CROSSFIT - - - Olympic Lifting??

[RunDiggity]

So I just started this last week - so far every workout has truly kicked my butt!!! They now offer a discounted rate to go just three times a week - so I figured I would sign up and see what happened. I wanted to try this last year but it was too much money.

Anyone have any comments or have any knowledge of it>? From what I hear or have been told the serious crossfitters go six times per week and consider it the only workout they do. They combine these elements in all of their training - -

power, stamina, strength, speed, balance, coordination, flexibility, agility, and a few others I forgot already - -

but my main question is - - they use Olympic Lifts during some of their workout of the days - - are the affects of Olympic Lifts too hard on the body? They are so different from what I am used to doing??

 

[Gayle]

Hi Rundiggity,

I've been doing some of the CrossFit WODs with my other training.

I started doing the WODs back in July '07 (solo, no affiliate in VT ) six days a week and got over trained very quickly. Those WODs are intense! I think a 3X a week schedule to start with is great.

I'm currently training for a triathlon, and focusing a lot of my workouts around swimming, but still doing a WOD 2X per week, and working on certain Oly skills at least once a week.

Regarding the Oly lifting, I don't think it's too hard on the body as long as you learn the right technique. I'm a beginner with no face-to-face training, so I've been doing very light versions of many of the lifts (many times with an empty 15lb bar or just PVC pipe), and getting a good workout.

If you're joining an affiliate (if you are which one?), they should have some trainers who are able to get you started with the Oly lifting safely. There are some lifts, like the snatch, that are pretty advanced and really should be worked up to progressively.

The CrossFit Journal usually includes some excellent Oly lifting articles. Mike Burgener writes a lot of them and conducts Oly lifting seminars for CF. If he ever does one in the Northeast, I'll soooooo be there.

Also, check out the CF message boards. There are a lot of people who are happy to help out beginning CFers.

P.S. - Did you try "Fight Gone Bad" from yesterday? I'm trying it tonight and I'm a little scared. :+

 

[RunDiggity]

I am in the one on one sessions right now - - so basically working on technique and form and then doing a WOD but its not what they are posting online - its the Omaha NE affiliate -

I just cannot believe how SORE my shoulders are today! I dont remember using them! I did box jumps, dead lifts and then a snatch or something, but i am used to my shoulders getting sore in a different spot and it must have found an unknown muscle

Do you have any suggestions of what workouts will be complimentary to crossfit? I am trying to come up with a rotation -

Mon - Crossfit
Tues - Yoga
Wed - Crossfit
Thursday - Crossfit
Friday - off
Saturday - Interval training and abs
Sunday - Legs

I just don't really know what to do or expect and I certainly cannot imagine doing the WOD after a CATHE dvd!!! No freaking way! Although Cathe has given me an incredible base to work from - thanks to her I could finish the 100 squats without stopping in my WOD the other day

I wonder if her STS series will be perfect to pair with Crossfit??

Crossfit
STS
Crossfit
STS
Crossfit
STS
OFF

???

 

[Gayle]

I think yoga is always good to work in there. If you're doing three hard WODs per week, plus working on skills with a trainer, then I'd keep one of the other three workout days to something not too intense like yoga and still include the rest day.

You know, I'd ask the trainer what he/she recommends regarding STS. Once you start working with the group classes, you may find yourself working harder.

Since I started doing the WODs, I've done very little traditional body building type weight workouts. I pull one of the P90X DVDs out on occasion, but that's about it. The other weighted stuff has been kettlebell work.

Cathe's stuff is a great base to work from. I've used BootCamp a couple of times and given it a CF spin - sub jumping pull ups for bent rows, thrusters for squats, tactical lunges for regular static lunges, etc. Who knew you could make that sucker harder?? Or would want to?? :+

You're soooo lucky to have a local affiliate!

 

[RunDiggity]

I am lucky! I will keep you posted on what I find out - I emailed my trainer and will see what he comes up with. I know he already said he would NOT recommend long distance running but if i wanted to run - he would prefer me doing a 400 meter - rest 1 min - 400 meter - rest - ect because the output of power is greater and recovery longer than say running 4 miles at a steady pace and it won't have a negative impact on my muscle strength development...

its all new philosophy to me - but it makes sense and I love a challenge! Its a great workout -but its so short so it makes me wonder, but at the same time - I am totally wiped when I am done because it pushed as hard as I could - -

 

[lioness]

I love some of the crossfit workouts. I check their websites frequently and often incorporate their workouts into my rotation. I did this one with a friend yesterday and it kicked out butts. I feel like I dropped about 10 pounds!! We did the workout below using the jump rope version. Yes, I used a weight jump rope.

Each kettlelbell movement will be followed by your choice of either 100 revolutions of weighted jump rope(JR), 250 meters on the rower, or 50 (3 count) jumping jacks(JJ).

Storm through this bad boy once for time!

Row 250/JR/JJ
Kettlebell lunges 10/10
Row 250/JR/JJ
Push ups 20
Row 250/JR/JJ
Swings 20
Row 250/JR/JJ
Kettlebell upright row 20
Row 250/JR/JJ
Kettlebell cleans 20
Row 250/JR/JJ
Sit ups 20
Row 250/JR/JJ
Squats with kettlebell 20
Row 250/JR/JJ
Burpees 20

 

[RunDiggity]

ok yikes! That looks freaky right there!!! I gotta tell you guys that row machine is an awesome workout!!! I had no idea! 400 meters in less than two minutes repeated several times over and I felt it