Crossfit versus Wendle

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    Crossfit versus Wendle


    So what's the difference between crossfit and Wendle 5/3/1 powerlifting strength plan?
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    Everything?
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    Everything?
    HAHA that was EXACTLY what I thought to myself when I read this. With that said crossfit is a pretty broad term. Really depends on the programming. Pretty much most of the time I would go with Wendler's 5/3/1 over crossfit.
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    Yeah that's a rather odd comparison. Wendler is used for strength and power in specific lifts, whereas CF is an overall athleticism and fitness program.
    What are your goals?
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    Yea well my goals is to be fit but strong too, so i do a lot of running an pull-ups push-ups but I have bad knees and those one legged squats are for *******s.
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    My goal is to be Better than everyone at everything
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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    Then crossfit is not for you. (On that note, nothing is.)

    Crossfit is for the lifter that wants to be average or slightly above average at many aspects of fitness (while excelling in injury)

    Its about specificity, pick a few aspects if fitness that are most important and train for the development of those skills.
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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    Well alrighty then....not a bad goal. I do a decent amount of CF, it helps a lot with muscular endurance and athleticism. At my particular gym, we also use the Wendler method for those of us looking more strength and size route. I would say if you have a decent cardio routine, then just stick to Wendler or other strength programs, and just keep up your cardio.
    If you are lacking a decent cardio routine, the definitely give CF a try. If you find a good gym, and do research on good form, it can have great benefits.
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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    This isn't physically possible. Everything is in a continuum and excellence at one thing often comes at the expense of something else.
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    Quote Originally Posted by Rodja View Post
    This isn't physically possible. Everything is in a continuum and excellence at one thing often comes at the expense of something else.
    Ha, this. And if your not sure what the differences between the 5/3/1 powerlifting template and CrossFit, then you have a long way to go
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    I would suggest starting with 5/3/1 for a few cycles and then transition into WS4SB

    Your will gain strength and athleticism which seem to be your overall goal

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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    this makes you perfect for crossfit. pretty pathetic mentality in my opinion, especially for someone that "cant squat due to bad knees." crossfit will fit you perfect. a lot of them are competition based so youd have plenty of oppurtunity to show off your amazingness and get hurt doing so
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    I'm gonna give the OP the benefit of the doubt here and hope that he was joking about the "better than everyone" comment.
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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    HAHA

    Quote Originally Posted by jimbuick View Post
    Then crossfit is not for you. (On that note, nothing is.)

    Crossfit is for the lifter that wants to be average or slightly above average at many aspects of fitness (while excelling in injury)

    Its about specificity, pick a few aspects if fitness that are most important and train for the development of those skills.
    Ya crossfit(only) will make sure you are not the best at anything EXCEPT crossfit.

    Quote Originally Posted by Rodja View Post
    This isn't physically possible. Everything is in a continuum and excellence at one thing often comes at the expense of something else.
    Exactly

    Quote Originally Posted by OnionKnight View Post
    this makes you perfect for crossfit. pretty pathetic mentality in my opinion, especially for someone that "cant squat due to bad knees." crossfit will fit you perfect. a lot of them are competition based so youd have plenty of oppurtunity to show off your amazingness and get hurt doing so
    He really does sound perfect for crossfit. Already has the "ELITE" mindset. That if you want to be a true badass start with Wendlers 531 and find a prowler.
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    Ha ha yea I thought that would make a couple people laugh at least. "Here at globo gym we're better than you, and we know it!" And onion whatever the poop your name is. Learn to read English. I can't one legged squat or choose not too. It's horrible for your knees. I squat regularly.
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    Quote Originally Posted by theish11 View Post
    I can't one legged squat or choose not too. It's horrible for your knees. I squat regularly.
    I would not one leg squat, just because they sound off balance, not fun and I would not be able to use as much weight. A lunge or something like that might even be better!?
    That said, I had a small stretch where my rt knee just was not allowing me to squat much if at all. I did quite a bit of trap bar deads (not going as deep as a squat of course) and slowly worked them up to standing on blocks to deepen the squatting and lengthen the ROM. After a bit I was able to get back to squatting and for heavy higher reps to boot.
    I understand many peoples draw backs and afflictions, but finding a way to train around those and eventually strengthen a weaker area, to me, can be eye opening.

    As far as your goals, a simple 5x5 or W/O's from say John McCallum's KTP, is pretty much a great foundation for anything you want from your body.
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    Bulgarian split squats are not bad for your knees, and will humble most lifters in a hurry.
    Don't worry, man, someday I'ma be nobody too.
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    Crossfit=Bad form+injuries!! We have a few guys/gals at our gym that do it. It makes me cringe to even watch them perform their workouts.

    On that note:
    a guy dislocated his elbow at our gym last week. From my observation, he was trying to perform a snatch with little to no experience on the proper mechanics of the exercise. I think a lot of these people come from some sort of athletic back ground and figure "how hard can it be?? These meatheads can do it" Lmao!!! Well that's what can happen CF's!!
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    Quote Originally Posted by theish11 View Post
    Ha ha yea I thought that would make a couple people laugh at least. "Here at globo gym we're better than you, and we know it!" And onion whatever the poop your name is. Learn to read English. I can't one legged squat or choose not too. It's horrible for your knees. I squat regularly.
    A one-legged squat is not terrible for your knees. Unilateral work actually is best to strengthen the knee.
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    Subbed for entertainment
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    Quote Originally Posted by ZiR RED
    Subbed for entertainment
    Lol, I was just going to post:

    "oh look, another CF thread"

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    Quote Originally Posted by napalm View Post
    Lol, I was just going to post:

    "oh look, another CF thread"

    Thanks again for the 531 help. Cant see how anyone would want to compare the 2.
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    Quote Originally Posted by Tomahawk88

    Thanks again for the 531 help. Cant see how anyone would want to compare the 2.
    No prob broseph, apples and hand grenades...

    I sent you the excel file didn't I?
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    Quote Originally Posted by napalm View Post
    No prob broseph, apples and hand grenades...

    I sent you the excel file didn't I?
    I don't think so but cant be 100% sure. Got the ebook though. I like being my body to a bloody pulp BB style not crossfit style haha.
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    Quote Originally Posted by Tomahawk88

    I don't think so but cant be 100% sure. Got the ebook though. I like being my body to a bloody pulp BB style not crossfit style haha.
    Pm me your email addy again, I'll send it on over. I like having my training planned out for a year...
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    Well it's like oranges and apples bro:


    1. They both have skin
    2. They both have seeds
    3. They are both round
    4. They are both sweet
    5. They both grow on trees
    6. They both make juice


    Sometimes things have more in common than you think, especially when you don't know which is why I asked. I saw the crossfit reebok games and notices that lifting was part of it. Although I'm not impressed with most, I want to get stronger and faster. If I get bigger from getting stronger, fine as long as it doesn't make me slow.
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    Yeah, but apple juice gives me the s.hits, that's prolly why I stay far away from CF...
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    Quote Originally Posted by theish11 View Post
    Well it's like oranges and apples bro:


    1. They both have skin
    2. They both have seeds
    3. They are both round
    4. They are both sweet
    5. They both grow on trees
    6. They both make juice


    Sometimes things have more in common than you think, especially when you don't know which is why I asked. I saw the crossfit reebok games and notices that lifting was part of it. Although I'm not impressed with most, I want to get stronger and faster. If I get bigger from getting stronger, fine as long as it doesn't make me slow.
    The crossfit games aren't like the workouts. Plus most of the "athletes" you saw focus on strength. Then when it comes time to do the cf open and games they start incorporating wod. That is why if you go to a decent amount of cf places you wont see anything special. It really depends on the programming. Now if you said crossfit football I could kind of understand comparing the 2, but to me crossfit doesn't equal crossfit football.
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    Quote Originally Posted by Tomahawk88 View Post
    The crossfit games aren't like the workouts. Plus most of the "athletes" you saw focus on strength. Then when it comes time to do the cf open and games they start incorporating wod. That is why if you go to a decent amount of cf places you wont see anything special. It really depends on the programming. Now if you said crossfit football I could kind of understand comparing the 2, but to me crossfit doesn't equal crossfit football.
    ^^ This. I workout at a CrossFit gym, and my main focus is strength during the year. HBBS, front squats, deads, clean and jerk, snatch, bench, and strict press are worked on with 5/3/1 for the majority of the year (we also use Westside for a few months), and then add in more WODS as we prepare for the games/competitions. For those who compete in CrossFit, you don't WOD every day - you can't make strength gains by doing that. So, OP, it really depends on what your goals are. If you want to get stronger, you can't be doing METcons every day and not lift heavy. Every "box" is different. Some coaches are better than others, and some programming is better than others. And when you go into a regular gym and see people doing crossfit workouts, they're doing that out of their own stupidity. They've looked up something on the internet and have decided to try it without educating themselves. There's a difference between those who devote a lot of time to this and those who just want to try to be a badass at their local gym. For those who take it seriously, it's treated like a sport in the sense that there's year-round programming and a lot of thought put into making strength gains in the "off season."
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    ^^what she said
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    Quote Originally Posted by Swanson52 View Post
    Bulgarian split squats are not bad for your knees, and will humble most lifters in a hurry.
    ^ second this. BGS are tough. A good way to really work the legs without loading your spine as much. I do em with DBs, but can be done with BB or goblet hold single DB. Doesn't take the place of the squat but a great accessory lift
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    Quote Originally Posted by napalm View Post
    Yeah, but apple juice gives me the s.hits, that's prolly why I stay far away from CF...
    lol
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    Epolis thank u

    Would u mind explaining the acronyms?

    I want to win the crossfit games how do I do this?
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    Quote Originally Posted by theish11 View Post
    Epolis thank u

    Would u mind explaining the acronyms?

    I want to win the crossfit games how do I do this?
    Sure. HBBS = high bar back squat. This is in comparison to LBBS (low bar back squat) and refers to the position of the bar on your back. In HBBS, it's up high, as the name would suggest, typically stacked on top of your traps. LBBS is down further between your shoulder blades. Most ppl perform HBBS - it's far less awkward (LBBS can push you down/forward due to the bar positioning) and translates more into Olympic lifts (cleans, snatches, etc). WOD = workout of the day. It typically varies in length: some are short and sweet and others are focused on endurance. I've done WODs that have taken me as few as 3 minutes, and I've done one that takes 55-60 minutes. However, as I mentioned, programming varies greatly at every CrossFit gym, so your WODs will be different everywhere. CrossFit does have some standard WODs that they call "benchmark" WODs that are used to establish a baseline when you first start and then can be re-measured to assess progress.

    To win the CrossFit games - it's gonna take years and years of devotion to the oly lifts, the CrossFit skills (double-unders, handstand pushups, etc) and to getting your conditioning where it needs to be. I just started CrossFitting this year and am competing in the open and I feel like I have NO BUSINESS there, haha. I'm actually doing well because I'm strong, but my skill work and my conditioning are just not the same as the elite folks. To give you an idea of some of the #s that the best of the best are putting up: the guy who won the CF Games last year can snatch 300#. That's crazy talk.
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    Quote Originally Posted by Epolis13 View Post
    To win the CrossFit games - it's gonna take years and years of devotion to the oly lifts, the CrossFit skills (double-unders, handstand pushups, etc) and to getting your conditioning where it needs to be. I just started CrossFitting this year and am competing in the open and I feel like I have NO BUSINESS there, haha. I'm actually doing well because I'm strong, but my skill work and my conditioning are just not the same as the elite folks. To give you an idea of some of the #s that the best of the best are putting up: the guy who won the CF Games last year can snatch 300#. That's crazy talk.
    As Beth said it isn't going to happen over night. I would suggest getting a strength base. It is going to be the quickest way to progress. Maybe do some skill training but nothing too crazy. Prioritize your goals first. Being strong should be your number one goal. That is what the top crossfitters are working on first now. Hated crossfit from the start but I will say they are adaptive. It used to be just randomness of whatever could beat their bodies up. Now you see more work on strength. They did a great job of getting some of the top/well known powerlifting coaches to come in and coach. It shows they realized what they were doing wasn't quite going to work. Cant imagine what the games would have looked like years ago. That said still cant like it because it is still HQ and I have read enough to think they are scum. But that shouldn't keep you from a box. Just try one out and see if you can find a decent one. I went to one and they were happy to let me try it out for a week free.
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    Thanks to everyone. That's kind if what I thought was to start by building strength. To me physique doesn't really excite me or make me feel like an athlete. If I changed my diet and ate boiled chicken and broccoli for 3 weeks my abs would probably pop out, my body fat would be under 10% an then of course I could go tan and throw on a pair of board shorts and flex on stage. That just doesn't really connect with me though. I know nothing about cf but some of the games on tv look like something I would like to try. Didn't mean to sound arrogant that was just boredom and goofiness. So here's the ultimate question.

    Can I get stronger and faster at the same time? Not necessarily add more lean mass just be stronger. I'm 185 and probably around 13% of course I would want to bench more dead lift more squat more and shoulder press more and also run faster swim faster do more pull-ups and push ups etc. how do u do this?
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    Quote Originally Posted by theish11 View Post
    Thanks to everyone. That's kind if what I thought was to start by building strength. To me physique doesn't really excite me or make me feel like an athlete. If I changed my diet and ate boiled chicken and broccoli for 3 weeks my abs would probably pop out, my body fat would be under 10% an then of course I could go tan and throw on a pair of board shorts and flex on stage. That just doesn't really connect with me though. I know nothing about cf but some of the games on tv look like something I would like to try. Didn't mean to sound arrogant that was just boredom and goofiness. So here's the ultimate question.

    Can I get stronger and faster at the same time? Not necessarily add more lean mass just be stronger. I'm 185 and probably around 13% of course I would want to bench more dead lift more squat more and shoulder press more and also run faster swim faster do more pull-ups and push ups etc. how do u do this?
    Strength is all about programming. I love 5/3/1, personally. You may not necessarily get BIGGER, size-wise, unless you're eating in a surplus, but you can still gain strength. When I started, I was cleaning 85#.......now I'm cleaning 155# - my weight has stayed roughly the same the entire time. I don't calculate anything - no macros, no cals, no nada. I just eat and make sure I get protein at every single meal. If you're smart about your programming, the answer is yes. You'd be surprised at how lifting heavy on deads and squats will actually help you with your speed. Additionally, I like to do stuff with the prowler to help with my explosive speed. In the off season when I'm working on strength, I do 3 METcons a week: tabata wall balls, prowler pushes/pulls, and a 10 minute triplet (3 of crossfit's moves grouped together and performed at max effort/intensity/wt for 10 mins). That's really it. I stay in shape all year and also get strong as s**t. Just don't eat like a turd and be really smart about your strength programming and you can achieve all of that.

    If I were you, I'd research the different CF gyms in your area and visit ALL of them. Find the ones with the best coaches, particularly the best strength coaches. See if any have any oly certs, ask about programming, etc. I typically work with a coach 1:1 in the off season and then work with the rest of the crossfit community when I'm trying to get better conditioned.
    iForce Nutrition Representative - iTrain. iCompete. iDominate
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    Quote Originally Posted by ZiR RED View Post
    Subbed for entertainment
    How many CrossFitters does it take to change a light bulb?

    Three! One to do it, one to time it and one to brag to everyone "see crossfit is functional bro!"


    I know I know not funny, but I tried
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    Quote Originally Posted by theish11 View Post
    My goal is to be Better than everyone at everything
    most crossfit people ACT LIKE they are better than everyone at everything (unfortunately for them though they are just delusional) but as others have stated they can be DECENT at most things kind of jack of all trades master of none.
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    Quote Originally Posted by rhoadx View Post
    most crossfit people ACT LIKE they are better than everyone at everything (unfortunately for them though they are just delusional) but as others have stated they can be DECENT at most things kind of jack of all trades master of none.
    And just how can you go about claiming you know the thoughts of "most" people? Lemme guess, you met one or two guys with bad attitudes and decided everyone who does it thinks they are arrogant! You sir, are a jack@ss
  

  
 

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