Intro Mens Cossfit Workout

[jimmyinkedup]

This kind of ties in with the other thread I posted. I am actually thinking about trying this maybe like once a week or something. Anyway I found this vid and was going to maybe follow it for my first workout. Anyone have any suggestions or maybe have a vid they think would be better for me to start with? If so post it up.
I dont want to do this exclusively by any means but I have no HIT cardio in my training at all. I thought crosssfit might be a fun way to add some in once a week. Here is the vid:

[Mr.BB]

Just remove the timing thing please, unless you further want to increase the injuries potential

Like many have said before the main problem with crossfit is injuries, due to bad form and trying to do the things too quickly (timed courses). Have 2 friends with herniated discs and another with some shoulder problem from crossfit.

[RaginCajun]

i have many workouts jimmyinkedup that resemble 'crossfit' type workouts.

i really like to use kettle bells when doing these type of workouts mixed in with some barbell

here is one example, and i have 100s of workouts stored.

10 kettlebell deadlifts
10 pushups
10 kettle high pulls
10 pushups
10 kettle 2-handed swings
10 pushups
10 goblet squats
10 pushups
10 kettlebell deadlifts
5 pushups
10 kettle highpulls
5 pushups
10 kettle 2-handed swings
5 pushups
10 goblet squats
5 pushups
10 kettlebell deadlifts
5 pushups
10 kettle highpulls
5 pushups
10 kettle 2-handed swings
5 pushups
10 goblet squats



while another may look like this:

5 rounds of the following (non-stop, no breaks):

10 box jumps
10 75lb barbell rows
10 situps
10 burpees

[jimmyinkedup]

^^^RC thanks so much for posting that up man. I appreciate you taking the time to do that. I am going to read through it now.
It seems like you almost need an instructor or trainer to do this stuff effectively. Like you don't want to have time to think Ok what should I do next. Seems to me your better off having things set up and having someone go around with you and just tell you to jump right from one exercise into the next. I can see where this cross-fit is popular for say personal training studios as you really need a trainer or partner to put you through the paces at least until you have the workouts memorized.

[RaginCajun]

^^^RC thanks so much for posting that up man. I appreciate you taking the time to do that. I am going to read through it now.
It seems like you almost need an instructor or trainer to do this stuff effectively. Like you don't want to have time to think Ok what should I do next. Seems to me your better off having things set up and having someone go around with you and just tell you to jump right from one exercise into the next. I can see where this cross-fit is popular for say personal training studios as you really need a trainer or partner to put you through the paces at least until you have the workouts memorized.

there are some exercises/movements that you will need someone to teach or youtube, especially a turkish get up!

i train by myself.

i do not do any crazy shoulder movements or any of those wild looking exercises, i keep it simple.

i have plenty of workouts as i mentioned and of course, you can always google WOD and someone will post something.

i also googled kettle bell workouts and mixed and matched different workouts to skew them to what i want to train.

on of the things i like about these workouts, you can get a great it done quickly and can really feel it!

[Bodacious]

there are some exercises/movements that you will need someone to teach or youtube, especially a turkish get up!

i train by myself.

i do not do any crazy shoulder movements or any of those wild looking exercises, i keep it simple.

i have plenty of workouts as i mentioned and of course, you can always google WOD and someone will post something.

i also googled kettle bell workouts and mixed and matched different workouts to skew them to what i want to train.

on of the things i like about these workouts, you can get a great it done quickly and can really feel it!

X2... Also if you have a Local box/crossfit gym go to their Web site they will post the WOD everyday if they are a affiliate with CF.

[jimmyinkedup]

You guys are being way helpful man. Anyone else out there please chime in. I feel like this is a whole new thing for me. Something to get excited about. I just want to do it once a week, every week. Add some high intensity cardio with a twist.

[kelkel]

I'm way too old for that crap. I'd hurt myself. It does look intense though.

An observation: Why are they making weights bigger these days? Is it an ego thing? The 45 lb plate is the size of a hundred and that 10 lb is huge as well. WTF.

[novastepp]

My neighbor is a sergeant and owns a gym. He and his wife compete. In the summer I would walk over to his place and, if the were working out outside, I would join them. It was a nice change of pace.

Usually a compound leg movement, pull-ups, a kettle bell swing or snatch, push-ups and a 100-200 meter sprint cycled 5 times.

They were adamant about timing, but honestly they used good form in training. He would squeeze his pull-ups and not swing his legs. If you're going to time yourself, there is nothing wrong with timing yourself using good form, for fun.

Another great circuit we did was 10 pull-ups, 20 push-ups, 30 squats, 40 sit-ups, and 50 jumping jacks. Do 5 sets for time. Again, use good form, and to me, the challenge was trying to do all 5 sets without rest. I have a weighted vest, and now that I think of it, it would be insane to try it with weight, hmmmm.

Some folks use cross fit as a way to create an athletic community and I love that. But there are definitely hazards that educated lifters should know to avoid. If you do that, you will find one hell of a cardio workout.

[novastepp]

I'm way too old for that crap. I'd hurt myself. It does look intense though. An observation: Why are they making weights bigger these days? Is it an ego thing? The 45 lb plate is the size of a hundred and that 10 lb is huge as well. WTF.

I was thinking the same thing. Are they extra rubbery or something?

[RaginCajun]

I was thinking the same thing. Are they extra rubbery or something?

I can remember back in high school using rubber 45s when power cleaning, saved the bars from bending and breaking plates.

[tarmyg]

The plates are rubberized to allow for you to drop the bar from high directly onto the floor. While it might look like an ego thing it really helps when you drop 100lb from high directly on the floor that is, generally, also rubber.

[The Deadlifting Dog]

The plates are rubberized to allow for you to drop the bar from high directly onto the floor. While it might look like an ego thing it really helps when you drop 100lb from high directly on the floor that is, generally, also rubber.

The wider rubber plates are cheaper to buy than the higher quality Olympic plates.

[NACH3]

Jimmy you can always plug something off of this easy set up -- either 5 min rounds or X3 w/out a break then 30s rest

Cardio -- box jumps(plyo's) - hopping up stairs(hopping back down if able - or just run down and repeat)
Strength -- power cleans(into a press if wanted) - T-bar rows - push-ups
Cardio -- burpees - rope burn(up downs w/one arm at a time)
Strength -- KB swings - differentiate between the low back/& hammies/while planting your heels in the ground)why I like doing a timed circuit) - squat into a jump and stabilize - curl into shoulder press etc
Core -- active rest into any Swiss ball movements for core - TRX for lower abdominals - planks(side/reg) - leg raises no hands or hands in air or on a Swiss ball open legs up for raises

Note - everything is done as fast as possible without breaking form - once form goes I'd stop the movement or slow it down if on timed circuit -- I just wrote that in less than 3min - this is more strength and conditioning which I think you'd be after

[jimmyinkedup]

Man you are all a bunch of closet cross fitters!!
Keep it coming guys! I am loving this!
What about a crosssfit forum here?

[Hazard]

Man you are all a bunch of closet cross fitters!! Keep it coming guys! I am loving this! What about a crosssfit forum here?

Man I'm a little disappointed lol

I'm a hit'er at heart

[Bodacious]

Man I'm a little disappointed lol

I'm a hit'er at heart

I like Crossfit did it for about a year. Wife is huge into it. But I have to say I like HIT right now. It's done nothing but good things for me so far.

[Bodacious]

Have you went and tired a class out yet?

[jimmyinkedup]

Not yet. I have not.
I love HIT man, but I want to do some HIT cardio that I might enjoy. I thought maybe this would fit the bill.

[RaginCajun]

Not yet. I have not.
I love HIT man, but I want to do some HIT cardio that I might enjoy. I thought maybe this would fit the bill.

it should fit the bill

i love training HIT but i like to change it up with some with heavy breathing non stop moving workouts!

[Honkey_Kong]

Did he do any actual pullups in the video? It looked like he just swung himself up.

[musclestack]

I'm not a crossfit hater; to each their own. Having said that, it's definitely not for me. I will say this though, every girl/woman I've met who is really dedicated to doing crossfit (I'm not talking about the weekend warriors here; I mean the ones that go in and bust their asses) are all tone and in great shape. My kinda body on a woman! Now, the ones that I see at the annual crossfit games?...yea, not so much...a little too built and shredded for me.

[NACH3]

Man I'm a little disappointed lol

I'm a hit'er at heart

I love HIT... Not so much HIIT LOL - but it's definitely a great idea for some conditioning imho... You can achieve this with proper form doing a host of different ex's in a circuit style fashion(especially at the end of a w/o for 15-20min of non stop moving and keeping your Target HR in that zone)

Tbh - a strength/conditioning circuit would yield much less injuries as well

[jimmyinkedup]

I love HIT... Not so much HIIT LOL - but it's definitely a great idea for some conditioning imho... You can achieve this with proper form doing a host of different ex's in a circuit style fashion(especially at the end of a w/o for 15-20min of non stop moving and keeping your Target HR in that zone)

Tbh - a strength/conditioning circuit would yield much less injuries as well

A workout like you are speaking about here reminds me of the depletion workout I do when I am running a keto diet. On Friday afternoon I do a full body depletion workout. Very short rest between sets, constantly moving until my glycogen stores are completely depleted....and believe me you know when they are. The only difference I see is when I do my depletion workouts it is a tad more about volume over intensity. Or manybe I should say reps over weight.

[NACH3]

A workout like you are speaking about here reminds me of the depletion workout I do when I am running a keto diet. On Friday afternoon I do a full body depletion workout. Very short rest between sets, constantly moving until my glycogen stores are completely depleted....and believe me you know when they are. The only difference I see is when I do my depletion workouts it is a tad more about volume over intensity. Or manybe I should say reps over weight.

It's definitely a very effective way of depletion(among others)...

Jimmy... Being a HIT'er aswell do you think you could do a round at the end of a session(man that'd be very hard imho LOL) or in the beginning but then your intensity may suffer during a true HIT session... Would you go about this on say just a cardio/core day?

[jimmyinkedup]

It's definitely a very effective way of depletion(among others)...

Jimmy... Being a HIT'er aswell do you think you could do a round at the end of a session(man that'd be very hard imho LOL) or in the beginning but then your intensity may suffer during a true HIT session... Would you go about this on say just a cardio/core day?

e
Yah this would have to be on a day of its own IMO.
If you COULD do it post HIT, well then your HIT wasnt intense enough and as you pointed out doing it pre would simple pre fatigue you.
Im thinking on a day of its own.

[Hazard]

e Yah this would have to be on a day of its own IMO. If you COULD do it post HIT, well then your HIT wasnt intense enough and as you pointed out doing it pre would simple pre fatigue you. Im thinking on a day of its own.

Don't forget the tampons to go along with those burpee's :-p

[tarmyg]

I have about 10h between my Lifting and my Crossfit. I can definitely feel that I have been lifting previously as strength is not all there but I am there for the Cardio so I am not bothered much.

[jimmyinkedup]

Don't forget the tampons to go along with those burpee's :-p

touche..... LOL.....

[RaginCajun]

have you tried any workouts yet?

[Hazard]

....

[jimmyinkedup]

have you tried any workouts yet?

My friend John and I are getting together this Sat and going through an intro workout. Ill def post up afterwards.

[Bodacious]

My friend John and I are getting together this Sat and going through an intro workout. Ill def post up afterwards.

Heck Yea man sounds good. Hope its a good time for ya. My wife is trying to talk me into doing a comp. with her this weekend. Not a major one just for fun pretty much. She said if I was to do it she would take it easy on me. She just PRed her snatch this week at 162lbs.

[Bio-Active]

My friend John and I are getting together this Sat and going through an intro workout. Ill def post up afterwards.

looking forward to seeing it but like Kel I am to old for that cross fit

[cttoasn]

I mostly have to work out at Crossfit gyms when traveling.

Training for Olympic weightlifting requires decent quality barbells, bumper plates and the ability to slam bars, throw chalk dust and yell! Ha ha.

I have learned a TON about crossfit from this. My current gym is a Strength & Conditioning facility and they program "Constantly varied, Functional movements at a High intensity" which is basically crossfit. They just incorporate dedicated strength cycles. Accessory work and skills. They make some beasts there!

What I learned is that all the crossfit hate of "bad form, too fast, etc...." Is almost 100% false, and the result of conventional gym goers watching too much YouTube.

I squat for a living basically and Crossfiters perform the Back squat, front squat and for the most part, the Deadlift FAR better than 90% of the people at Golds or 24hr fitness.

Most crossfit gyms take great care in not allowing members to sacrifice form for "time" and it's a trend now that they follow programs like Wendler for strength cycles on the big power lifts, in addition to Olympic lifting cycles, and then they conduct thief Met-Con "WOD". The myth of the weak calisthenics only type of crossfit is fading.

Obviously there are the dreaded 10% bad gyms and people who get on YouTube and make the entire community look bad. However, any Golds gym had clowns making body building look dangerous, but I don't judge the sport off of those idiots.

I used to HATE crossfit. I thought they took my beloved Olympic lifts and butchered them. But I have witnessed first hand, the sport grow and evolve into a very legit and effective Strength&Conditioning program. They even perform my lifts correctly now! It's not for those looking to get on stage, but for human/ sports performance it's turning into a great thing.

[Bertuzzi]

I'm way too old for that crap. I'd hurt myself. It does look intense though.

An observation: Why are they making weights bigger these days? Is it an ego thing? The 45 lb plate is the size of a hundred and that 10 lb is huge as well. WTF.

Like everyone else said... they are made that way to drop them... shitty thing is the most you can fit on the bar is about 465lbs or 475 if you get inventive. So when you're doing strength training before your Metcon (WOD) and you need more than 475 on the bar (usually when deadlifting or squating) you have to farmer walk at kilo plates all the way from the lifting room out to the crossfit part of gym... fckin rubber plates piss me off sometimes.

Don't forget the tampons to go along with those burpee's :-p

LOL... wouldn't expect anything less from you ~Haz~

I mostly have to work out at Crossfit gyms when traveling.

Training for Olympic weightlifting requires decent quality barbells, bumper plates and the ability to slam bars, throw chalk dust and yell! Ha ha.

I have learned a TON about crossfit from this. My current gym is a Strength & Conditioning facility and they program "Constantly varied, Functional movements at a High intensity" which is basically crossfit. They just incorporate dedicated strength cycles. Accessory work and skills. They make some beasts there!

What I learned is that all the crossfit hate of "bad form, too fast, etc...." Is almost 100% false, and the result of conventional gym goers watching too much YouTube.

I squat for a living basically and Crossfiters perform the Back squat, front squat and for the most part, the Deadlift FAR better than 90% of the people at Golds or 24hr fitness.

Most crossfit gyms take great care in not allowing members to sacrifice form for "time" and it's a trend now that they follow programs like Wendler for strength cycles on the big power lifts, in addition to Olympic lifting cycles, and then they conduct thief Met-Con "WOD". The myth of the weak calisthenics only type of crossfit is fading.

Obviously there are the dreaded 10% bad gyms and people who get on YouTube and make the entire community look bad. However, any Golds gym had clowns making body building look dangerous, but I don't judge the sport off of those idiots.

I used to HATE crossfit. I thought they took my beloved Olympic lifts and butchered them. But I have witnessed first hand, the sport grow and evolve into a very legit and effective Strength&Conditioning program. They even perform my lifts correctly now! It's not for those looking to get on stage, but for human/ sports performance it's turning into a great thing.

Sounds like we go to similar gyms.... it's good to find a gym like this ^^

[Deodexed]

How many days a week are you guys working out while implementing crossfit?