** http://www.workingclassfitness.com/ **
http://www.lockflow.com/index.php?sid=b57b14978fbb633894d32146d1f9e4fc
[quote]heavythrower wrote:
how bout if i am a fat chubby 230lbs, and can deadlift “close” to 700lbs?
[/quote]
So i think we should raise the standards to 280lbs and 900lb deadlift so i can prove my point 
Seriously i hope you see my point: i dont see how a crossfity guy who is 170lbs in great shape, with good lifts for his bw, good running times and doing 40 pullups, etc is more “average” or “mediocre” than one guy who does bodybuilding training and is over 200lbs lean, benching 300 and squating 400 for reps.
Both had great results from their hard work and are light years ahead of average people, but at the same time they cant compare themselves to professional athletes or bodybuilders.
I just dont understand why some people here think the first guy is training to be average and only the second guy has some legitimate goals.
Anyone have a cache of the actual article? The site is pay to read now… and I wanted to look at it again.
Ever try taking a figure girl out for a steak and a beer? Crossfit chicks > figure chicks. I could make a list of reasons, but that’s my biggest one.
[quote]Xen Nova wrote:
Lots of good shit
[/quote]
Thanks for the links, but you forgot a great one:
You sir are 100% correct thank you for spotting my egregious error
Just to add one more, the three Combat Sports articles you can read at Jason Ferruggia’s site helped me a lot:
[quote]FightinIrish26 wrote:
That is a pretty great article…
Crossfit always struck me as something for people who want to be mediocre at everything. It’s a housewives workout- will keep you in decent shape just to live.
But I doubt you’d find any elite athletes benefitting from doing that random garbage. You certainly won’t find anyone with a decent amount of size, with the exceptions of genetically gifted weirdos that fall through the door a gym and get huge.[/quote]
Really that is funny. Could you tell me why all of the Military Special Forces use Crossfit? Could you tell me why Navyseals.com has a CrossFit workout of day? I guess the elite special forces use it because they want to be mediocre.
CF is for people who want to be reasonably proficient at everything, as opposed to bodybuilding or powerlifting where the competitors seek to be great at one thing. CF is for generalists, PL and BB for specialists.
[quote]Steel Nation wrote:
FightinIrish26 wrote:
That is a pretty great article…
Crossfit always struck me as something for people who want to be mediocre at everything. It’s a housewives workout- will keep you in decent shape just to live.
But I doubt you’d find any elite athletes benefitting from doing that random garbage. You certainly won’t find anyone with a decent amount of size, with the exceptions of genetically gifted weirdos that fall through the door a gym and get huge.
CF is for people who want to be reasonably proficient at everything, as opposed to bodybuilding or powerlifting where the competitors seek to be great at one thing. CF is for generalists, PL and BB for specialists.[/quote]
Exactly!
Thanks Xen, Steel Nation, you guys just saved my shift.
[quote]dr.shred wrote:
FightinIrish26 wrote:
That is a pretty great article…
Crossfit always struck me as something for people who want to be mediocre at everything. It’s a housewives workout- will keep you in decent shape just to live.
But I doubt you’d find any elite athletes benefitting from doing that random garbage. You certainly won’t find anyone with a decent amount of size, with the exceptions of genetically gifted weirdos that fall through the door a gym and get huge.
Really that is funny. Could you tell me why all of the Military Special Forces use Crossfit? Could you tell me why Navyseals.com has a CrossFit workout of day? I guess the elite special forces use it because they want to be mediocre.
[/quote]
Because the SEALS and SF need a mix of strength and extreme endurance instead of forklift strength and huge size?
Is that a good answer? Or do you want to be more of a condescending cunt?
Here’s my take on it:
I don’t like the WODs. I think they put too much focus on the metabolic side of things and not enough on strength. Rippetoe himself says that the best Crossfitters are those who follow regular strength workouts for a while and have a good base of strength, then transition over to Crossfit.
However, I like the idea of Crossfit. Specifically this:
[quote]World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.[/quote]
This is also decent:
Not a bad program, there. So I like the concept, just not their execution. I like what the guys at Gym Jones do better, but not much.
I used to do something where I would roll dice each day to see what I would be doing. That was a lot of fun and kept things interesting. Then I rolled Tabata squats 4 days in a row. The dice are now in a landfill somewhere.
Unfortunately I don’t have a great answer on how to implement the ideas better. My usual approach when I’m trying to do Crossfit-esque things is to add some sort of metabolic conditioning on to the end of a normal strength workout. Sometimes running, sometimes rowing, sometimes barbell complexes, tabata, high-rep snatches, etc. It works well, but I only use this approach for certain phases. It isn’t the be all end all that some people will tell you it is.
[quote]PRCalDude wrote:
Great article.
What’s weird is that Rippetoe promotes this system, yet it contradicts some of the very same principles he promotes in SS and PP. In his SS protocol, the power clean is done on a different day than the DL, whereas it is often done after the DL during a CrossFit workout.
Also, in PP, he mentions how building maximal strength one of the best things you can do to increase performance at anything. CrossFit does not build maximal strength. [/quote]
PRCalDude, I think that is because CrossFit workouts rarely use anything like maximal weights. So the DL on power clean day shouldn’t be a problem. I’ve seen Rippetoe indicate in a Q and A that practising the power clean for “technique”, after DL, is fine. As long as the weight is light.
Also, I don’t think Rippetoe has recommended crossfit for “performance” purposes. He recommends their workouts for metabolic conditioning - and from what I’ve seen, only recommends that the be done on non-lifting days. So, I don’t really see anything contradictory here.
I hope I’m not putting words in Mark Rippetoe’s mouth. So, if you want, why not ask why he recommends it on the Strengthmill forum Q and A, here:
strengthmill.net/forum/forumdisplay.php?f=36
*Disclosure, I’ve never performed a crossfit workout in my life - so I’m not a crossfit nutrider.
[quote]OneEye wrote:
Here’s my take on it:
I don’t like the WODs. I think they put too much focus on the metabolic side of things and not enough on strength. Rippetoe himself says that the best Crossfitters are those who follow regular strength workouts for a while and have a good base of strength, then transition over to Crossfit.
However, I like the idea of Crossfit. Specifically this:
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
This is also decent:
In fact the minimalist/low-budget approach to our program is to do deadlifts and Tabata Squats on day one, push-press and push-ups day two, and cleans and pull-ups day three and rest day four. Repeat. In minimalist/low-budget mode we derive our metabolic conditioning from running and jumping rope. You could get amazing results on this regimen.
Not a bad program, there. So I like the concept, just not their execution. I like what the guys at Gym Jones do better, but not much.
I used to do something where I would roll dice each day to see what I would be doing. That was a lot of fun and kept things interesting. Then I rolled Tabata squats 4 days in a row. The dice are now in a landfill somewhere.
Unfortunately I don’t have a great answer on how to implement the ideas better. My usual approach when I’m trying to do Crossfit-esque things is to add some sort of metabolic conditioning on to the end of a normal strength workout. Sometimes running, sometimes rowing, sometimes barbell complexes, tabata, high-rep snatches, etc. It works well, but I only use this approach for certain phases. It isn’t the be all end all that some people will tell you it is.[/quote]
Nice… you said it with a lot less swearing than I would have used.
I agree.
[quote]OneEye wrote:
However, I like the idea of Crossfit. Specifically this:
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.[/quote]
I’m with you there, I always found that a damned inspiring bit of writing.
crossfit is the shit. but its just GPP. and did i mention it is the shit? btw you dont have to follow the wod everyday, or you could do two-a-days if your so inclined.
im guessing noones looked at the crossfit endurance sight either. alot of sprints and interval training. but i dont think many people like running on this sight. good shit as well.
i hate running like a white supremacist hates obama and osama
[quote]Xen Nova wrote:
i hate running like a white supremacist hates obama and osama[/quote]
the feel is mutual, about running not er white supremacy
[quote]FightinIrish26 wrote:
Nice… you said it with a lot less swearing than I would have used.
I agree.[/quote]
The big problem is when they try to convince people that their system is the best and only way. If my goal is to be a bodybuilder, CrossFit isn’t what will get me there. If I want to be a powerlifter, CrossFit will not increase my 1RM in the Bench, Squat, or Deadlift significantly.
However, if I’m after all-around fitness, CrossFit has a pretty good philosophy. Like I said earlier, I’d prefer there to be more of a focus on strength, but they seem to be getting a little better about that since Rippetoe joined up.
Here’s a more detailed adaptation that I use:
3-4 Workouts per week
A. General Warmup - 5 minutes of light activity to get blood flowing
B. Weights - Low Rep Range:
- Lower body lift - Deadlift, Squat, Front Squat, Rack Pull, Overhead Squat
- Upper Body Press - Press, Push Press, Bench Press, Incline Press, DB variations
- Row or Olympic Lift variation - BB Row, Cable Row, T Bar Row, Power Clean, Power Shrug, Power Snatch
C. Body Weight Exercises - Choose 1-2:
Chin-ups/Pull-ups
Dips
Push Ups
One Leg Squats/Variations
Sit-ups/L Sits
Handstands/Handstand Push-ups
etc.
D. Isolation (vanity) Exercises (Optional) - Choose 1-2:
Calf Raises
Curls
Triceps
Abs
Back Extensions
Lateral Raises
E. Metabolic - Choose 1:
Running
Rowing
Biking
Barbell Complexes
High Rep Snatches
Tabata
Swimming
Jumping Rope
Every two weeks or so I pick a “Special Workout” to do instead of the normal workouts above. These could be:
5k run
10k row/bike
“Tabata This” - pick 3-5 exercises and do 4 min of Tabata, resting 60s between each exercise
Metabolic Weight Lifting (i.e. 25 reps each Deadlift, Chin-up, Push Up, BB Thruster)
Crossfit “Girls”
Sprints (running, bike, rowing, etc.)