Crossfit?

[Dogmama]

Anybody tried this? I'm burning out a little with long rides & weight lifting. This sounds like fun and a great workout. Kinda like a boot-camp, maybe? I know that when I move fast in the weight room I burn many more calories according to my heart rate monitor PLUS I get in & out faster.

Anyway, just wanted to check on the sage wisdom of this group!

[Blueberry]

I'm interested in hearing about this too. Particularly how they accommodate folks who might have limited abilities (still rehabilitating a shoulder from a bike crash).

[SadieKate]

Yawl need to PM yellow if she doesn't respond.

[Jen12]

I absolutely LOVE CrossFit! I've been doing it for about a year now, and the changes I've seen in my body are things I never thought I'd see. Looking at the women in my family, I thought my hips were genetic curses, especially since years of distance running did nothing to slim them down. After six weeks, I began to see a real difference in how my clothes fit. After about six months of diligent CF workouts 3-4 times a week, plus "sort of" following the suggested diet (low carb) my hips are now gone, my waist is slimmer, my legs, arms and shoulders have definition. I've had to replace all of my work pants. Everything, even my "skinny" clothes are too big now. In terms of strength, I don't lift even close to what the other women in my gym are lifting, but I'm getting there.

CF is what they call "scaleable" meaning that you scale the workouts to your own level. Beginners start with very low weight, often just lifting the bar itself without any weight plates on it. A good CF trainer can also adjust workouts around injuries or other problems.

The only real negative, from my point of view is that it is very expensive--especially when you start having to replace clothing. In my experience, it's been worth the money for what it has done for my health, my physical look, and my self esteem.

Another possible negative, from what I've heard, is that there are some CF gyms out there that aren't that great. The trainers aren't really dialed in to the customers needs or aren't that skilled, so I'd ask around if you're interested and find a good gym in your area. They'll usually let you try a workout or two for free, then if you aren't too intimidated to try it out, you'll go through an introductory personal training period, where they teach you the most common lifts and movements while concentrating on good form.

Sorry for the long post...I can go on and on about this. It's changed my life and I'll recommend it to anyone willing to give it a shot!

[TsPoet]

I've been doing CF for about 6 months now. It's different. It's got positives and negatives. It is scalable and they have "work around" - like bands for pullups.
The short high-intensity does work the body different. I'm pretty strong.
I've gained quite a bit of weight. I started losing it immediately after starting to ride again. This is not all that unusual, many people lose weight on CF, some, like me don't. I'm also a T1 diabetic, CF messes with my blood glucose badly - it's so stressful on the body that it results in the liver release glycogen. Which is good and bad.
CF coaches need very little to be called coaches - 2 hr "class" and they are a certified coach.
It is all about the testosterone (lots of women, including me do it, I just couldn't think of another word). It's very macho and lots of screaming. For example, when my former CF gym was putting together a punish board - ie if you are late you must do 50 burpees; if you don't put away your equipment, you must do 50 burpees... I suggest a punishment for swearing and was scoffed at - the F-word and the like is an important part of CF! My BF loves CF and this old gym, people stay around after their workouts to yell at people doing workouts... it's all militaristic shouting in a supportive way.
Form goes away when power and speed are all that is emphasized, and when the coaches really don't know that much, you could really hurt yourself.
I switched gyms for 2 reasons, the gym I go to now posts the daily workouts - and even though I've done most of the exercises multiple times, I always look them up on youtube to make sure I understand the form. The old gym didn't post the workouts so this couldn't be done.
The second reason is, my new CF gym has a coach that used to be in the Marines, where he was a CF coach. He's amazing. Thanks to him, I am doing full-height box jumps (20"), and my squat form is improving.
I think CF is great. I think it is potentially even more dangerous than many forms of workouts.

[nolemom]

I would just caution that it is easy to forget form when you get caught up in the excitement of the moment and focus more on speed. I did a real number on my lower back when I went to an introductory session because I felt the pressure of doing well for my team and forgot my common sense. It isn't for me, but I have friends who absolutely love it and have had great results.

[Dogmama]

I'm pretty obsessive-compulsive when it comes to form. That's my main concern. We have a few different crossfit outlets here. I didn't know it only takes 2 hours to be a coach - ouch! I've seen spinning instructor "wonders" who get minimal training & it's pretty bad. At my gym, I don't even know if the personal trainers need to be certified - they watch really bad form & don't correct it. But I digress...

I'm not good with people yelling in my face, so maybe I need to just keep devising my own workouts.

[TsPoet]

I'm pretty obsessive-compulsive when it comes to form. That's my main concern. We have a few different crossfit outlets here. I didn't know it only takes 2 hours to be a coach - ouch! I've seen spinning instructor "wonders" who get minimal training & it's pretty bad. At my gym, I don't even know if the personal trainers need to be certified - they watch really bad form & don't correct it. But I digress...

I'm not good with people yelling in my face, so maybe I need to just keep devising my own workouts.

All CF gyms I know of allow 1-2 'try it' workouts. Go to 1 (or 2).
I really have mixed feelings about CF. But, I think there are strong endorphins involved, and that's what brings you back.

[Jen12]

CF coaches need very little to be called coaches - 2 hr "class" and they are a certified coach.

It's actually a 2 day class to get your level 1 certification then there are other classes beyond that. From what I hear, the trainers at places like 24-hour-fitness go through very similarly short programs to get certification to train there, and I'd never felt like they know anything near what the CF coaches I've met know. I agree that even at 2 days, it seems like very little, but like you, I went to one box that didn't work for me because of grunting guys and an owner/coach who wanted everyone to stack on weight at the expense of form. I found another place where it's completely the opposite. The coach will actually remove weight between rounds or stand there and tell you how to correct form if you're doing it wrong. As for the guys and swearing...it looks like quite a few boxes are now realizing that not all women care for that particular atmosphere and many offer some all-women classes. It's such a new methodology and gaining such popularity that I think it's going through a lot of adjustments right now.

[Irulan]

I'm pretty obsessive-compulsive when it comes to form. That's my main concern. We have a few different crossfit outlets here. I didn't know it only takes 2 hours to be a coach - ouch! I've seen spinning instructor "wonders" who get minimal training & it's pretty bad. At my gym, I don't even know if the personal trainers need to be certified - they watch really bad form & don't correct it. But I digress...

I'm not good with people yelling in my face, so maybe I need to just keep devising my own workouts.

I knew it wasn't a high level of cert but 2 hours, wow. That's like a 24 Hour Fitness 8-hour "Personal Trainer" certification. I personally wouldn't pay money to take classes from someone with that level.

Cross is only one type of multi dimensional training. They've taken military workouts and combined it with some of the newer thinking on exercise: adding stability, lateral movement, core, plyometrics and more.

I do a functional fitness work out taught by someone who has a bachelors in exercise science, NSCA and CSCS certifications, at a gym that is allied with a physical therapy and sports training outfit. Our workout is similar to do happens at Crossfit, but the word is from the PTs and trainers is that they see a lot of injuries from Crossfit.

Even my home gym facility has these kinds of workouts...

My point is, look for a cross dimensional workout. It doesn't have to be Crossfit. A good multidimensional workout will combine the following:
circuit training, some lifting, balance and stability work, core work, plyometrics, lateral movement...

A good place to start is the book,
Core Performance by Mike Verstegen. It illustrates these principals in use, and provides guidelines for getting started and progressing. He works with atheletes like Mia Hamm so that says something.

[Irulan]

Blueberrry, the advantage of working with a natioanlly cerrtified coach/trainer is that they will truly understand how to work around injuries.

I mentioned our ( I go with DH) class is at PT/Sports Training facility. We started going after DH had finished his rehab after his bike wreck. He had broken his clavicle and pelvis. Even though he was "done" with PT, he was a mess. He couldn't even stand on one leg at all. The trainers really understood his limitations and where he wanted to go. The day he did his first pull up there was tons of applause. I suspects someone with a weekend worth of training will not understand how to work with these kinds of limitations.