Thread: Crossfit?

  1. #26
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    thats why I asked, seemed like not many. I would guess maybe 100 or lower. I am gonna try to stay low carb for a while, thats why I asked.
    Last edited by BrooklynBorn; 10-18-2011 at 01:29 AM.

  2. #27
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    I am not a workout genius, but I will say for a guy who has worked out for pretty much his whole adult life I will say crossfit is everything it is said to be. I have been doing it for about 1 1/2 years now and I am stronger, faster, and last longer than I ever did on the fireground before.
    I enjoy running the firefighter combat challenge. I usually run the event in Elkton Md ever Sept. I started in 2008 with a time of 3min's 19 sec. This is a slow time. In 2010 I did it in 2min's 23 sec. Not super fast, but pretty good. My improvement I have no doubt is due to crossfit. I will say the routine is tough at times 3 on 1 off can be very rough on the body. Eat and sleep to recover and the results are awsome..
    Last edited by Capt-nj; 10-18-2011 at 11:04 PM.

  3. #28
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    Been doing it since I was in Iraq, love it. I would recommend buying a bumper set for the garage, as it's a staple that most gyms overly focus on the MetCon, than setting aside days devoted fully to strength. ie: Deadlift 1-1-1-1-1-1-1 reps or Front squat 2-2-2-2-2-2-2-2-2-2 reps.

    Being able to supplement it on your own time will help volumes in your gains.

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    I think many people immortalize their CrossFit results, when in actuality what they're experiencing is "novice effect".

    I used to be a hardcore CF evangelist, but when I broke my foot earlier this year I used Starting Strength to help heal up and have since changed my perspective. The more I learn, the less I know.

    Hybrid programs (Strength+Conditioning/Metcons) are better for the long term, in my humble opinion.

    If you go on the CrossFit discussion boards the general discussions are dominated by threads on hybrid strength programs. Many people have discovered straight mainsite style programming doesn't meet their strength goals.
    Last edited by powerhourcoug; 10-19-2011 at 09:48 PM.

  5. #30
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    Quote Originally Posted by FireFuss View Post
    Benny, you mentioned the guys who last a minute but can "bench 400" or so. They just have a misguided idea of what a fireman should be (you were talking about other firemen right?).
    Yeah, I know several guys who think they are in shape SOLELY based on their bench #. Now also, I do know some guys who lift very, very heavy and can go run a decent 5k time on a whim.

    I've never actually been a member of a CF gym, but our station has a very great gym, but our biggest asset is a large apron and private drive for outside WODS such as Helen, and several jump boxes, double tire pulls, and other DIY equipment (Bob Vila ain't got nutin on me) . I've been coached by some personal long-time friends who are CF owners/trainer and members and help critique some workouts at our station. Our dept recently got into the FCC in 2010, so that's our training style about 4-5 months out of the year. The rest of the year is a healthy life routine, with fully functional movements that are applicable to every day life and especially on the fireground.

    I've raced motocross nearly my whole life, so cardio was my main goal. Until the past few years I've been a stick. I am 6'4" (6'5" depending the measuree) and am now at 200lb. 2 years ago before I changed up my workouts to CF "style" workouts, I was roughly 165..so yeah, I could hide in the shadow of a fence post. I think the CF "style" is good, to be creative with your workout. To not develop trends, monotonous routines, and paces that will create plateaus in your workout.

    Our dept had several of the "meat head" type whose workouts consisted of wide-grip bench, close grip bench, and squats. And after 1 set they waited and watched the other guys do the same workout, and repeat. Now granted, their arms are as big as my waist used to be. They could breach a door with ease, and single-man a 2 1/2, but other than that they were spent.

    Just gotta mix things up and find what works best for you. I have no desire to ever bench 400 lbs, of course don't think that's in my genes to do so. But I my personal goal is a sub 2:00 in the FCC (on air) before I'm 30. Oh....and to not have a heart attack in my 40's like every other male in my family...

  6. #31
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    I drank the CrossFit kool-aid but for ME it's worked. I plan on sticking with CF for 3 simple reasons:

    1. I'm seeing positive results in my fitness.
    2. I was never good at gauging my results on my own, now I have a number(time, weight or rounds) to gauge improvement
    3. And most importantly: I enjoy doing it.

  7. #32
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    Fire ALS

    Well put!!

  8. #33
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    I hear ya Fire Fuss.

    It doesn't matter where you get the results as you long as you put in the work. Our goal is the same we just differ in the means to get there.

    I was merely mentioning to the OP why I stick with CF.

    On an unrelated note, it is nice to be away from the typical(not cops or ffs) meatheads. It's nice not having to wait for a squat rack, bench, pull up bar, etc. because the guy on there has to look at himself in the mirror between sets. I don't miss that at all.

  9. #34
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    I belong to a gym that's 99% populated by college age-30 year old guys and girls. I've never had to wait for a squat rack nor do I get upset when a guy is looking at himself in the mirror. Bodybuilding isn't for me but the dedication it requires is quite admirable. If you're waiting too long or getting too aggravated, you could save a year's worth of gym fees and buy your own equipment.

    When I lived in an apartment, I worked out in a storage shed. No AC, no lights, in what was basically an oven. God, those were the days.
    ‎"I was always taught..." Four words impacting fire service education in the most negative of ways. -Bill Carey

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    tajm- I no longer have that problem since I was looking to switch and stumbled on to a crossfit box. I didn't say nor did I imply the issues I had at my old gym affect all gyms. I merely stated what I liked about switching. The annoying part though is the guys that were into bodybuilding weren't the ones in front of the mirror all the time.

  11. #36
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    Quote Originally Posted by Fire-ALS View Post
    tajm- I no longer have that problem since I was looking to switch and stumbled on to a crossfit box. I didn't say nor did I imply the issues I had at my old gym affect all gyms. I merely stated what I liked about switching. The annoying part though is the guys that were into bodybuilding weren't the ones in front of the mirror all the time.
    Wasn't really making a dig at your comment, just stating what I've seen. Sorry if it came off that way.
    ‎"I was always taught..." Four words impacting fire service education in the most negative of ways. -Bill Carey

  12. #37
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    Sorry dude, took it the wrong way.

  13. #38
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    No worries, cheers.
    ‎"I was always taught..." Four words impacting fire service education in the most negative of ways. -Bill Carey

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    Didn't feel like starting a new thread so figured I would post in this one:

    Can anyone break down the 5/3/1 program for me? I've read up on it online and would like to move that direction, but it seems way too easy. I found a spreadsheet that calculates all the weeks, percentages and weights I should be using, but I'm not sure if I'm doing it right. Can someone who's familiar with it give me a run down of their program so I can compare it to mine?

    For instance for week 1 it looks like you do squats, bench, deadlift and shoulder press each on their own day once a week. You do 3 sets of 5 (once each?) at 65%, 75% and 85% of your 1RM?

    Something just seems off, but I can't find a clear answer anywhere that I'm looking. Any help would be appreciated. Thanks guys.
    Nothing is as unimpressive as someone who is unwilling to learn.

  15. #40
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    What don't you understand? The lower efforts? It seems a little counterintuitive...I am getting ready to start 531 myself, after doing Starting Strength and Greyskull LP for a year.

  16. #41
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    Well, it just doesn't seem like I'm lifting enough compared with other lifting regiments.

    So according to the program I'm only doing deadlifts, bench, press and squats once a week right? And I follow the percentages of my 1RM for each week according to the program, right? For example: I do 3 sets of 5 (once each) at 65%, 75% and 85% of your 1RM for the first week.

    I guess I'm just looking for confirmation that I'm following the program correctly. Since you are just starting, what does your first week look like?

    Thanks for the reply, btw.
    Nothing is as unimpressive as someone who is unwilling to learn.

  17. #42
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    Hell yeah Crossfit is the way to go,I did it for 3 years before i got hired and really picked it up before academy.I recently brought a 44lb kettlebell,jump rope,and abmat to my station along with the stuff already there,Its nice to get in a 15-20 min 3 to 5 round metcon WOD.I even got a few guys doing them with me........sometimes

  18. #43
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    Quote Originally Posted by yjbrody View Post
    Well, it just doesn't seem like I'm lifting enough compared with other lifting regiments.

    So according to the program I'm only doing deadlifts, bench, press and squats once a week right? And I follow the percentages of my 1RM for each week according to the program, right? For example: I do 3 sets of 5 (once each) at 65%, 75% and 85% of your 1RM for the first week.

    I guess I'm just looking for confirmation that I'm following the program correctly. Since you are just starting, what does your first week look like?

    Thanks for the reply, btw.
    Sorry for the late response.

    For my 531 reps/sets, I follow the spreadsheet listed in the link below:

    http://board.crossfit.com/showthread.php?t=72783

    For my assistance work, I do one big movement after each lift. The percentages vary, and are listed in Pages 53-57 of the 2nd Edition of 531.

    Squat: SL Deadlift
    Press: CG Bench Press
    Bench: Barbell incline bench
    DL: Front squat

    Focused assistance work (3x10)

    Back: Kroc Rows
    Upper Back: BB Shrugs
    Triceps: Dips
    Biceps: Fat bar curls

    I'm going to add in more squats this week (pg 79). I seem to respond better to high volume squatting.

    I also condition after my lifts. Prowler pushes, sprints, short/heavy metcons (12-9-6, etc). Usually under 10 minutes.

    3 days of hard work. The rest is spent resting, walking (20-30 min/day) and doing mobility work.
    Last edited by powerhourcoug; 02-11-2012 at 06:03 PM.

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    Default TACFIT Fire Fighter

    We spent a lot of time in Whatcom County Washington searching for the "perfect" firefighter physical training program. We tried CrossFit, Core Performance, P90X and a number of other programs with some success. We discovered a program called "TACFIT" in 2005, and we experienced tremendous gains in physical performance and body composition. We conducted an informal study using this program in 2009:

    http://tacfitfirefighter.com/2012/04...fit-challenge/

    Since then, we have fine tuned this program to meet our occupational needs. We spent 2 years developing a comprehensive physical training program specifically for firefighters. Check out the website:

    http://tacfitfirefighter.com/

  20. #45
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    I thought I would ask this question in here since you guys are familiar with Olympic shoes. Do you guys think it would be a stupid idea to take the Cpat in olympic weight lifting shoes? I was thinking it might be good for the stair climb since they are hard soled and sturdy because of the straps? I have the Nike romelaos.

  21. #46
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    It seems unnecessary and overkill, but I don't know much about them except that they offer good flexibility and are less spongy like a running shoe. I think you are overthinking things. Do they offer good grip for when you are running and also when you need traction during the dummy drag?
    Nothing is as unimpressive as someone who is unwilling to learn.

  22. #47
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    I wouldn't wear them for a CPAT. I have the romelaos 2. They weren't designed for anything but the Olympic movements. I would suspect them to uncomfortable and be a hindrance due to the weight if the shoe themselves. Those 3 minutes with the weight of the shoes will add up. Another point is the shoe wasn't designed to worn while doing a lot of walking even.

  23. #48
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    I actually think they are pretty light. You are right thou, I was over thinking it.

  24. #49
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    We designed a site that works around the Crossfit routine and geared it using Fire House Equipment. www.SHiftwod.com email us your ideas.

  25. #50
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    This is an example of one of our workouts pertaining to the Fire House based around Crossfit using Fire Department Equipment.

    http://shiftwod.com/main/shift-wod-18/

    We have a library of Videos going through each workout routine utilizing Fire Dept. Equipment.

    http://shiftwod.com/main/video-library/

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