Criticism of crossfit becomes pretty complex because of all of the accidental good they've done. They've mainstreamed olympic lifting and barbell compounds in general. They've promoted people not being a pussy in the gym which is huge. They also, depending on where you live, pretty much have a monopoly on quality gym facilities and equipment. But the programming is pretty much completely random. That's a legitimate criticism. The bad form and stuff is just ubiquitous in all fitness arenas as arjun noted, but they do as a unit prescribe some dumb stuff like external rotation of the shoulders during the olympic lifts.

I can't see myself ever doing crossfit just due to the programming problems and the unfortunate fact that crossfitters tend to be wokesters that I'd find insufferable.

Haven't kept up on their latest philosophies (have they changed?). I was pretty immersed early on as it was all the rage in the Marines. Circa the first decade of the 2000s.

The philosophy was basically do as much random stuff as you can so you can be ready for anything. The more random the better. Because if you're waken up at 3am and have to go kick ass there's no warm up and progression. It seemed to be marketed heavily towards police, military and fire fighters in those days.

They were really dogmatic in a lot of their views, paleo, random programming, pose running, if you're not dead after each workout it was useless. And really was like a cult. Anyone who disagreed with anything even stuff that was so obviously bad and wrong were just told they didn't understand.

I remember when Glassman would give talks saying crossfit was the best methodology for everything to include powerlifting and bodybuilding.

The argument that Crossfit is mostly legit and just has a few bad actors like Glassman I don't think is accurate. Maybe in the last decade they've changed idk, but there is a reason they were the laughing stock of the fitness world for some time. Maybe they still are?

When people realized strength training principles haven't changed and random programming that is mostly unsafe and just makes you really tired isn't optimal.

To their credit they popularized olympic lifting and built a wide spread community and got many people interested in fitness that would not have otherwise. There are likely many gyms that have leveraged the network and are actually doing good sensible training.

I can't quite believe I have to spell this out, but believe it or not, there is good programming and bad programming in crossfit (just like any other sport).

Re: strength training principles, most of the elite crossfitters don't actually train "crossfit". They may be doing a strength cycle, doing an olympic lifting program, doing cardio, and practicing skills. Sure, there are a few metcons in there, but when you're training 4-6 hours a day you are not doing 4-6 hours worth of metcons killing yourself. So no, crossfit is not trying to change strength training principles.

Oops.

I'm not sure there is a ton of disagreement here. I'd probably put it similar to Arjun. You can do "sensible crossfit" by taking out all the dumb programming and movements. Is that still crossfit? I guess that's debatable. I suppose if you think the stupidity is an inherent feature of crossfit, and taking it out makes it not crossfit, then it's a semantic debate more than anything else.

Also agree with Arjun that if you want to be great at high level crossfit comps, you shouldn't actually train crossfit per se that much. But if that's the case why shouldn't everyone just do those other things instead? It is likely mostly a time issue. If you're only going to train a few hours a week, then crossfit is just more time efficient than doing those other things.

Yeah Crossfit is the most effective when you are doing the least of what it prescribes.

And incorporating kipping into literally every movement is idiotic. I legit had to sit through people trying to teach how to do a proper kipping push up.

As to not Hijack your post here is my take on Crossfit

https://forumserver.twoplustwo.com/8...9/index25.html

In a return to normal programming, I finally did a 5k time trial. Of all my core PR targets, this one (18.43 which is 1.52.3/500) is going to be the toughest for me to break. I did it when I was peak CrossFit and while I wasn’t doing any rowing training apart from these, I did a fast 5k every few weeks for 6 months, so I raced it pretty hard while I was very fit. Plus...my training doesn’t have much long distance stuff in it so I’m not totally confident I’m training properly for a fast 5k

Didn’t attempt a PR today - basically wanted to see where I’m at and then attempt one in the next cycle (cycle for me = fast 1k, fast 2k, fast 5k)

The plan was to go out in just under 19 mins pace (1.54/500) for the first half and then ramp it up gradually and do a negative split with a hope that I’d finish closer to 18.50 than 19.00

First 1k I did in 1.53.5
2000 the ave was still 1.53.5
Went through 3k at an ave of 1.53.4
Went through 4K at an ave of 1.53.2

Came home strong and finished in 18.47.2, which is an average of 1.52.7/500

The worst part of the distance for me (apart from the extreme suck of the last 500m when pushing very hard) is the 2500-3500 part when I’m still not confident I’m not going to blow up.

Very happy with the time and I’m hopeful that with another 3-4 weeks, I’ll be in good shape for a PR attempt. When I do it again, I’ll aim for the same kind of structure with my race plan, except I’ll aim to go through half way in 1.53.0 and negative split from there

Also gonna add a few longer intervals over the next month - will try a 4x2k a 4x1.5k and I may even try the 3k, 25k, 2k one

Pretty sweet session! The best I've ever posted is an 18:53, so I've got something to shoot for (if I'm ever allowed to do a time trial again).

. Of all your PRs, that’s the one which I think is furthest away from your potential.

(For me at least) It’s quite tough to know how pace a 5k time trial. It definitely feels that a negative split is the way to go with the longer distances but you also don’t want to go out too slow and leave yourself too much to catch up on.

also Monte...I basically keep my drag at 108 for every row.

I appreciate that this is too high for the long slow rows but do you know roughly what is optimal for 1k, 2k and 5k time trials?

I think if I ever do a 500m time trial again (doubtful, given what it would do to my system), I'd increase drag to 125 or sth but I have no idea what I'd do for the loner time trials

Nice 5k!

Re: drag, lower drag for longer distances and higher drag for shorter. I've gone as low as 80 for my 90 minute sessions and as high as 160 for a 500m TT. 220 for a 100m. Play around with it and see what feels best for you.

And is that just your feel or is that something that you’ve read/been advised on?

What would you use for a 1,2 and 5k?

I've read a lot about it and then personalized it for myself. I recorded my drag factor and wrote down notes for a couple of months after every session and tweaked it up or down until I found my sweet spot. My main goal with TTs was to go with as high a drag as possible without my legs giving way first before my lungs. I did a 2k at 130 which was way too high and my legs gave way with 500m to go and my HR only hit 185 out of a max of 195. So that was certainly too high. I ended up with 105/113/117 for a 5k/2k/1k. I'll send you my specific notes on whatsapp.

My main tip for you would be to increase your drag factor up for a TT from your standard 108, and then note down how it felt and if you should move up or down for next time.

Great Time

Clueless here to adjust drag are you adjusting the damper?

Thank you. I’ll have a look through

you're saying you're clueless how to adjust drag? If so...yes, you do it by adjusting the damper setting and you can find out exactly what drag it is, by rowing 4/5 strokes on the Display Drag Factor input on the screen. (apologies if this wasn't what you were saying and this info is 'Duh')

I row both at home and sometimes at the gym, where there are 4 machines, so I do this each time, as all machines have slightly different drag factors on damper settings.

what I was asking was whether there are ideal damper settings for various different 'race' distances. As Arjun said, it's probably GTO to have a higher damper setting for shorter distances...but given I always row at 108-110, I was interested in whether I'm doing it wrong and there are more optimal settings for when I'm doing my various time trials

February review

23 training days out of 28
26 days I also walked at least 10k steps
13 alcohol free days is meh, albeit an improvement on Jan.

2 lifetime PRs - I broke my 2k time and also crushed my 100cal Airdyne PR

Rowing - happy with my progress and think I'm still getting fitter..was very happy with the 5k tt effort yesterday
Lifting - I've moved up in my 5x3 Bench weight and will be moving up in my 5x3 Press weight next time out. the 5x5 Press has stuck a little, but I think I'll be able to move up in the 5x5 Bench after the next session (I move up if I get through the entire rep scheme 3 consecutive times)

Sleep - average of 6hrs 29 sleep at a sleep score of 72..so basically the same as last month.


Goals for March

Train at least 22 times
10k steps at least 25 times

Rowing - I'd like to break my PRs in every time trial I do. The plan is to do a 1,2 and 5k tt again this month...in that order but I'll only do them if I've slept well and my body feels good, so they might not happen every week. I feel confident I can take a second or two off the 1k, slightly less so with the 2k and I feel hopeful with the 5k

I'm going to add a little more volume to my rowing metres this month too - basically do a longer interval session in terms of metres per interval and also attempt two other 20min+ slow rows

Assault Bike - if I can fit one in, I want to attempt a faster 50cal time

Lifting - just continue with what I'm doing...ensure I bench or press at least 3x per week and continue making gains...completing the rep structures as per my strat and moving up. My plan is to 'taper' in early April and attempt PRs/max efforts next month.

Alcohol. 18 alcohol free days minimum

Sleep. hoping the reduced alcohol will help this.

That is an insanely good 5k row time - nice werk

Thank you thank you.

It’s a very intimidating distance to row hard imo...I mean, I guess they all are to some degree because so much of rowing fast (to my newb mind at least) seems to be about how close to the red line you’re prepared to go and how much pain you can endure while there. But the prospect of the longer rows just scares me. Idk, I seem to say this a few times a week, so maybe I’m just a giant pussy or maybe I don’t really enjoy it!

Training

5x5 Press @ 57.5 (first time through the entire rep scheme )
3x6 DB press -26kg DB
4x15 Dipe

20 mins very slow row 4550m at 2.14.4/500

I actually pushed the screen back so I couldn’t see it so that I wasn’t tempted to row faster.

I’ve done something to my right knee, which is the good knee. It’s been swollen for a few days right now - I think I did it moving some furniture on Friday. Doesn’t seem to be getting worse but it’s niggling at me a little.

This makes a massive difference for me. Also helps bp and rhr quite a bit.

Probably depends on how much you normally drink though. I pretty much drank like it was my job.

Good job on everything. Similar age, and it is motivating seeing you doing what you are doing.

So what Damper setting are you on ?
Good job on the goals and good luck next month

On my rower, 108-110 is between 5 and 6. At my gym, it’s a little below 5.

I did my slow row in the gym last night at a drag of 90 and that was with the damper a little under 4

yup, I'm 55.

I'm not the oldest guy here, sweet! lol


GL with your goals OP. Low back injuries suck, but it is possible to overcome them and become stronger than ever, even at my age.

tytyty - good to have you in here and the process of posting times and weights is motivating to me to keep pushing.

hard to say exactly re drinking, but perhaps an average night would 2 beers, 2-3 glasses of red and 2 scotches. Which...when you're drinking 4/5 nights a week, ends up being a lot.

generally with alcohol I fall asleep fine but then wake up several times during the night and often have problems getting back to sleep if I've been drinking. I'll get a surge of adrenalin, my heart rate will spike and it can take me an hour or two to get back to sleep...even if I take melatonin, get out of bed/go downstairs etc. Wine seems to be particularly good at keeping me awake...which is a shame because I love it