Today I finished my 6 sessions of fast track as a required introduction to Crossfit. It's been pretty sweet learning the Oly lifts and all the other goodness apart from the frustration at double unders and having no rhythm with kipping. Still, it's fun to already have a long list of movements i want to progress at.

My WOD today was lifting and throwing a 20kg sandbag over about a 5ft marker then 20" box jumps, 10 reps of each, AMRAP in 5 minutes. My first round was 1 minute then managed to keep pace up for a result of 5 rounds + 1 sandbag throw.

The official WOD was 20 press ups, 30 deadlifts at 70kg, 20 press ups then 9 7 5 reps of power cleans at 70kg and chest to bar pull ups, the best times were around 5 minutes. It was pretty amazing to watch.

The gym's good at scaling and good at programming strength training in before all the WODs, so all in all i'm very happy with this place compared to being in a normal gym doing SS.

prepare to be trolled... I kind of like crossfit but 30 reps of deadlifts is stupid no matter weights

good luck

I always find it interesting that Crossfit tend to generate so much controversy more than any other fitness model. I agree with the above post that you will likely be ridiculed as Crossfitters are usually the butt of most jokes in any "SS+GOMAD" forum.

Now I am in the minority that I have considered myself to be a Crossfitter for many years. Though I don't agree with and follow everything they advocate. Simply because it is not in line with my goals. But I will say a lot of the philosophy was in keeping with what I was looking for being in the Military and active in combat sports.

I would offer that you look at your motivation for fitness. What are you trying to accomplish? It's funny that most people pick a methodology or program first and then pick out their goals where I feel it should be the other way around.

Main things I didn't incorporate from Crossfit:
High rep ranges for Olympic lifts and power lifts.
Reason being I think the risk/reward for using these types of lifts for endurance programming is not worth it.
These lifts are designed for maximal efforts and require a high level technique to get the benefits. As anyone knows high reps-->fatigue-->technique breakdown. Which IS NOT good for these types of lifts.
If your technique breaks down doing push ups, pull ups, etc. Big deal.
But it can be a big deal when doing deadlifts, weighted squats, power cleans, etc.

Also they emphasize that periodization is unnecessary. I don't find this to be true. Even when my fitness focus was conditioning, I did Crossfit workouts, but my programming was not random.

Just some points to think about. Remember just keep an open mind and do what works for you and keep your goals in mind regardless of what others say. Good luck!

Avoid the unnecessary dangerous stuff like high repetition overhead lifts, high repetition box jumps, GHD situps, etc.

some level of strength is a prerequisite for everything except for jogsxying, so i think it makes sense to start there.

Yes I agree, but I think you overestimate the level of strength required to participate in most sports, activities, and various fitness regimens.

Even sports like boxing where one would intuitively think that a great amount of strength would be desired. I think you'd be surprised at how many fighters and trainers even at the professional level are stuck in the stone age when it comes to concepts of strength and fitness.

Not saying what they are doing is optimal, but just illustrating that one can be successful in a sport without focusing on strength or even having great knowledge about it.

reading a lot into my post imo. i don't think strength is required to participate in anything really. nor is it necessary for some elite athletes to be elite at their sports. but for the general man, more strength vs. baseline is basically always better. so i don't see how it is weird that people start there.

i just thought of this video when i saw OPs WOD

http://www.youtube.com/watch?v=w_JXPPWbc8Q

always make me laugh for some reason watching it

gl op! it should be interesting having somebody doing crossfit, certainly different than all the 5/3/1, TM, SS logs etc.

Agreed. The head coach is good and warned me of these. Achilles being pulled on high rep box jumps and abs being crippled the next couple of days from GHD situps.

I think this affiliate has a pretty good format for avoiding injury and general stupidity. Long intro, basic early WODs, scaling, lots of time on mobility and technique. I'm sure that's not the case in a lot of affiliates.

i'm not going to argue with anyone and i couldn't care less about someone's decision to do crossfit especially under the guidance of a seemingly competent coach. i just disagreed with one simple statement.

Thanks. I'll probably run 5/3/1 along side of this. A lot of people there are doing that. 5/3/1 on my press and bench and SS on my squat and deadlift since i'm sure i can make linear gains still there.

You have the freedom to do as you wish in this log after using the verb jogsxying.

if history can serve us as a guide here OP will stop training and updating his log soon.

BRUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUSIER.

I continued w/ all my old training just w/o updating the log. Updating a SS log seemed bland.

Sounds like you found a good place. Like any organization they can vary widely. What state are you in btw?

Yeah I guess I did. Yeah I def agree with you on that. But I think my avatar could beat up yours.

In England. It's the Leeds box here.

What state in New England?

I just wanted to use the gif.

Whenever someone from crossfit comes to our olympic lifting gym I think they have just wasted alot of time (at least in terms of olympic lifts)

I don't think crossfit is a bad idea in principal, but from what I can tell it is done in a terrible way

I think someone who has an olympic lifting background (especially in lighter weight classes) would do pretty well in a crossfit competition without doing much at all

As you are in Leeds you should look up the weightlifting high performance centre at Leeds Met (Headingley), I guarantee you will progess with crossfit alot quicker even if you only go once or twice a week

how much are you snatching/c&j'ing these days kungfuhustler?

Sweet recommendation, I just sent them an email. I def agree a lighter guy with an olympic lifting background would do very very well at crossfit. There was a strange dynamic of a small non imposing 22 year old kid giving an older monster of a man technique tips yesterday. Later this kid easily scored the fastest time because of his perfect form on power cleans.

My first class WOD today:



I'm Jay obv. Messing around trying to handstand against a wall for the first time in my life was fun. I thought i could do the WOD without scaling the KB to 20kg from 24kg but the coach recommended it rather than possibly lose form later on. Wish i had done 24kg. WOD didn't feel too tough because I wasn't sure on pacing my runs.

Practiced DUs after, got a few and continued to skip but no consistency yet. Practiced more kipping and did lots of shoulder mobility.

Tomorrow's WOD has thrusters but i've been having a sharp shock in my inner left knee when at depth so tomorrow is a rest day.

Good job man. Not too shabby. These are my favorite types of WODs to do for conditioning since I hate running long distance.

Crossfit varies greatly depending on coaching.

http://www.youtube.com/watch?v=Ssvx5OHDSBQ