Crossfit workouts at a regular gym?

[the DRIZZLE]

I'm thinking of adding the occasional crossfit workout to my program. I'm pretty broke right now, so I'd rather do them at my gym if feasible. On the other hand, I don't wan't to be "that guy" using 4 pieces of equipment at once. Does anyone do crossfit workouts at a regular gym? What substitutions do you make?

 

[spamsk8r]

You can do it, but it's not optimal. I used to go during the middle of the day when the gym was fairly empty, so it wasn't such a big deal to use the equipment. You can sub dumbbells for kettlebells, do pull-ups on the power rack, box jumps on the benches (might get in trouble for this depending on the rules). Heavy Oly lifts are usually out, due to lack of a weightlifting platform and/or bumper plates, but lighter clean/snatch work is usually okay. Stuff that's hard to sub are ring movements (muscle-ups) and handstand push-ups, but they might be okay with it if you talk to them beforehand.

Stick to workouts that don't use a huge quantity of equipment (fight gone bad and filthy fifty are probably out, but Fran should be okay).

 

[EvilYoda]

As spamsk8r said, you have a lot of options...I regularly read 5+ CF blogs so I always have WOD ideas and most of them are just combinations of basic movements. Just don't worry about heavy o-lifting, rings, or KBs and you'll be fine.

For instance, the DL WOD from the games a few years ago (5 rounds - 5 DL 275lb + 10 burpees) is one of my favorite to do at the big box gym. Or Litvinov sprints with heavy front squats. Or lunges with a 45lb plate overhead followed by 30 situps.

It's not rocket science...start making them up, you'll figure out what works and what doesn't. Or go by what other boxes have prescribed. You'll never see the end of the funny looks either.

 

[brikis98]

As others have said, it's not ideal, but doable. You'll have to make subs in lots of workouts and avoid those that use too much equipment (or go at off peak hours). My first 6 months or so, I did CF at a standard gym and had to use the following subs:

* KB -> DB
* Ring dips -> regular dips
* Ring muscle-ups -> Pull-up bar muscle-ups
* Rope climbs -> towel pull-ups
* Heavy o-lifts -> not possible
* Light o-lifts -> ok, but you have to carefully lower the weight after each rep
* GHD sit-ups -> decline sit-ups
* Hip/back extensions -> use 45 degree hyperextension machine
* Wall ball -> dumbbell thrusters
* Rowing -> SDHP or running

Despite all the changes, I still made a ton of progress. As long as you can do enough "functional" movements with the equipment you have, and include the "constantly varied" and "intense" parts appropriately, you'll do just fine.

 

[coreyb]

why not just do some barbell complexes?

 

[SociallyChallenged]

why not just do some barbell complexes?

Such as?

 

[EvilYoda]

Such as?

The one I see referred to the most would be the "Bear Complex":

http://www.youtube.com/watch?v=0WOP9J7QPwI

<3 Jolie Gentry.

 

[SociallyChallenged]

The one I see referred to the most would be the "Bear Complex":

http://www.youtube.com/watch?v=0WOP9J7QPwI

<3 Jolie Gentry.

Sometimes hard to do in a gym that doesn't allow cleans...

 

[the DRIZZLE]

That bear complex is pretty cool. I might give that a try.

 

[EvilYoda]

Sometimes hard to do in a gym that doesn't allow cleans...

Yeah...probably would be.

 

[SociallyChallenged]

That bear complex is pretty cool. I might give that a try.

It's murder at even moderate reps.

 

[blackdogdeek]

a friend of mine used to do cf workouts at a regular gym every morning around 6 am. she and her 3 cf buddies would do the workout in a back area so as not to bother the other customers. they had to keep subbing like briskis detailed above.

eventually, they all got certified and opened up their own box. crossfitrockland.com.

 

[eits]

The one I see referred to the most would be the "Bear Complex":

http://www.youtube.com/watch?v=0WOP9J7QPwI

<3 Jolie Gentry.

that looks like something i'd really like to do on a regular basis

 

[Malfeas]

I prefer to do all the reps of one set of exercises before moving on to the next exercise. For example, 8 barbell rows, then 8 SLDLs, then 8 powercleans, then 8 curls, then 8 presses, then 8 front squats, then 8 back squats. This is just an example, but it minimizes the barbell behind the neck movements, which is where most injuries occur. Of course, some will disagree.

 

[the DRIZZLE]

a friend of mine used to do cf workouts at a regular gym every morning around 6 am. she and her 3 cf buddies would do the workout in a back area so as not to bother the other customers. they had to keep subbing like briskis detailed above.

eventually, they all got certified and opened up their own box. crossfitrockland.com.

Cool. I actually live in NJ only 20 minutes or so from their location. I just realized I won't be able to do the bear complex. Theres no way I can do the behind the head press with my surgically repaired labrum. Too bad.

 

[presidentender]

Thank you for not being "that guy."

 

[donaldroche847]

Remember the kettlebell swing is a great exercise, but you need to safely challenge yourself. You are paying a lot for crossfit, get your money's worth! I swing the 20k one handed and the 22k 2 handed.

____________________
battle ropes

 

[SP33Demon]

It's murder at even moderate reps.

Yup, and begging for injuries while pressing a barbell behind the neck while already tired. No way. Ask a PT like Sociallychallenged what a behind the back military barbell press will do over time to your shoulder.

 

[blackdogdeek]

Remember the kettlebell swing is a great exercise, but you need to safely challenge yourself. You are paying a lot for crossfit, get your money's worth! I swing the 20k one handed and the 22k 2 handed.

Did you read the OP before you bumped this 3 year old thread?