OHP then move onto more accessory work for stuff like Bis and Tris then if I feel like it I end off with a 20 minute cardio session.

With a bodybuilding rep range you're training your body for more endurance than if you were to train a purely Strength based rep range. Being able to "sprint to cover better, drag or carry my buddy to safety, haul my combat load, hump my Ruck and gear easier, jump canals in Iraq, climb compound walls, etc..." I think really comes down to being as strong as possible with a high aerobic capacity so this is what I think is the main goal of crossfit is however I'm not sure if crossfit is the best way to achieve this goal.

Another way to see crossfit and what they say "functional movements" is that they expose your body to a wide variety of movements so this could train your CNS to fire off in different ways. When your progressively doing traditional lifts such as the squat, you'll get better at squatting and stronger of course but does that carry over into dragging a sled or fireman carrying a guy compared to crossfit where youre exposed to for example throwing a medicine ball up in the air a 100 times then doing 20 snatches followed by walking on your hands for 100 meters or something like that.

[Ronnie Rowland]

CrossFit is not Functional Training! CrossFit is Dysfunctional Training at it's best You can read about the dangers of CrossFit and it's ineffectiveness as a lifestyle of fitness in my book, "Functional Training with a Fork". http://www.amazon.com/Functional-Tra.../dp/069250236X

[jimmyinkedup]

CrossFit is not Functional Training! CrossFit is Dysfunctional Training at it's best You can read about the dangers of CrossFit and it's ineffectiveness as a lifestyle of fitness in my book, "Functional Training with a Fork". http://www.amazon.com/Functional-Tra.../dp/069250236X

Thank You Ronnie!!

[GirlyGymRat]

DLB incorporates crossfit into her contest prep. I consider it another tool for cross training. I haven't done it yet but would consider when I plateau.

[Ronnie Rowland]

DLB incorporates crossfit into her contest prep. I consider it another tool for cross training. I haven't done it yet but would consider when I plateau.

Crosstraining is AFT (Advanced Functional Training) as described in my book. Functional Training with a Fork: Innovators of the 7 Types of Functional Training: Kathy C Rowland, Ronnie J Rowland: 9780692502365: Amazon.com: Books Crossfit is not the same as crosstraining (AFT). Huge difference!

[Alta]

Been doing it for 3 years now, and I really like it. I can hit a WOD at lunch and carry on my day without spending 2 hours in the gym. To me it's a sport. Are there injuries in sports? Yes. Same as crossfit. Same as bodybuilding, running, gymnastics, all sports and people get injured. I've built up to the point that I go 6 days a week with only some random shoulder pain, which is a HELL of a lot better than my rugby career, where injuries happened weekly. Repetitive injuries are also caused by poor form, so if you're throwing out your back from deadlifts you might want to talk (or listen to) your trainer. Mine is a former Ukranian powerlifter who wasn't good enough for the olympic team, but has translated his skillset into a pretty decent career as a CF competitor and is a killer coach. I've learned a TON about squats and deadlifts, and my numbers show it. My snatch still SUCKS though lol. I'm also 40 and running the 400 in the same time range as high school, so to me I feel pretty good about its results.

High level athletes aren't doing daily WODS in their training routines, they are doing a mix of metcons, skill and HEAVY olympic lifting. You're not going to turn into Rich Fronning by doing Fran twice a day, and the daily crossfitter isn't going to suddenly turn into a monster after 12 months of CF "girls". You turn into those machines with a hard training regimen, "supplements" (my opinion) and diet. I figured I could eat anything I wanted and hit WODS 3 times a week to maintain my size (6' 195lbs), and that's just not realistic. I got fatter and slower until I fixed my diet, and got in there 5-6 days a week. I also add in cardio on strength days, and traditional back/bi, chest/tri exercises on days with heavy cardio in the programming.


I'd be happy to answer any questions on it too. I'm not a crossfit ranting anti globo gym guy, so I'm happy to share pros and cons.

[Bertuzzi]

I was quite interested to see that this board started a crossfit section and I would love to chime in on this.

I have worked out traditionally for years and I like most of you love the gym.... Feel great just walking in the door.

November last year I walked into a Crossfit gym and fell in love. Hear me out before you judge me....

The gym I go to is largely focused on Strength and Conditioning. They do a lot of power lifting and olympic lifting. The guy who owns the gym is very experienced, very educated and an all around good guy. He himself hates the stigma that crossfit has and hates they way crossfitters are and so do I and most of the other people that come to our gym.

We do not call it a Box... We do not call our work outs WODs (we call them Metcons) we do not act like a bunch of retards and wear stupid clothes and praise crossfit as being the greatest and only way anyone should work out. The coach people to lift within their limits and work within them as well.... You will not see people lifting too heavy for their own limits, it just will not happen. No one wants anyone to get hurt or pass out or almost die because of a workout.

We focus a lot on strength and I have gotten stronger than I have ever been working out at this gym. We are competitive and a good little community.

Crossfit can be very dangerous and irresponsible if not properly done or instructed. Which is probably at least 75% of crossfit gyms out there are. They should regulate it better and they don't and that's what primarily gives it a bad name.

When people ask me about Crossfit vs Body building style workout, this is what I say.... Working out in a traditional body building style to me would be like riding a horse and buggy in todays day and age when there are cars which are obviously much more efficient. I think crossfit is better and more efficient for 98% of people out there the 2% exception would be real body builders. The key is finding a good gym with the right people working there, and also having personal weightlifting knowledge helps of course.

People with no experience in a gym at all going and joining crossfit with an instructor that took a weekend course is a receipe for disaster every time, no doubt about it....

Those are my thoughts, I really love Crossfit and can't work out in a traditional gym anymore, I have tried and I can't do it.

[Bertuzzi]

OH yah.... and to everyone that says it makes you skinny... to me That's the same stereotype as people who say steroids give you roid rage .... It's just irritating when people say that and honestly.... it's pure ignorance. So people who do crossfit are skinny because that's what they want, or don't understand how to put on weight. You can be big and do crossfit and be really good at it.... Have you seen Jason Khalipa.... He is not small for his height, neither is Rich Froning or 95% of the competitors in the Cross Fit Games.

I have met a fvck load of skinny guys who claim they lift! It is what it is..... Should I run around saying guys who work out at big box or traditional gyms are skinny and working out will make you skinny! No, that would be stupid.... peoples personal goals are their personal goals.

In closing, you can be skinny and do crossfit and you can be pretty big and do cross fit....

[Billegitimate]

I laugh most of the time I hear a sentence that begins with "CrossFit is..."

The best analogy I have is the word Christian. If is started a sentence with "Christisns are..." It could go anywhere because the term is so broad in scope.

Mother Teresa, the latest televangelist, half your neighbors, and the abortion clinic bomber would all self identify as Christian. So what could you possibly say that's true for all of them? Ditto for CrossFit.

It's not like saying "McDonald's sucks!" All McDonald's are the same, and the statement is true.

But at my CrossFit gym we do a lot of strength work, focus on gymnastics and Olympic lifting skills and 95% of the workouts are sub 20 minutes, with at least half of those sub 10! At the one across town (that keeps the local pt busy with injuries) they do almost no strength work and they do a lot 35-55 minute workouts. They just beat the piss out of you.

I started in 2008 at the age of 40. No athletic background other than lifting in high school. My first deadlift max was 252, squat was 250, press was 140. Today deadlift is 500, squat 400, press 225. Bench is 350. We bench a lot in our gym.

At 40 I couldn't do a pull-up, could barely do a few push-ups. Today I can do an easy 15 strict handstand push-ups. I had never run a mile without stopping to walk in my life prior to CrossFit. Best mile now is 6:36.

At 48 I'm stronger and faster than I've ever been and stronger than a lot of guys I know who just lift. If the gym owner programs similarly to mine, then you can expect similar results. If they think CrossFit means beat the snot out of you everyday then you'll probably be hindered by injury and not get very strong. But you can't sum any of that up with "CrossFit is..." Any more than you could say anything meaningful with "Athletes are..."

[Bertuzzi]

I laugh most of the time I hear a sentence that begins with "CrossFit is..."

The best analogy I have is the word Christian. If is started a sentence with "Christisns are..." It could go anywhere because the term is so broad in scope.

Mother Teresa, the latest televangelist, half your neighbors, and the abortion clinic bomber would all self identify as Christian. So what could you possibly say that's true for all of them? Ditto for CrossFit.

It's not like saying "McDonald's sucks!" All McDonald's are the same, and the statement is true.

But at my CrossFit gym we do a lot of strength work, focus on gymnastics and Olympic lifting skills and 95% of the workouts are sub 20 minutes, with at least half of those sub 10! At the one across town (that keeps the local pt busy with injuries) they do almost no strength work and they do a lot 35-55 minute workouts. They just beat the piss out of you.

I started in 2008 at the age of 40. No athletic background other than lifting in high school. My first deadlift max was 252, squat was 250, press was 140. Today deadlift is 500, squat 400, press 225. Bench is 350. We bench a lot in our gym.

At 40 I couldn't do a pull-up, could barely do a few push-ups. Today I can do an easy 15 strict handstand push-ups. I had never run a mile without stopping to walk in my life prior to CrossFit. Best mile now is 6:36.

At 48 I'm stronger and faster than I've ever been and stronger than a lot of guys I know who just lift. If the gym owner programs similarly to mine, then you can expect similar results. If they think CrossFit means beat the snot out of you everyday then you'll probably be hindered by injury and not get very strong. But you can't sum any of that up with "CrossFit is..." Any more than you could say anything meaningful with "Athletes are..."

Sounds like we go to similar style of gyms and I wish more people could experience what we have.

I've only been going to my gym for a year and I have experienced incredible strength increases... I am stronger than ever, never thought I would Squat over 400lbs and now my goal is 600

[22-250]

But at my CrossFit gym we do a lot of strength work, focus on gymnastics and Olympic lifting skills and 95% of the workouts are sub 20 minutes, with at least half of those sub 10!

How do I find a gym like this?

[Bertuzzi]

How do I find a gym like this?

Go to different crossfit gyms... ask the owner his background, first bad sign is if he/she is something else by profession eg: lawyer, cop, doctor etc.... in most cases like that but not all the person started the gym as a business to make money and they don't usually fully understand much of anything other than they tried crossfit, liked it and saw a way to make money at it.... took a weekend course, paid Crossfit their annual fee and now they have their gym.

Find out about the owner and what kind of education he has related to fitness here is the bio of the guy who owns the gym I go to....


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I graduated in 2007 with a Bachelor in Physical Education from the University of Alberta, concentrating on Physical Activity and Sport Performance. From there, I started my journey as a fitness and health professional. I became a Certified Personal Trainer through the Canadian Society for Exercise Physiology (CSEP-CPT) and obtained my coaching certifications (CAC-NCCP) in swimming, triathlon, cycling, diving, gymnastics, and Olympic Weightlifting. My pursuit of fitness and health has driven me to become a TRX Suspension Training instructor, an Agatsu Kettlebell, Mobility and Indian Club Coach, as well, as a CrossFit Level 2 coach.

My goal is to help individuals achieve their true potential, whether they are looking for a performance edge or wish to pursue a healthier lifestyle. I am passionate about providing a dynamic, fun and motivating environment in which, clients are able to achieve their daily, monthly and yearly goals.


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Even if they are educated like the guy who owns my gym, you still have to be careful, ask them about what a general one hour crossfit class consists of. It should consist of something like this:

Range of Motion - When you arrive you know to go through general range of motion, shoulder rotation, neck, hips thorax, knees etc.... You should be there at least 5 minutes before the class and do this on your own, but it should be taught at the gym.

Specific Stretch - You spend about 7 minutes or more stretching a certain part of the body which is usually related to the Metcon/WOD for that day. Eg: Hips, Upper back, Shoulders, Quads, hamstrings etc..... This is very important that they focus on stretching, I can't stress this enough. It is also important that you take upon yourself to focus on stretching, especially certain areas you have tightness in, like myself with my shoulders, lower back and calves. I am always there 15 min early to do extra stretching and for the love of good, stretch after class!!

Focus on a Skill - This is generally focused on for the whole week, you learn to develop a skill eg: Pull Ups (Regular or Chest to Bar), Muscle Ups, Turkish get up, Hand Stand push ups etc.... This is very important to help you grow and learn the technique behind these movements, at this point in the class the coach gets a chance to observe you at a controlled pace, this is where you should perfect your technique.

Strength - Usually you'll have 20 to 30 minutes to focus on a certain strength/lift. In our Gym we work on: Back Squat, Shoulder Press, Front Squat, Bench Press, Deadlift and Overhead squat... There are different strength protocols, usually switched every 3 weeks and every 3 months we retest our one rep max for each lift.

The Metcon - This is the point in the class that you'll do the workout they have programmed (Metcon = Metabolic Conditioning or WOD = Work out of the Day) Lift the other poster wrote, these should be sub 20 minutes and usually sub 15.... once in a blue moon we do a 30 min workout but if we do, we skip the strength portion of the class.

and that should be the end of the class.... make sure you cool down properly after the Metcon.... get on a stationary bike or rower and cool down... don't lay on the ground or sit for 5 minutes.... keep the blood flowing properly and control your heart rate down, this will help big time with recovery.

That is a general guideline to what a 1 hour crossfit class should look like, obviously with some variations....

Hope this guideline helps!


edit.....

Another thing we do at my gym is, one day a week we do a Benchmark workout For Example: "Fran" and if you don't know what that is google it. There are a lot of benchmark workouts in Crossfit and we have even created some of our own at our gym.

Also, one day a week is lifting day and that class focuses on an Olympic Lift such as Snatch or Clean and Jerk we incorporate things like a hang clean or hang snatch as well as the full movements. On this day there is only a very small Metcon/WOD and it's very very light and always follows the lifting, because the main focus on this day is to focus on your lifting technique.

[Billegitimate]

Bertuzzi about covered it! Only thing I'll add is this: Ask the gym owner what he feels is most important for health and longevity. Ask him how long the typical workout is. Ask if you can look at the previous 2 week's programming.

Essentially, you need to figure out what HIS gym does. "CrossFit" might be part of the name for the gym owned by a true strength and conditioning coach as well as the gym owned by a former long distance runner who thinks long workouts with running and weights for 40-60 minutes a day 5 times a week is great.