[quote]DixiesFinest wrote:
Jim Wendler shared this on facebook, pretty interesting and references the video that started this thread.
impact-pt.com/fitness/what-crossfit-is-and-isnt/[/quote]
That was interesting but wrong about everyone doing the same weights.
There are goals to work towards towards.
You use whatever weight you are comfortable with.
And if you can’t do the exercise for whatever reason, you do something else.
You guys want to know how Crossfit programming REALLY works?
The Truth About Crossfit:
I’ll teach you everything you need to know about crossfit programming.
Write down every exercise/lift you can think of. Put them in each of 3 hats. 1. Lower body lifts. 2. Upper body lifts. 3. Core exercises.
Pick 1 upper and 1 lower from the respective hats. Find a way of combining the two into a hybrid, and be sure to give it a really cool name like “thruster,” or “twistor,” or “anal blaster.” This is exercise A1. (**note: when you have advanced past the beginner level you can do this with 3 or more exercises all combined into one.)
Pick any exercise that is traditionally performed for 1-5 reps by powerlifters and olympic weightlifters. You will need to do sets of 20, because you’re better than that. This is exercise A2.
Superset A1 and A2 starting with only 30s rest between sets, dropping 5 seconds off your rest time after each superset until whichever comes first: 1. you hit the 0 mark 2. you vomit
Now it’s time to focus on strength. Perform 15 sets of 1 deadlift with as much weight as you can handle… from a platform…with a blindfold on. It makes it more functional, because sometimes we were faced with taxing situations in prehistoric times with limited visibility. Oh yea, you’ll be supersetting these with clap pushups-to-box jump-to power clean-to-med ball slams. How many reps? Well, do as many as you can until you start to break form and get some serious lower back rounding going…then do 10 more…don’t want to go overboard, cuz you will be doing heavy deads after each round. These are exercises B1 and B2.
Time to build some muscle. Go back to your hat. Now pick one from each. These are exercises C1, C2, C3. Do them in any order you choose. What month is it? Take the last letter of it. Find out which letter it is in the alphabet. Example: february, means y, means 25. 25 reps…on your first circuit. What day of the week is it? That’s how many rounds you’ll do. Sunday=1. Mon=2, etc, etc…
Jump rope for 1 min. Rest 2. Then for 2 min. Rest 2. Then 3. Rest 2. Then 4. Rest 2. Then 5. Rest 2. Then back down…4,3,2,1.
Choose another exercise from any hat. Now you’ll be doing a tabata with this one. That’s 20 sec work, 10 sec rest for 8 rounds.
Go for a 3 mile run in your vibram five fingers.
I’ve gotta be honest. This is a really great template here, because you can use it with anyone…whether it’s a young NCAA D1 stud, or your sedentary grandma. Just adjust the intensity accordingly. And don’t worry about technique so much in the beginning. That’s what the high reps are for on the complicated/technical lifts. So it reallllly sinks in overtime.
[quote]gregron wrote:
You guys want to know how Crossfit programming REALLY works?
The Truth About Crossfit:
I’ll teach you everything you need to know about crossfit programming.
Write down every exercise/lift you can think of. Put them in each of 3 hats. 1. Lower body lifts. 2. Upper body lifts. 3. Core exercises.
Pick 1 upper and 1 lower from the respective hats. Find a way of combining the two into a hybrid, and be sure to give it a really cool name like “thruster,” or “twistor,” or “anal blaster.” This is exercise A1. (**note: when you have advanced past the beginner level you can do this with 3 or more exercises all combined into one.)
Pick any exercise that is traditionally performed for 1-5 reps by powerlifters and olympic weightlifters. You will need to do sets of 20, because you’re better than that. This is exercise A2.
Superset A1 and A2 starting with only 30s rest between sets, dropping 5 seconds off your rest time after each superset until whichever comes first: 1. you hit the 0 mark 2. you vomit
Now it’s time to focus on strength. Perform 15 sets of 1 deadlift with as much weight as you can handle… from a platform…with a blindfold on. It makes it more functional, because sometimes we were faced with taxing situations in prehistoric times with limited visibility. Oh yea, you’ll be supersetting these with clap pushups-to-box jump-to power clean-to-med ball slams. How many reps? Well, do as many as you can until you start to break form and get some serious lower back rounding going…then do 10 more…don’t want to go overboard, cuz you will be doing heavy deads after each round. These are exercises B1 and B2.
Time to build some muscle. Go back to your hat. Now pick one from each. These are exercises C1, C2, C3. Do them in any order you choose. What month is it? Take the last letter of it. Find out which letter it is in the alphabet. Example: february, means y, means 25. 25 reps…on your first circuit. What day of the week is it? That’s how many rounds you’ll do. Sunday=1. Mon=2, etc, etc…
Jump rope for 1 min. Rest 2. Then for 2 min. Rest 2. Then 3. Rest 2. Then 4. Rest 2. Then 5. Rest 2. Then back down…4,3,2,1.
Choose another exercise from any hat. Now you’ll be doing a tabata with this one. That’s 20 sec work, 10 sec rest for 8 rounds.
Go for a 3 mile run in your vibram five fingers.
I’ve gotta be honest. This is a really great template here, because you can use it with anyone…whether it’s a young NCAA D1 stud, or your sedentary grandma. Just adjust the intensity accordingly. And don’t worry about technique so much in the beginning. That’s what the high reps are for on the complicated/technical lifts. So it reallllly sinks in overtime.[/quote]
haha, nice!
[quote]gregron wrote:
You guys want to know how Crossfit programming REALLY works?
The Truth About Crossfit:
I’ll teach you everything you need to know about crossfit programming.
Write down every exercise/lift you can think of. Put them in each of 3 hats. 1. Lower body lifts. 2. Upper body lifts. 3. Core exercises.
Pick 1 upper and 1 lower from the respective hats. Find a way of combining the two into a hybrid, and be sure to give it a really cool name like “thruster,” or “twistor,” or “anal blaster.” This is exercise A1. (**note: when you have advanced past the beginner level you can do this with 3 or more exercises all combined into one.)
Pick any exercise that is traditionally performed for 1-5 reps by powerlifters and olympic weightlifters. You will need to do sets of 20, because you’re better than that. This is exercise A2.
Superset A1 and A2 starting with only 30s rest between sets, dropping 5 seconds off your rest time after each superset until whichever comes first: 1. you hit the 0 mark 2. you vomit
Now it’s time to focus on strength. Perform 15 sets of 1 deadlift with as much weight as you can handle… from a platform…with a blindfold on. It makes it more functional, because sometimes we were faced with taxing situations in prehistoric times with limited visibility. Oh yea, you’ll be supersetting these with clap pushups-to-box jump-to power clean-to-med ball slams. How many reps? Well, do as many as you can until you start to break form and get some serious lower back rounding going…then do 10 more…don’t want to go overboard, cuz you will be doing heavy deads after each round. These are exercises B1 and B2.
Time to build some muscle. Go back to your hat. Now pick one from each. These are exercises C1, C2, C3. Do them in any order you choose. What month is it? Take the last letter of it. Find out which letter it is in the alphabet. Example: february, means y, means 25. 25 reps…on your first circuit. What day of the week is it? That’s how many rounds you’ll do. Sunday=1. Mon=2, etc, etc…
Jump rope for 1 min. Rest 2. Then for 2 min. Rest 2. Then 3. Rest 2. Then 4. Rest 2. Then 5. Rest 2. Then back down…4,3,2,1.
Choose another exercise from any hat. Now you’ll be doing a tabata with this one. That’s 20 sec work, 10 sec rest for 8 rounds.
Go for a 3 mile run in your vibram five fingers.
I’ve gotta be honest. This is a really great template here, because you can use it with anyone…whether it’s a young NCAA D1 stud, or your sedentary grandma. Just adjust the intensity accordingly. And don’t worry about technique so much in the beginning. That’s what the high reps are for on the complicated/technical lifts. So it reallllly sinks in overtime.[/quote]
That’s awesome!
[quote]Derek542 wrote:
[quote]gregron wrote:
You guys want to know how Crossfit programming REALLY works?
The Truth About Crossfit:
I’ll teach you everything you need to know about crossfit programming.
Write down every exercise/lift you can think of. Put them in each of 3 hats. 1. Lower body lifts. 2. Upper body lifts. 3. Core exercises.
Pick 1 upper and 1 lower from the respective hats. Find a way of combining the two into a hybrid, and be sure to give it a really cool name like “thruster,” or “twistor,” or “anal blaster.” This is exercise A1. (**note: when you have advanced past the beginner level you can do this with 3 or more exercises all combined into one.)
Pick any exercise that is traditionally performed for 1-5 reps by powerlifters and olympic weightlifters. You will need to do sets of 20, because you’re better than that. This is exercise A2.
Superset A1 and A2 starting with only 30s rest between sets, dropping 5 seconds off your rest time after each superset until whichever comes first: 1. you hit the 0 mark 2. you vomit
Now it’s time to focus on strength. Perform 15 sets of 1 deadlift with as much weight as you can handle… from a platform…with a blindfold on. It makes it more functional, because sometimes we were faced with taxing situations in prehistoric times with limited visibility. Oh yea, you’ll be supersetting these with clap pushups-to-box jump-to power clean-to-med ball slams. How many reps? Well, do as many as you can until you start to break form and get some serious lower back rounding going…then do 10 more…don’t want to go overboard, cuz you will be doing heavy deads after each round. These are exercises B1 and B2.
Time to build some muscle. Go back to your hat. Now pick one from each. These are exercises C1, C2, C3. Do them in any order you choose. What month is it? Take the last letter of it. Find out which letter it is in the alphabet. Example: february, means y, means 25. 25 reps…on your first circuit. What day of the week is it? That’s how many rounds you’ll do. Sunday=1. Mon=2, etc, etc…
Jump rope for 1 min. Rest 2. Then for 2 min. Rest 2. Then 3. Rest 2. Then 4. Rest 2. Then 5. Rest 2. Then back down…4,3,2,1.
Choose another exercise from any hat. Now you’ll be doing a tabata with this one. That’s 20 sec work, 10 sec rest for 8 rounds.
Go for a 3 mile run in your vibram five fingers.
I’ve gotta be honest. This is a really great template here, because you can use it with anyone…whether it’s a young NCAA D1 stud, or your sedentary grandma. Just adjust the intensity accordingly. And don’t worry about technique so much in the beginning. That’s what the high reps are for on the complicated/technical lifts. So it reallllly sinks in overtime.[/quote]
[/quote]
I’m skeptical. All the coaches I have spoken with say that doing Crossfit isn’t supposed to make someone better at Crossfit, per se, but rather to better prepare oneself for real life physical challenges – whether it is nothing more than walking up a flight of stairs or training for a marathon. Crossfit is supposed to address those aspects of strength that we typically ignore when we get into our established routines, be it as weekend warriors or elite athletes.
Besides, who doesn’t benefit from increased strength and work capacity?
How is it this fuckin thread is still alive, but I can’t respond to the one about money shots cause it’s locked!!! Makes me wanna cross-moneyshot somebody!!!
It think I saw an example of crossfit form? What form? this past weekend. Maybe someone can explain it to me. Stand like an X, feet wider than shoulders, then take a bar, add weight, then do some sort of front squat/thruster/press combination. I think that falls somewhere in Gregon’s formula.
[quote]jehovasfitness wrote:
this video has been going around Facebook
apparently, that’s a real lift, some type of strongman lift.
thoughts from the TN community?[/quote]
this may be a real lift…but for people strong enough to do it with good form, i saw one guy do it without looking like he was going to throw out a disk in his lumbar
The only people having any business handling that axle were at 2:10 and 3:40.
crossfit… where 40lb looks like 405
where is my chalk?
“Taken from an event with veteran CrossFit athletes. Hitting axle clean and jerks. Supervised by Strongman Certified Coaches. Axle weight is about 10-15lbs. This lift is not a standard Clean and Jerk.”
^
The video description.
There’s Strongman coaches…? (I’m serious, I’ve never heard of them)
If they were approving that shit they were clearly desperate for work(most likely 'cos they’re shit)
Actually that makes sense…
If you happen to be an osteopath or chiropractor, set up shop near a crossfit gym and wait for the money to come rolling in
[quote]A.Lurker wrote:
If you happen to be an osteopath or chiropractor, set up shop near a crossfit gym and wait for the money to come rolling in[/quote]
LOL
Looooooooooooooooooooool the bitch at :35 is trying to use a mixed grip
[quote]Mutu wrote:
Looooooooooooooooooooool the bitch at :35 is trying to use a mixed grip[/quote]
Wow, bitch? Classy.
[quote]xXSeraphimXx wrote:
[quote]Mutu wrote:
Looooooooooooooooooooool the bitch at :35 is trying to use a mixed grip[/quote]
Wow, bitch? Classy.[/quote]
It is a term of endearment.
[quote]Mutu wrote:
Looooooooooooooooooooool the bitch at :35 is trying to use a mixed grip[/quote]
Not defending Crossfit but with an axle clean and press mixed grip is not improper form.
Wow what a beast.
Where do these crossfitters find such light weights that look so big? They have 5’s that look like 45’s.
I think there is a good idea behind crossfit, but they should dump the maximum lifts for the type of person who does it. 13 year old girls should not be doing 1RM unless it is a very specific case.
The idea of functional training classes with people pulling the sled, climbing ropes, lifting sandbags is great in my opinion.