Building High-Performance Muscle™
Over 35 Lifter
 
Snap's Return to PLing?
 

Crippler56
Level

Join date: Apr 2011
Location: Washington, USA
Posts: 752

Glad to see you back. Keep on working hard.

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G1
Level

Join date: Feb 2012
Location:
Posts: 271

I cant believe your doing xfit!
Lol just kidding, have fun with it. It will be a good change.

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3238

Hey Snap, glad to see you back! Let us know how Crossfit goes.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Thanks for the Crossfit support. I just gotta say that this shit is really, really hard for me. I am so out of my element with the pace of it.

I am trying to figure out how I could integrate PLing training with CF. Hard to do since the CF workouts are only posted the night before. So it is difficult to plan.

Today is going to be brutal for me. A circuit of clean/front squat, OH push jerk, power snatches, and double under jump ropes. No worries that I can't really do most of those things without looking like a total idiot. And, of course, there is no rest for the weary along the way.

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Derek542
Level 5

Join date: Oct 2002
Location: Texas, USA
Posts: 12011

kpsnap wrote:
Thanks for the Crossfit support. I just gotta say that this shit is really, really hard for me. I am so out of my element with the pace of it.

I am trying to figure out how I could integrate PLing training with CF. Hard to do since the CF workouts are only posted the night before. So it is difficult to plan.

Today is going to be brutal for me. A circuit of clean/front squat, OH push jerk, power snatches, and double under jump ropes. No worries that I can't really do most of those things without looking like a total idiot. And, of course, there is no rest for the weary along the way.

Hi Snap

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Derek542 wrote:
kpsnap wrote:
Thanks for the Crossfit support. I just gotta say that this shit is really, really hard for me. I am so out of my element with the pace of it.

I am trying to figure out how I could integrate PLing training with CF. Hard to do since the CF workouts are only posted the night before. So it is difficult to plan.

Today is going to be brutal for me. A circuit of clean/front squat, OH push jerk, power snatches, and double under jump ropes. No worries that I can't really do most of those things without looking like a total idiot. And, of course, there is no rest for the weary along the way.

Hi Snap

Not surprised that you came outta the woodwork to visit my log given the word "Crossfit" in the title. I know your wife is the queen of Crossfit. A very strong and impressive lady:)

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Derek542
Level 5

Join date: Oct 2002
Location: Texas, USA
Posts: 12011

kpsnap wrote:
Derek542 wrote:
kpsnap wrote:
Thanks for the Crossfit support. I just gotta say that this shit is really, really hard for me. I am so out of my element with the pace of it.

I am trying to figure out how I could integrate PLing training with CF. Hard to do since the CF workouts are only posted the night before. So it is difficult to plan.

Today is going to be brutal for me. A circuit of clean/front squat, OH push jerk, power snatches, and double under jump ropes. No worries that I can't really do most of those things without looking like a total idiot. And, of course, there is no rest for the weary along the way.

Hi Snap

Not surprised that you came outta the woodwork to visit my log given the word "Crossfit" in the title. I know your wife is the queen of Crossfit. A very strong and impressive lady:)

:) Look in Sama back in 2009 there was a hot women of crossfit thread, that is the reason I got the wife into it. She was able to get back into her high school cheer-leading uniform.

Thank God for Crossfit.

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Dude623
Level

Join date: Mar 2011
Location: Michigan, USA
Posts: 661

Hey Snap good to here about the Crossfit, I think you will like it. It will improve your Oly lifts and your anerobic threshold will go through the ceiling. So of the workouts will be easy for you and others will test you in new ways always remember to scale as needed. I will be watching your WOD's with interest. Awesome

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

I have completed almost a month of Crossfit. Here are my thoughts for those of you who are interested.

Crossfit is a great workout for people who:
> Are experienced lifters with a mastery of the powerlifts and Olympic lifts.
> Have lifting form dialed in, good body awareness, and a sense of when enough is enough.
> Love the blend of cardio and lifting in a group training atmosphere.
> Enjoy a new workout and exercise mix every time you train.
> Like doing high reps with a strong focus on core moves (squats, jumping rope, push-ups, pull-ups, sit-ups, dips, etc.)
> Are competitive.

I must say that I find myself slightly addicted to the workouts and really look forward to the training.

BUT . . . I have had some issues with the program:

There are way too many Crossfitters who don't know the basics of lifting weights properly or don't have the inherent flexibility/coordination to do a workout of that nature. Powerlifts and (even more so) Olympic lifts are highly technical. It takes a long time to achieve mastery before you can safely load on the weight and rep to your heart's content.

Second, I understand the concept of racing against the clock, but it seems a bit silly since everyone uses different weights and many people don't actually move through the true range of motion of an exercise. Plus, the same workout is never repeated. So it's not like the time serves as a baseline for anything, as far as I can tell.

Finally, some of the programming seems whacked. For example, one day's programming called for multiple sets of 20 reps (unbroken) of squats at 70% of your 1 RM with a 1 minute rest between sets. Umm . . . I don't think the math adds up there for most people if you're using a true 1 RM. Another had a circuit that included DL triples with 80-90% of your 1 RM superset with five double under jump ropes for 7 minutes straight for as many rounds as possible. No rest. Hmm . . . I need to rest when pulling at those percentages. And jump roping ain't rest.

I am a pretty analytical person, so these things really bother me. It took me some time (and a few talks with the Crossfit owner) to learn to just tune out other people's bad form and ridiculous range of motion (squats, particularly) and focus only on myself. If you can do that, it's a super challenging workout. I will probably stay with it and find a way to integrate it with powerlifting training by attending mostly the conditioning based WODs.

And I am starting to miss powerlifting. And that's a good thing. I probably will be ready to hit it hard again in another month or so and set some new goals. Realistically, though, there probably won't be another meet on my calendar until next December.

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minimaltechno
Level 1

Join date: Jun 2011
Location:
Posts: 1550

kpsnap wrote:
And jump roping ain't rest.


Ha that's too funny.

Glad you are enjoying it. That's a well thought out recap of Crossfit. I've actually never tried CF, but I have wondered how they teach the oly lifts properly. Learning the technique at each weight progression is hard enough on its own, but anyway it's been talked about loads of times so I won't get into it here :-)

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Derek542
Level 5

Join date: Oct 2002
Location: Texas, USA
Posts: 12011

kpsnap wrote:
I have completed almost a month of Crossfit. Here are my thoughts for those of you who are interested.

Crossfit is a great workout for people who:
> Are experienced lifters with a mastery of the powerlifts and Olympic lifts.
> Have lifting form dialed in, good body awareness, and a sense of when enough is enough.
> Love the blend of cardio and lifting in a group training atmosphere.
> Enjoy a new workout and exercise mix every time you train.
> Like doing high reps with a strong focus on core moves (squats, jumping rope, push-ups, pull-ups, sit-ups, dips, etc.)
> Are competitive.

I must say that I find myself slightly addicted to the workouts and really look forward to the training.

BUT . . . I have had some issues with the program:

There are way too many Crossfitters who don't know the basics of lifting weights properly or don't have the inherent flexibility/coordination to do a workout of that nature. Powerlifts and (even more so) Olympic lifts are highly technical. It takes a long time to achieve mastery before you can safely load on the weight and rep to your heart's content.

Second, I understand the concept of racing against the clock, but it seems a bit silly since everyone uses different weights and many people don't actually move through the true range of motion of an exercise. Plus, the same workout is never repeated. So it's not like the time serves as a baseline for anything, as far as I can tell.

Finally, some of the programming seems whacked. For example, one day's programming called for multiple sets of 20 reps (unbroken) of squats at 70% of your 1 RM with a 1 minute rest between sets. Umm . . . I don't think the math adds up there for most people if you're using a true 1 RM. Another had a circuit that included DL triples with 80-90% of your 1 RM superset with five double under jump ropes for 7 minutes straight for as many rounds as possible. No rest. Hmm . . . I need to rest when pulling at those percentages. And jump roping ain't rest.

I am a pretty analytical person, so these things really bother me. It took me some time (and a few talks with the Crossfit owner) to learn to just tune out other people's bad form and ridiculous range of motion (squats, particularly) and focus only on myself. If you can do that, it's a super challenging workout. I will probably stay with it and find a way to integrate it with powerlifting training by attending mostly the conditioning based WODs.

And I am starting to miss powerlifting. And that's a good thing. I probably will be ready to hit it hard again in another month or so and set some new goals. Realistically, though, there probably won't be another meet on my calendar until next December.

This is spot on in all aspects.

You know my story, so I basically write my own workouts and do my own thing. Which I would not be able to do at a commercial gym. I get the benefit of not have to participate in class like most CF gyms do. I just came off of doing 4 months of strict strength training, lifts came up and my body weight stayed the same. Now the next 4 months will be MetCon in focus that I am programming, then another 4 months of more "cardio" meaning running. Then back to the 4 months of strength. For me this rotation keeps me focused and enjoy going to the gym.

<-----------Just a gym rat

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Up
Level 3

Join date: Dec 2011
Location:
Posts: 1448

Great write up KP.., but what has it done for you? Is a month long enough to see and or feel any changes? Maybe you won't know until you are powerlifting again. That volume work has got to have some carry over, esp because you have mentioned more than a million times about cardio?

Either way, sounds like you enjoyed yourself !!

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ouroboro_s
Level 1

Join date: Feb 2008
Location: Ontario, CAN
Posts: 7673

That's a great write up. Sometimes a change is all we need to light a new fire under our true love.

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Oldman Powers
Level

Join date: Jan 2010
Location: California, USA
Posts: 1564

Good work KP
I'm glad CF is attracting people to exercise. The last few decades have pretty much ignored fitness.
I was talking to a Chiro the other day and his business is booming as a result of CF.
I intentionally try not to watch people in my gym. Screwed up form and partial movements bother me.

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Derek542
Level 5

Join date: Oct 2002
Location: Texas, USA
Posts: 12011

Oldman Powers wrote:
Good work KP
I'm glad CF is attracting people to exercise. The last few decades have pretty much ignored fitness.
I was talking to a Chiro the other day and his business is booming as a result of CF.
I intentionally try not to watch people in my gym. Screwed up form and partial movements bother me.

lol was having a conversation last night with a Chiro about the exact same thing.

My point to him was that CF has brought people to lifting weights in higher proportions than ever. So would make sense that more surgeries, treatment and diagnostic centers are happy for this.

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Dude623
Level

Join date: Mar 2011
Location: Michigan, USA
Posts: 661

I know its frustrating watching others sometime (poor form,range of motion) remember its for you, keep track of your times and compare to the same W/O from 1-3 months earlier.

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late2thegame
Level 3

Join date: Apr 2011
Location: North Carolina, USA
Posts: 421

I tried crossfit for a month and it was a complete waste of time. It actually set me back at least 3 months on my lifts, my strength actually went down and quite a bit at that.

Will NEVER try that again, simply not worth it if you're serious about pl'ing.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

late2thegame wrote:
I tried crossfit for a month and it was a complete waste of time. It actually set me back at least 3 months on my lifts, my strength actually went down and quite a bit at that.

Will NEVER try that again, simply not worth it if you're serious about pl'ing.

Well, well. Look who crawled outta the woodwork.

I agree and have experienced similar results. But I kinda enjoyed the training detour. Made me really miss PLing and very hungry to get back at it. Also, I actually have a bit of a cardio base now. I am still doing CF conditioning-based WODs when they don't interfere with my PL training. Got some SERIOUS rebuilding to do in the PLing department. It will take some time.

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late2thegame
Level 3

Join date: Apr 2011
Location: North Carolina, USA
Posts: 421

Welcome back to *real* lifting!

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 532

There's a box near me that runs wendler 5/3/1 and uses crossfit exercises as accessory movements.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 532

There's a box near me that runs wendler 5/3/1 and uses crossfit exercises as accessory movements.

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Crippler56
Level

Join date: Apr 2011
Location: Washington, USA
Posts: 752

Welcome back Snap.

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late2thegame
Level 3

Join date: Apr 2011
Location: North Carolina, USA
Posts: 421

kpsnap wrote:

Well, well. Look who crawled outta the woodwork.




Indeed.... :)

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ouroboro_s
Level 1

Join date: Feb 2008
Location: Ontario, CAN
Posts: 7673

So what are the details on your return to pl? There's no harm in taking a break and trying something different. It's an affair that rekindles your real love :)

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

ouroboro_s wrote:
So what are the details on your return to pl? There's no harm in taking a break and trying something different. It's an affair that rekindles your real love :)

Yes, I believe so.

Just yesterday I decided to do a meet at the end of July. Gives me something to train towards, although I don't have specific goals figured out yet.

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