General Discussion Triathlon Talk » Cross Fit or Weight lifting during off season? Rss Feed  
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2012-09-15 7:03 PM


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Subject: Cross Fit or Weight lifting during off season?

Hi everyone, 

LOVE this board! I completed my first Oly Tri at the Chicago Triathalon in August & am looking forward to doing it again next summer!

I do have about 30 pounds to shed though & am currently doing this-I really felt you guys on this board are so great w/ fitness that perhaps you can give me some insight.

I have been lifting weights 3 x week for 4 months. I can see some real definition in my arms & all is good. Recently started Cross-fit. LOVE cross fit so much-way more fun. So this is my question for you athletes out there:

If my #1 goal is to lose fat & gain muscle (so come next summer June/July/August) I am much thinner/more muscular when I do a 12 week training plan for my tri next summer.... Would you do Cross Fit 3 x week PLUS weight lifting 2 x week? Or Simply weight lifting 3 x week & no cross fit? I also do cardio about 3 x week (Running, Kickboxing, Zumba, Bike Riding or Swimming) Just depends what I can fit into my shcedule.

One of my friends swears by cross fit, she never "lifts weightS" in the gym & she looks amazing after 1 year of it....On the other hand I have a nutritionist I am seeing (to help with the food portion of this weight loss) who says the traditional weight lifting is the best method....?

Any thoughts?

 

My main goal is to drop inches, gain muscle....


Thanks!

 

 

 

 



2012-09-15 7:44 PM
in reply to: #4412925

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Subject: RE: Cross Fit or Weight lifting during off season?
I really enjoy the crossfit workouts. Quick intense and fun. I think cross fit is the best of both worlds. Lifting weights and cardio workout at the same time. I try and get 2-3 cross fits plus bike,run in each week
2012-09-15 8:01 PM
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2012-09-15 10:03 PM
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Subject: RE: Cross Fit or Weight lifting during off season?

If you do cross fit, don't add in weights as well.

I did it one off season and my husband and 17 & 23 year olds do CF.

Just be careful there are many who get injured doing CF as form declines during WODs. PTs love CF as they are getting lots of new clients.

CF is a form of weight lifting.  Don't you do body weight moves as well as Olympic Lifting at CF? Doing intense workouts and avoiding white foods will help you lose weight.

If you want to do tris next year, why not consider CF with s/b/r thrown in instead of Zumba and the like.

2012-09-15 10:08 PM
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Subject: RE: Cross Fit or Weight lifting during off season?

Want to run faster or do well at some mud/spartan races? Run lots - 4-6 times a week and do 1-2 crossfit sessions for fun/change-up. You will lean out since you're obviously dialed in on the diet.

My only hatred with crossfit is some of the price gouging and those kipping chin things. Cannot. stand. them.

2012-09-16 9:25 AM
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Subject: RE: Cross Fit or Weight lifting during off season?
KathyG - 2012-09-15 11:03 PM

If you do cross fit, don't add in weights as well.

Just be careful there are many who get injured doing CF as form declines during WODs. PTs love CF as they are getting lots of new clients.

I saw the title and decided to add my two cents.. My close friend's husband sprained his back overdoing it on CF. 

I know little about the program but enough to say be careful...

I've only had 2 tri summers, but during my first off season I did more running. Two times a week I'd do a 2 mile loop integrating some core exercises throughout the run. 



2012-09-16 10:08 AM
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Subject: RE: Cross Fit or Weight lifting during off season?
2012-09-16 6:26 PM
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Subject: RE: Cross Fit or Weight lifting during off season?

If you want to lose weight, don't depend on training to do it. Cut down on how much you eat, with some attention to what you are eating. If you want to use training, aerobic exercise is your best bet.

For building muscle, weight lifting tends to be very targeted to certain muscles/muscle groups. Cross fit seems to be a bit more broad-based and a bit more aerobic. If I HAD to choose and wasn't going to do any SBR, I'd probably choose cross fit. I prefer to work on my SBR base and technique.

2012-09-16 9:58 PM
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Subject: RE: Cross Fit or Weight lifting during off season?
For an off season workout that will help all areas and with proper nutrition, help lose weight, P90x.
2012-09-16 10:00 PM
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Subject: RE: Cross Fit or Weight lifting during off season?
Also Insanity, by beachbidy(same company as p90x). I know some guys in our ry group and ladies who have had great results.
2012-09-16 10:10 PM
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Subject: RE: Cross Fit or Weight lifting during off season?

First, I have to say, the videos posted above are ridiculous.  I do CrossFit and have never seen anyone workout like that.  I could easily search YouTube and find people with horrific run form, poor cycling posture, and ineffective swim stroke.  

 

You can get injured doing anything.  I've been doing CrossFit since December.  It's helped me heal and rebuild from an injury incurred from running.  CrossFit stresses form and function.  If you use poor form doing anything, you will get injured.  If you do too much too soon with anything you may get injured.  For example, a new rider should not go out and ride 100 miles just like a person new to CrossFit should not expect to dead lift 200 lbs right away.

 

Now, for your question... Nutrition is the thing to focus on to get rid of inches.  Any workout that burns calories will also help with that (swim, bike, run, CrossFit, weights, anything).  I also agree that CrossFit plus extra weights is not necessary.  What I also like about CrossFit is that it is also a lot of running, rowing, and other cardio exercises as well as weight lifting.

 

Good luck!

 



2012-09-17 7:01 AM
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Subject: RE: Cross Fit or Weight lifting during off season?
chitrigirl8 - 2012-09-15 9:03 PM

If my #1 goal is to lose fat & gain muscle (so come next summer June/July/August) I am much thinner/more muscular when I do a 12 week training plan for my tri next summer.


For the fat loss, as others have mentioned, focus on diet. If you need, track your caloric intake and adjust so that you lose weight (I would aim for about a pound a week).

If you want to gain muscle, I would go with either CF or a more traditional weight training program however, gaining muscle is likely going to be counter productive to your triathlon training. While strength training can be a valuable supplement to your triathlon training, if triathlon is one of your main goals, your primary activities over the fall/winter/spring should be swimming, cycling and running.

Shane
2012-09-17 7:31 AM
in reply to: #4412925


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Subject: RE: Cross Fit or Weight lifting during off season?

Diet/Nutrition will be your best ally in your quest to shed 30lbs. A lot of people who are successful with any fitness program stress the importance of their eating habits.

Off my pedestal, I am gonna be doing some p90x this off season mixed with jorge's cycling program and am hoping to see some pretty sweet results. Intervals on the bike should melt off loads of poundage!

2012-09-17 12:33 PM
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Subject: RE: Cross Fit or Weight lifting during off season?

taylorz13 - 2012-09-16 9:58 PM For an off season workout that will help all areas and with proper nutrition, help lose weight, P90x.

 

This and it's much cheaper than Crossfit gyms.  You also don't have to deal with the tribalism of crossfitters. 

2012-09-17 12:36 PM
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Subject: RE: Cross Fit or Weight lifting during off season?
Check your nutrition plan first. Then I would mostly focus on lifts/exercise regimens that will aid in better performance in triathlons, if that is your #1 goal. There's a lot of lifts and crossfit exercises out there that would be completely pointless for a triathlete, but good for general health. Also, be sure you're doing everything properly. Especially in crossfit. I've seen too many people do work w/ kettlebells have terrible form. Same thing for any type of clean or press. If you're doing any of these, ensure proper form w/ light weight, higher reps first. Then move up. I think either one is good for triathlete cross-training in the off season. I like the idea of more plyometrics, too.
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