Crossfit???

I would not pay for a cf gym if they followed the main site only. Non of the gyms around here do that.

 

Good info man, thanks! How are you picking the Metcon's? I'm thinking of just working on the basics burpees, box jumps, wall ball, kb swings/snatch, etc in a 21,15,9 format or 7 rounds of 7? Just don't have a ton of ideas.

Also, each main lift would alternate deadlift, squat, press, bench in 5x5 or 5x3 format?

 

Neither would I and I don't know of any around here that do either but I've heard horror stories of places that do.

 

I would avoid falling in to a set rotation. After all, the CF moto states "constantly varied", right? Routine is the enemy. SO, with that said, don't be afraid to deadlift/press/squat/whatever, 2 days in a row. Maybe use a lift as part of your warmup on day one and then day 2, mix it in to your wod. Think about it this way, in a real life situation you might need to lift some heavy shit for a couple days in a row, so why not train that way too?! I'm not saying you should, or have to, do that each time but don't be afraid to do certain things on back to back days either, thats all.
On that note, don't feel obligated to use a 5x5 format, 3x3, etc. 1x1x1x1x1x1, 7x2, etc. Yesterday I chose to warmup with 5x4 Strict Presses.
Same thing with the MetCons...I just try to mix things up. If you find yourself running during each workout, try rowing...or don't do a metcon for a few days.

Cliff Notes...just Mix shit up

 

Right on......makes sense!

 

We just set up a Crossfit Affiliate at the office...I'm starting to learn the ropes tmrw.

Any suggestions for a newbie??

 

Take it slow the first couple weeks. Learn the techniques first then start building up the weight. Most of all have fun. Its addicting and you'll like the results.

 

Do what you can stop before it hurts. Build into it, focus on form not speed. Get the form down pat then amp up the speed.


Headed to a grand opening of my buddies gym tonight.

 

Nice-Thanks guys. Planning on seeing how the workout goes together and going over "common" exercises and form stuff tmrw...Probably take Sunday to see how I feel and then go from there.
Having the gym a work is awesome for being flexible with my time...

 

Yeah it's nice. We have crossfit gyms and a normal gym in all of our fire houses. I like crossfit because its functional movement.

 

$170/mo for Crossfit????????? I could buy all the equipment and do it myself in my basement. (when I get a basement)

Seriously why is it so much?

 

Yeah it's crazy expensive. That's why I like to know the people who own gyms I just jump around from gym to gym haha. It's nice to have a certified trainer and several coaches around while working out to ensure good form while trying to move quickly with each movement.

 

3 sets for time:
15 Burpees
15 Box Jumps-24" Box
15 Wall balls-20# ball (Went to a 16# ball for the third)
200m sprint

17:12 - this was the "lightweight" set but I spent most of last night flying, so I'm tapped out.
http://www.crossfitovertorque.blogspot.com/?m=1

 

Have you priced out all of the equipment? A bar and enough bumper plates alone will cost you a years membership at the above price.

Tack on other stuff like rings, med balls, boxes, ghd machines, rowers, etc and you've got yourself a few years worth of membership costs. Oh and lets not forget about the trainers getting paid, insurance, rent, affiliate fees, etc.

What you won't have is a trainer looking over your form to make sure you're doing things right. No matter how experienced you are, form is VERY tough to make sure you've got right unless you have a trained eye grilling you on it every time you work out. I'll just use personal experience here. I've been doing it for 3 years and I still have coaches in my ear when I'm not getting enough depth, losing midline stability, extension etc. Point being, you naturally tend to lose form when pushing yourself at this intensity and having someone watching you is priceless. And then of course, you've got the social and competitive aspect which will make you push harder than you can on your own.

 

This morning I woke up WAY early for no good reason. Decided to get outside for a brisk workout.

Mobility warmup.

12 Min, Every 2 minutes complete the following. (aka: 6 rounds)

20 Wall Balls (23lb Ball, 10ft)
125yd Sprint

Rest time is the time remaining between the end of round's work and the start of the next 2nd minute.

 

The cost is so high because you have personal trainers and coaches at every class. If you look at it this way the cost for a personal trainer at lets say Golds gym is around a hundred dollars for about three to four sessions. With crossfit you pay 170 for better trainers who actually care about your gains and not the money and around 25 sessions. So crossfit is actually 3x cheaper than regular gym membership with a personal trainer involved. hope that helps

Also 170 isnt too bad I pay a little less than that but there are gyms within a 20 mile radius of me that are charging 210 and 250 a month

 

I just go into the back yard and climb trees, pickup and throw rocks, go for runs, run up a 30 degree mountain. I have just never gotten into the group thing. Would probably be a good motivator.

 

our CF gym is only 90 a month now

 

Most of the cost is going to be rent driven. For instance, most places in this area are in the 150-190 range. NYC is usually 250 +/-. But I spoke w/ some people at my L1 class and they were paying numbers similar to you and this was for areas like VT and PA.

 

Thats what the greater DC area cost is