Article: Crossfit Moves You Should Do

[PaulYankowski]

As everyone has pretty much stated, it's a love/hate relationship. Is it a good conditioning tool? I think it is especially for someone like me who uses it for an athletic training purpose.

These movements are an awesome set because they're all full body lifts. Discovering the active shoulder in the overhead squat is a great feeling. Kettle bell swings are great with a proper hip thrust and work the lower back well. A lot of OLY lifts are overlooked in the strength gym, but I think a lot of that has to do with "globogym rules" where they forbid bumpers or weight dropping because average Joe and Sally look down upon the grunting "Lunk"

 

[cloyd]

You must be new here...
Dumb indeed. Trust me the gentlemen you speak of did not get "big" performing "crossfit" exercises. They did so the old school way, then transitioned.

Please just stop with your venomous and uninformed comments

Btw crossfit is just a hodgepodge of traditional exercises mixed together. Period...

Idk what your qualifications are and how educated/experienced you truly are in the sport of bodybuilding, but by your proof of being closed minded, I'm guessing not more than I. Read any articles or watch any documentary of the great bodybuilders. Kai Greene, Jay Cutler, Ronnie Coleman, and Dorian Yates all supplement different dynamic movements into their workouts. Some do very high reps, and off the top of my head I can remember Jay Cutler saying he supplemented Kettle Bells into his workouts ( that thing many have dissed on this thread). However, the key word is supplement. I agree crossfit alone does not get you bigger ( for bodybuilding) and stronger ( for strongman comps). What I argue is if you are saying crossfit sucks and has no purpose in your workouts, I'd say you're missing out. You have to switch it up.

 

[PalmFist]

Idk what your qualifications are and how educated/experienced you truly are in the sport of bodybuilding, but by your proof of being closed minded, I'm guessing not more than I. Read any articles or watch any documentary of the great bodybuilders. Kai Greene, Jay Cutler, Ronnie Coleman, and Dorian Yates all supplement different dynamic movements into their workouts. Some do very high reps, and off the top of my head I can remember Jay Cutler saying he supplemented Kettle Bells into his workouts ( that thing many have dissed on this thread). However, the key word is supplement. I agree crossfit alone does not get you bigger ( for bodybuilding) and stronger ( for strongman comps). What I argue is if you are saying crossfit sucks and has no purpose in your workouts, I'd say you're missing out. You have to switch it up.

My qualifications include being an athlete most of my life since the age of lets say 8 yrs old. I am also a cpt and close to finishing my bs in nutrition and dietetics. I have incorporated an entire cornucopia of exercises and workouts in the 12 years or so that I have been lifting weights. The dynamic movements you speak of have been in my training programs off and on throughout those 12 years. I have tried much, but there is always a new exercise or training program to try and I am very open to them all. Crossfit on the other hand is a marketing scheme that has done well, nothing more. It is a trendy fitness program and has done well but I personally could care less for it. When I think of crossfit I imagine it as akin to Phoenix AZ and the yoga scene out there; everyone is a follower, not independent thinkers or a leader. While I do have do give xfit props for getting people off the couch (as one of my lessons in training is the best type of exercise is the one you will do), I do not buy into the scene. Tabata interval training is much more beneficial in my humble opinion.

But while we're at it, your comments about Celorza or EatMoar, or whoever you were talking shyt to were completely uncalled for. You simply cannot come onto this forum with no reputation at all and call out respected members and think you will not be attacked in kind. Unless you are a guru of well respected member of some athletic organization somewhere you have no clout and no leg to stand on...

I also have serious qualms about the teenagers and early 20 somethings I see at my gym nowadays wearing elevation masks and throwing weights around in a manner that will surely land them laid up in bed for days. Making a ton of ridiculous noise. Taking up multiple areas at a time. Drinking Monsters and Red Bulls during workouts. Its all flashiness nowadays. No real sense of the basics involved in fitness or nutrition...

 

[cloyd]

My qualifications include being an athlete most of my life since the age of lets say 8 yrs old. I am also a cpt and close to finishing my bs in nutrition and dietetics. I have incorporated an entire cornucopia of exercises and workouts in the 12 years or so that I have been lifting weights. The dynamic movements you speak of have been in my training programs off and on throughout those 12 years. I have tried much, but there is always a new exercise or training program to try and I am very open to them all. Crossfit on the other hand is a marketing scheme that has done well, nothing more. It is a trendy fitness program and has done well but I personally could care less for it. When I think of crossfit I imagine it as akin to Phoenix AZ and the yoga scene out there; everyone is a follower, not independent thinkers or a leader. While I do have do give xfit props for getting people off the couch (as one of my lessons in training is the best type of exercise is the one you will do), I do not buy into the scene. Tabata interval training is much more beneficial in my humble opinion.

But while we're at it, your comments about Celorza or EatMoar, or whoever you were talking shyt to were completely uncalled for. You simply cannot come onto this forum with no reputation at all and call out respected members and think you will not be attacked in kind. Unless you are a guru of well respected member of some athletic organization somewhere you have no clout and no leg to stand on...

I also have serious qualms about the teenagers and early 20 somethings I see at my gym nowadays wearing elevation masks and throwing weights around in a manner that will surely land them laid up in bed for days. Making a ton of ridiculous noise. Taking up multiple areas at a time. Drinking Monsters and Red Bulls during workouts. Its all flashiness nowadays. No real sense of the basics involved in fitness or nutrition...

I applaud you for getting a degree in a health discipline. I agree experience in the weight room speaks very loud, but if you can get a degree to go with it, that is saying something. I am currently obtaining a degree my self and have personal training for a couple years now. Certified by ACE of course. Also, I have been a college athlete and in the weight room for quite sometime (making many mistakes myself).

However, to call crossfit a fad, is an opinion. I understand it, but crossfit athletes themselves are nothing to joke about. Visually you can see how big and strong they are. Yes, tons of reps of one movement can damage joints, so does raw powerlifting. Which evil will you pick?

Now, I don't care how much rep people have on here. I have read profiles of people here who have "rep power" but none of them know anything. Just because you comment on here doesn't mean you know something, just means you have an opinion. Saying something is crap, with no sources, ignorance at its best. Most people on here are younger guys who read magazines and have no other education thatn high school. Yet, they have "rep power"? Give me a break.

 

[PalmFist]

I applaud you for getting a degree in a health discipline.

Now, I don't care how much rep people have on here. I have read profiles of people here who have "rep power" but none of them know anything. Just because you comment on here doesn't mean you know something, just means you have an opinion. Saying something is crap, with no sources, ignorance at its best. Most people on here are younger guys who read magazines and have no other education thatn high school. Yet, they have "rep power"? Give me a break.

I look at it as a necessity not a hobby. I live for fitness, literally and figuratively. I also believe in a whole body approach to fitness: body/mind/spirit and try to teach this to others. So thank you and right back at you

Now as far as rep goes I was not referring to rep points, rather reputation in a general sense as well as respectability

And as far as xfit, no thanks... Ever...

 

[cloyd]

I look at it as a necessity not a hobby. I live for fitness, literally and figuratively. I also believe in a whole body approach to fitness: body/mind/spirit and try to teach this to others. So thank you and right back at you

Now as far as rep goes I was not referring to rep points, rather reputation in a general sense as well as respectability

And as far as xfit, no thanks... Ever...

Agreed to disagree. Thanks for the conversation.

 

[WarriorMp]

Well, I've been training pretty hard in the gym for last 6 years, and this is what I'll say about this crossfit business... Yes it is effective (if used correctly in conjunction with time tested lifts and good old fashion workout routines), but bear in mind, the essence of crossfit is cutting and recomp (I'm sorry, you are not gunna get more massive using crossfit than using routines set down by Bill Pearl, just saying).

Crossfit is effective in many of its exercises (which had led to the US Army adopting a good portion of them). But they are moves designed more for athleticism than pure strength and size. If your looking for an all out bulk or strength gain, than this may not be for you. But if you want to keep your athleticism up, your in an infantry unit, or you want to get pretty cut, then utilize crossfit (but I don't recommend making it an inclusive).

Side note, if you want to be a beast when it comes to strength, I'd suggest you look into routines used by the Russians (I've seen Spentsnaz soldiers lift more weight than many of our competition lifters here in the US)

 

[cloyd]

Well, I've been training pretty hard in the gym for last 6 years, and this is what I'll say about this crossfit business... Yes it is effective (if used correctly in conjunction with time tested lifts and good old fashion workout routines), but bear in mind, the essence of crossfit is cutting and recomp (I'm sorry, you are not gunna get more massive using crossfit than using routines set down by Bill Pearl, just saying).

Crossfit is effective in many of its exercises (which had led to the US Army adopting a good portion of them). But they are moves designed more for athleticism than pure strength and size. If your looking for an all out bulk or strength gain, than this may not be for you. But if you want to keep your athleticism up, your in an infantry unit, or you want to get pretty cut, then utilize crossfit (but I don't recommend making it an inclusive).

Side note, if you want to be a beast when it comes to strength, I'd suggest you look into routines used by the Russians (I've seen Spentsnaz soldiers lift more weight than many of our competition lifters here in the US)

I agree many of the articles on Russian weight lifting are hard to refute. I have found many benefits.

 

[hardknock]

Hell no!!! I have seen plenty of clowns get hurt at our gym!! CFr's always defend these movements as a real show of athleticism!!! What a JOKE!!!!!

Most of these moves have been around for 40+ years. Some people have just now begin to notice them due to the crossfit phase. We did most of this when I was in Jr high back in 1987. It is nothing "NEW"; it is just renamed so if it was accepted then it should be now.

 

[hardknock]

I agree many of the articles on Russian weight lifting are hard to refute. I have found many benefits.

Russian routines are supreme when it comes to strength.

I have used crossfit style moves since 1987 when I was in Jr high. It wasn't CF then, it was just some **** we made up. My goal has always been to stay as quick and athletic as possible while being relatively strong vs my body size. Being 5'11 @ 235 has never been a goal of mine though I have tipped the scales at 218 before @ 15 BF.

I always do 3 months of CF then 6 weeks of power, 3 months of strength. This has worked for me the best especially with a bad back.

 

[hardknock]

You're a jealous human being. Whats the matter cross fit didn't give you the body you were promised? Whats surprise! Lifting high reps and no weight and you didn't gain muscle?! You also didn't eatalot either.... Ohemgee what could've caused you NOT to get yoked?!

Contrary to popular belief, not everyone lifts weights to be 235@12% BF or to pull 600+ on the DL or squat 600+ for reps. Some people lift for quality of life, mental stability, athleticism, relative strength and conditioning, etc.

Also, you mentioned "he didn't gain muscle". In what world does the amount of muscle you gain determine your maximum health and strength levels?

 

[hardknock]

Any of you guys look like this at 5'7" 190? Invalid Link Removed

Some of the exercises like overhead squat and thrusters are pretty legit.

Of course they are, no one can deny that overhead squats are a legit exercise or thrusters. It is just that most people have no concept of Olympic style lifting because some of the lifts involve a bit more coordination and varying strength vs deadlifts, squats, and bench presses which require a different type of skill set and strength albeit, strong none the less.

 

[hardknock]

So y'all are just better than everyone just not the best at anything haha.

THawk, that really isn't a fair statement to be honest. I have pulled 550 for reps and squatted 550 for reps; for my size that is a significant amount of weight. I do CF six months out of the year and I am not "weak" by any means. Also, I do this with a herniated disk at L5. To say that CF has no benefit is purely irresponsible and full of buffoonery.

 

[hardknock]

You must be new here...
Dumb indeed. Trust me the gentlemen you speak of did not get "big" performing "crossfit" exercises. They did so the old school way, then transitioned.

Please just stop with your venomous and uninformed comments

Btw crossfit is just a hodgepodge of traditional exercises mixed together. Period...

Your last statement basically makes you a hypocrite somewhat. If CF is a hodgepodge of traditional exercises (which I agree it is) and most people "GET BIG" from doing the traditional exercises, then why cannot one get "BIG" from using a mixture of CF and strength training? You cannot lift 135 for reps and get huge, you correct in that regard. But, if you use the methods which I have used, CF for x months, strength training for x months and power lifting for x months, then it all works out perfectly. And, best of all, I stay joint pain free and injury free AND I keep my conditioning at a supreme level..

No one can deny that it has worked for me because I have done this for 10 years before these moves were "labeled" as crossfit.

 

[hardknock]

Xf in itself isn't a bad idea...its just the idea behind it has rubbed lots of people the wrong way.

They take classic OLs, attach a new name to them, do a ridiculously high number of them in succession, slap a label on them like "crossfit" and you have literally a multi million dollar idea. Add a "professional competition" into the mix and its a business mans dream.

I really do think crossfit has its role if done correctly, its just unfortunate how its come to be because now you have a bunch of Joe's straight out of highschool going to get "Xf coach creditionaled" or whatever the Hell its called and they don't teach proper form or mechanics and ppl get hurt or worse yet spread even more bad form and advice.

That's the problem i have with crossfit. Its not necessarily the lifts, its the idea in general. Combine that with a bunch of fanboys and its a bbs or strength guys worst nightmare.

But to each their own. I like the idea of HIT and HIIT but Xf isn't the way to go about doin.g it IMO. Can you benefit from a WOD? Sure! But if its not done properly in conjunction with a proper diet, schedule, or training/coaching- your asking for issues to arise

There are people in all walks of life teaching things which they have no idea to teach properly including bodybuilding, power lifting, conditioning, etc. I agree, the guy that taught me my "CF" moves knew exactly what he was doing because if he had not, I would have been injured after 10 years of doing them. And, he never called it "CF" because "CF" did not readily exist 10+ years ago.

 

[PalmFist]

And, he never called it "CF" because "CF" did not readily exist 10+ years ago.

Truth

 

[MANotaur]

There are people in all walks of life teaching things which they have no idea to teach properly including bodybuilding, power lifting, conditioning, etc. I agree, the guy that taught me my "CF" moves knew exactly what he was doing because if he had not, I would have been injured after 10 years of doing them. And, he never called it "CF" because "CF" did not readily exist 10+ years ago.

That's true. There is all sorts of bad info and misinformation in all athletic communities not just crossfit. Im not knocking crossfit, I feel it got to big for its britches too quick and now it has to deal with a bunch of idiots going around giving it a bad name..

It also doesn't help that a large portion of the population that does crossfit/advocates crossfit hates on anybody that doesnt do it because they feel it reigns supreme for health/fitness/well being/athletisism. The inverse is true too of BBs and strength/powerlifters that knock crossfitters.

 

[huggy77]

Michael phelps doesn't do laps at a water park for a reason

awesome....

 

[Tomahawk88]

THawk, that really isn't a fair statement to be honest. I have pulled 550 for reps and squatted 550 for reps; for my size that is a significant amount of weight. I do CF six months out of the year and I am not "weak" by any means. Also, I do this with a herniated disk at L5. To say that CF has no benefit is purely irresponsible and full of buffoonery.

Read my other comments and you can tell I was being sarcastic. But to be fair that really is the crossfit mantra if you think about it. If comparing a crossfitter to someone's strong suit they don't match up. So crossfitters like to compare themselves to the other peoples' weak link. Therefore in their mind they are better than them yet are the best at nothing(except maybe crossfit but who counts that?).

Also I said crossfit is fine but it has to be programmed right. Year round metcons without a strength phase is stupid. Which is what crossfit started out as or projected itself to be. Don't know whose idea or when strength started becoming a key component but that is when it started to gain some legitimacy.

If it gets some couch potato doing something great. But to me there are better options out there.

And like others said if you want to do crossfit go to a box.

 

[Wrivest]

I want to know where all these CFers are that compare themselves and say they are better than people? I've been to quite a few CF gyms and comps and everyone I have run into is very humble and hasn't claimed to be better than anyone. My guess is you ran into a d-bag or two and then just decided that all CFers were arrogant. That is about as accurate as saying all bodybuilders are meat heads
I also think a lot of people here are not exactly aware of the average CFers goal. For the most part from what I've seen it's not to look like a body builder, or to lift like a power lifter. The goal is just to get fit, and improve yourself from where you were before.
I guess I'm just sick of all the generalizations.

 

[Tomahawk88]

I want to know where all these CFers are that compare themselves and say they are better than people? I've been to quite a few CF gyms and comps and everyone I have run into is very humble and hasn't claimed to be better than anyone. My guess is you ran into a d-bag or two and then just decided that all CFers were arrogant. That is about as accurate as saying all bodybuilders are meat heads
I also think a lot of people here are not exactly aware of the average CFers goal. For the most part from what I've seen it's not to look like a body builder, or to lift like a power lifter. The goal is just to get fit, and improve yourself from where you were before.
I guess I'm just sick of all the generalizations.

So you have never heard the comparison of being able to run further than a powerlifter or stronger than an endurance athlete?

Fittest athlete on the planet?

I guess I am just tired of seeing crossfit articles haha.

 

[Wrivest]

So you have never heard the comparison of being able to run further than a powerlifter or stronger than an endurance athlete?

Fittest athlete on the planet?

I guess I am just tired of seeing crossfit articles haha.

I think you may be taking that out of context. The point of that is to say that CF doesn't think people should specialize in only 1 aspect of fitness and having no real weak points being the goal.
As far as the fittest on the planet.....lame marketing by Reebok, I got nothin! Haha

 

[Tomahawk88]

I think you may be taking that out of context. The point of that is to say that CF doesn't think people should specialize in only 1 aspect of fitness and having no real weak points being the goal.
As far as the fittest on the planet.....lame marketing by Reebok, I got nothin! Haha

You still get my point. And that is the feel of the message.

Haha I am sure ole glassman had a hand in that too.

 

[Wrivest]

You still get my point. And that is the feel of the message.

Haha I am sure ole glassman had a hand in that too.

I hear ya man! I just hope people out there realize that there are quite a large number of us that just like the type of workouts that a GOOD CF gym provides!! There are a sh+load of crappy gyms making CF look really bad!
And Glassman can eat my a$$! Fat old sh*tbag!!!

 

[Tomahawk88]

I hear ya man! I just hope people out there realize that there are quite a large number of us that just like the type of workouts that a GOOD CF gym provides!! There are a sh+load of crappy gyms making CF look really bad!
And Glassman can eat my a$$! Fat old sh*tbag!!!

Ya just sucks that there are not enough of them and they are not always affordable.

To be honest I was asked to help start a cf box haha. At the time I considered it. You know try to be one of the good ones. Communications broke down and I am not sure what happened.

Ok everyone just hate on glassman and I will be happy haha.