Any other BT'ers also &quot;Crossfitters&quot; ?

2006-06-13 12:21 AM

Master

1924

Denver

Subject: Any other BT'ers also "Crossfitters" ?

For those who don't know what I am referring to, Crossfit is a workout program that is posted on crossfit.com. The programs were developed by a former high level gymnastics coach who added military style calisthenics and weight training to make fantastic and extremely challenging workouts.

Here is an example from today of the "Workout of the day" or WOD:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

This is three sets of work, with 21 reps of each exercise first, then 15 reps, then 9 reps... as fast as you can, with breaks as needed.

There are several people I know who mix this training in with Triathlon training. Here is one half-joking workout from a triathlete on the forum:

Look at this example of a Crossfit style "brick":

Put your trainer next to a treadmill or on a track and do the following killer brick:

Bike 3 miles as fast as you can
Run 1/4 mile as fast as you can
Bike 2 miles as fast as you can
Run 1/2 mile as fast as you can
Bike 1 mile as fast as you can
Run 1 mile as fast as you can
Pass out as fast as you can !

(credit to Eugene R. Allen on crossfit.com)

I think the endurance and pain of these workouts will serve me well in transitions and in those moments mid-race when it will be tempting to go lay down on a nice patch of grass and take a nap.

betyoursilver

2006-06-13 12:33 AM

in reply to: #452210

Master

1862

San Mateo, CA

Subject: RE: Any other BT'ers also "Crossfitters" ?

I've done quite a few of their WODs. I like the brevity of their workouts - been thinking about reincorporating CF back into my routine.

Edited by betyoursilver 2006-06-13 12:34 AM

2006-06-13 1:00 AM

in reply to: #452213

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

Very good point ! I recommend you get back into it. I've never seen anything so savage that can be so fun !!

One of my favorite killer workouts is the following;

Do 3 pullups, 6 pushups, 9 squats

Repeat as many rounds as possible in fiften minutes !

I've done 14 rounds on a good day so far

Doesn't seem like a lot until you do multiplication; 14 rounds= 42 pullups, 84 pushups, 126 squats

Edited by Zev 2006-06-13 1:01 AM

betyoursilver

2006-06-13 1:13 AM

in reply to: #452210

Master

1862

San Mateo, CA

Subject: RE: Any other BT'ers also "Crossfitters" ?

My favorite WOD is "Linda" - I love anything with bench presses, and dead lifts really grew on me after a while.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

2006-06-13 1:26 AM

in reply to: #452225

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

Linda is great !! I agree with you totally. I've only done it once though.Time for a repeat.

Edited by Zev 2006-06-13 1:30 AM

2006-06-13 2:29 AM

in reply to: #452210

9167

Stairway to Seven

Subject: RE: Any other BT'ers also "Crossfitters" ?

I lurk there but rarely do workouts. I think it has it's place as part of strength building aspect of your tri training, but is no substitute for endurance/speed training of your primary sports. Despite what "coach" claims in his newsletters and studies whose interpretation is questionable, there is no substitute for specificity of training.

I have a lot of friends who did exclusively cross fit during the winter counting on coach's promise that his high-intensity workouts would crossover into improved aerobic capacity. It didn't happen and they resumed their endurance workouts. These were mountaineers, not triathletes, mountaineering even moreso than triathlon is an endurance sport!

sebjamesm

2006-06-13 7:25 AM

in reply to: #452210

Expert

994

Dallas, TX

Subject: RE: Any other BT'ers also "Crossfitters" ?

I'm a huge fan af Fran.
I did CF for a good part of last year, when injuries forced me out of tri training. I love their program and got results unlike any other I've done. I would like to start adding back in some WOD after my big race in a couple weeks.

max

2006-06-13 8:54 AM

in reply to: #452210

Champion

8903

Subject: RE: Any other BT'ers also "Crossfitters" ?

I was getting pretty interested for a moment there. Alas...

2006-06-13 11:47 AM

in reply to: #452287

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

sebjamesm - 2006-06-13 6:25 AM

I'm a huge fan af Fran.
I did CF for a good part of last year, when injuries forced me out of tri training. I love their program and got results unlike any other I've done. I would like to start adding back in some WOD after my big race in a couple weeks.

"Fran" was the first CF workout I ever did...OMG !

Rollin' Thunder

2006-06-13 11:56 AM

in reply to: #452210

Master

1359

South of SLC

Subject: RE: Any other BT'ers also "Crossfitters" ?

Zev,

Do you work for the company? Pardon my skepticism, but with so few posts and then to talk so eloquently about the style of workout, you can understand where I am coming from.

Mike

Edited by Rollin' Thunder 2006-06-13 11:58 AM

2006-06-13 11:59 AM

in reply to: #452233

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

AdventureBear - 2006-06-13 1:29 AM

I lurk there but rarely do workouts. I think it has it's place as part of strength building aspect of your tri training, but is no substitute for endurance/speed training of your primary sports. Despite what "coach" claims in his newsletters and studies whose interpretation is questionable, there is no substitute for specificity of training.

I have a lot of friends who did exclusively cross fit during the winter counting on coach's promise that his high-intensity workouts would crossover into improved aerobic capacity. It didn't happen and they resumed their endurance workouts. These were mountaineers, not triathletes, mountaineering even moreso than triathlon is an endurance sport!

I am training specifically for Sprints, so CrossFit may be more applicable to me than others. The workouts are definitely good for aerobic capacity and endurance. If you can survive, and talk about some of the workouts afterwards, that is proof ! I don't know if anything in a "somewhat normal" workout routine could ever prepare someone for mountaineering ? That sport causes a very particular set of conditions on the body that would never be replicated in a triathlon or most other sports that occur at a mile high or lower.

2006-06-13 1:33 PM

in reply to: #452702

9167

Stairway to Seven

Subject: RE: Any other BT'ers also "Crossfitters" ?

Zev - 2006-06-13 12:59 PM

I am training specifically for Sprints, so CrossFit may be more applicable to me than others. The workouts are definitely good for aerobic capacity and endurance. If you can survive, and talk about some of the workouts afterwards, that is proof ! I don't know if anything in a "somewhat normal" workout routine could ever prepare someone for mountaineering ? That sport causes a very particular set of conditions on the body that would never be replicated in a triathlon or most other sports that occur at a mile high or lower.

Well, uh, it's pretty simple, you prepare for mountaineering by mountaineering. And simulating workouts that resemble various portions of it. Mountaineering involves 16-20 hour days of continues exertion with a pack...you really need to have your fat burning enzymes cranked up for that and long endurance workouts fit the bill. You also need to do vertical feet with a pack. Then you go on a trip to guage your progress.

Go to teh site GymJones.com Mark Twight is an extremely accomplished (and crazy) mountaineer. He is across fit fiend. But trying to emulate mark twight if you are anyone else is also a little bit crazy. His 20 years of endurance based /mountaineering fitness means that he CAN do nothign but cross fit, and still go kick butt up some extreme face. That doesn't mean my friends can do it by emulating his current workouts.

You just need to be careful is all. The folks that dig it the most...firemen, police, military, it's perfect for them. I'm not saying crossfit is bad, but I disagree with a lot of their black & white conclusions about the workouts and their benefits. A 20 minute all out high intensity strength workout does not mean that you are "cardiovascularly fit", it just means you can do a 20 minute all out high intensity strength workout on another occasion.

I'm not bagging cross fit, it has it's place, and if you are stationed in Iraq and have nothing but a giant sandbox filled with people who wnat to kill you,it's the perfect workoutl. but you need to intrepret the sites propaganda with a grain of salt.

2006-06-13 1:36 PM

in reply to: #452699

9167

Stairway to Seven

Subject: RE: Any other BT'ers also "Crossfitters" ?

Rollin' Thunder - 2006-06-13 12:56 PM

Zev,

Do you work for the company? Pardon my skepticism, but with so few posts and then to talk so eloquently about the style of workout, you can understand where I am coming from.

Mike

Thunder..visit the site and you'll see that everyone who posts raves just as much!

2006-06-13 1:43 PM

in reply to: #452875

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

Work for what company ? Crossfit ? LOL !

I work for as a trade risk analyst (studying companies financial risks) and own a company that pimps out fine German turbo cars....would you prefer 500 or 600 hp for your car ?

BTW, what does post count have to do with me losing 15 pounds, 7% body fat, and now being able to crank out more pullups than probably 95% of the population ?

Edited by Zev 2006-06-13 1:44 PM

Rollin' Thunder

2006-06-13 1:55 PM

in reply to: #452887

Master

1359

South of SLC

Subject: RE: Any other BT'ers also "Crossfitters" ?

Zev - 2006-06-13 11:43 AM

Work for what company ? Crossfit ? LOL !

I work for as a trade risk analyst (studying companies financial risks) and own a company that pimps out fine German turbo cars....would you prefer 500 or 600 hp for your car ?

BTW, what does post count have to do with me losing 15 pounds, 7% body fat, and now being able to crank out more pullups than probably 95% of the population ?

Nothing -- I just thought your post seemed more like marketing copy than a true testimonial. I wanted you to disclose a relationship if there was one. I was just asking the question. As a trade risk analyst, you can see the need for disclosure. Does it offend you that I asked?

Mike

biggsmooth

2006-06-13 3:11 PM

in reply to: #452210

Extreme Veteran

452

Subject: RE: Any other BT'ers also "Crossfitters" ?

i got into the CF workouts for a few months about a year ago and man are they tough. i think it would be unrealistic to do CF workouts regularly and keep and good tri training program going. but i think its perfect to rotate in on the off-season. i will say that, like the OP, i noticed a drop in BF% and more muscle in just a few months, so if you are looking to shape up for an occasion (going to the beach), give it a try.

stupidnickname

2006-06-13 3:32 PM

in reply to: #452210

Master

1938

La Crosse

Subject: RE: Any other BT'ers also "Crossfitters" ?

Crossfit scares me.

It's a bit too much like Fight Club.

"The first rule of Crossfit is . . . you do not question the benefits of Crossfit."

On the other hand, do whatever it takes to get you motivated.

lengle

2006-06-13 4:39 PM

in reply to: #452210

Regular

Stowe, PA

Subject: RE: Any other BT'ers also "Crossfitters" ?

I started doing the CrossFit WODs last November and consequently had to cut my running mileage by 2/3. I was a little worried that I wasn't getting enough miles in until my first race of the year when I took 2:30 of my 10 mile PR. I've been faster in every other race this year so far, and stronger then I've been since I was in the Army nineteen years ago.

It works...drink the Kool-Aid.

2006-06-13 4:43 PM

in reply to: #453223

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

lengle - 2006-06-13 3:39 PM

It works...drink the Kool-Aid.

See? It works. Let's all play the drums and hang out in airports some more :<)

2006-06-13 11:20 PM

in reply to: #453223

9167

Stairway to Seven

Subject: RE: Any other BT'ers also "Crossfitters" ?

lengle - 2006-06-13 5:39 PM

It works...drink the Kool-Aid.

What else have you been doing since? Is your runnign mileage still cut by 2/3? How often are you doing the WOD? On 3 off 1? Improving strength will definately improve your speed as well, but you still have to run to run faster. But you cant get fast without strength, which is where CF would come in.

In my own progress, I think of it like a see-saw. For awhile I need to focus on increasing LSD runs, then I reach a plateau. Doing intervals and/or strength work then boosts me to a new level and I am faster again. I am still new at this and still getting faster...I didn't see a major improvement until I started doing intervals and then >pause for effect< RESTING!!! I had my PR last weekend after about 2 weeks of no running except for a single race (the alcatraz tri).

Will I add CF in again? Maybe, but I am slow enough that I improve with just about any activity that I take on. ; )

meredith

2006-06-14 1:37 AM

in reply to: #453090

Veteran

164

silverton oregon

Subject: RE: Any other BT'ers also "Crossfitters" ?

stupidnickname - 2006-06-13 1:32 PM Crossfit scares me. It's a bit too much like Fight Club. "The first rule of Crossfit is . . . you do not question the benefits of Crossfit." On the other hand, do whatever it takes to get you motivated.

I think I'm with you! I'm too much of a wimp!

When I first glanced at the subject line...I thought it said "Any other BT'ers also "crossDressers"? and I thought "why in the hell does he want to know that?

LOL!!!

max

2006-06-14 8:05 AM

in reply to: #453566

Champion

8903

Subject: RE: Any other BT'ers also "Crossfitters" ?

meredith - 2006-06-14 2:37 AM

When I first glanced at the subject line...I thought it said "Any other BT'ers also "crossDressers"? and I thought "why in the hell does he want to know that?

LOL!!!

That was my thought as well. I was hoping for some enlightenment as to which changing tent to use at Ironman.

lengle

2006-06-14 11:15 AM

in reply to: #453540

Regular

Stowe, PA

Subject: RE: Any other BT'ers also "Crossfitters" ?

AdventureBear - 2006-06-14 12:20 AM

lengle - 2006-06-13 5:39 PM

It works...drink the Kool-Aid.

What else have you been doing since? Is your runnign mileage still cut by 2/3? How often are you doing the WOD? On 3 off 1? Improving strength will definately improve your speed as well, but you still have to run to run faster. But you cant get fast without strength, which is where CF would come in. In my own progress, I think of it like a see-saw. For awhile I need to focus on increasing LSD runs, then I reach a plateau. Doing intervals and/or strength work then boosts me to a new level and I am faster again. I am still new at this and still getting faster...I didn't see a major improvement until I started doing intervals and then >pause for effect< RESTING!!! I had my PR last weekend after about 2 weeks of no running except for a single race (the alcatraz tri). Will I add CF in again? Maybe, but I am slow enough that I improve with just about any activity that I take on. ; )

I did 3 on 1 off until May, but I' still try to get in at least 3 WODs a week. I just skip the really nasty WODs that end up on key swim/bike/run training days. It's just not fun to do a hard run after a couple rounds of Tabata thrusters. My run & bike mileage is still less than half of what I've done over the past couple of years. I guess the main thing I did was just to cut all the junk miles out of my training to make room for crossfit. Like you, I still believe that the best way to improve triathlon performance is to swim, bike & run.

I'm not saying that crossfit is going to make everyone faster, but in my case, a 40yr old that got a little stale (and weak) from the conventional in-season/off-season routines, it gave me a jump start. I thought I was in good shape when I started CF, but it turned out I was only in good triathlon shape. CF builds a better overall fitness level in my opinion, but I wouldn't suggest trying to do tri's with only CF training - unless your goal is to just make it to the finish line. I've also gained a lot of respect for other types of athletes. I stand in awe of the strength and fitness levels of gymnasts and Olympic weightlifters. The Oly lifts rock.

Congrats on your new PR. I hope to set one myself at the Philly Tri in a couple weeks.

2006-06-14 11:31 AM

in reply to: #453566

Master

1924

Denver

Subject: RE: Any other BT'ers also "Crossfitters" ?

meredith - 2006-06-14 12:37 AM

I think I'm with you! I'm too much of a wimp!

When I first glanced at the subject line...I thought it said "Any other BT'ers also "crossDressers"? and I thought "why in the hell does he want to know that?

LOL!!!

ROTFLMAO !! That is some seriously funny Sh*T !! !!

The thought of cross-dressers scares me !! There's an unusual looking she-male at my gym; too much for me.

Anyone scared by Crossfit workouts should look at the scaled workouts on

www.BrandXMartialarts.com

These people post scaled down workouts for mere mortals like me

2006-06-14 11:31 AM

in reply to: #452210

9167

Stairway to Seven

Subject: RE: Any other BT'ers also "Crossfitters" ?

That's cool, I'm glad to see you' are making good progress and still getting CF in. I would greatly benefit from more strength traning, and definately realize that while I am getting into good tri shape (for myself), I am not in good "other sports" shape. I get Coach Troy's (Spinnervals) emails and he commented himself that he took a long break from biking recently to do other types of workouts and realized that he was not in good overalls shape.

I enjoy "tabata swimming" by theway. One of my workouts invovedl 16x25yd sprints with 10 seconds rest. For me that pretty much works otu to the 2:1 work:rest interval studied by tabata. (20 seconds/25yd) It goes by fast and I defeinately feel it in my arms when I'm doine.