Started Crossfit - update - I'm less fat now

[Sho'Nuff]

Updated March 11, 2016

Started CF on October 11, 2014 at 248 lbs, 38" (pushing 40") waist

Physical stats of this morning - still 220 lbs, 34" waist.

Start/Now Baseline lifts (1RM) and exercises are as follows:

Front Squat - 145 start - 215 now
Back squat - 225 start - 300# WOOT!
Overhead squat - 0 start - 145 now
Deadlift - 285 start - 440 now
Power clean - 165 start - 235 now
Snatch - 115lbs start - 165 now
Strict Press - 85 start - 155 now
Push Press - 125 start - 195 now
Push Jerk: 0 start - 215 now
Split Jerk - 0 start - 225# now
Unbroken strict pullups - 0 start - 6 now
Max effort unbroken pushups - 25 start - 57 now..

 

[blackdogdeek]

1. If your goal is entirely to lose weight then you need to focus on fixing your diet. The fat-loss sticky at the top of this sub-forum is a great guide toward that end. I can't stress this enough. No matter what fitness regimen you end up undertaking, it won't matter if your diet is not in check.

2. This sub-forum has a large anti-crossfit bias so there will be a significant amount of hate but there are still a few members who are avid crossfitters. This comment alone may spark an anti-crossfit derail.

3. However, since you asked, I will give you my answer to your question with one HUGE caveat. In my opinion, you should be FINE joining a crossfit gym (here's the caveat) IF the coaches are qualified and prudent.

What do I mean by qualified? I mean that at the bare minimum they know the proper form and CAN INSTRUCT the proper form for their students. The latter is huge. I've seen my share of coaches who know how to lift with proper form but give coaching cues like "you just need to get stronger". This road leads to injury. If you can, I highly recommend watching a few classes at the local crossfit gym in which you're interested. Try to get a feel for the different coaches' styles. See if they are giving meaningful instruction. I know this can be difficult since you won't have a frame of reference with which to gauge competence but hopefully your experience and some research in proper form on the intertubes and youtubes will benefit toward that endeavor. I'd stay away from a gym wherein coaches only parrot standard basic instruction to the class in general and rarely give focused, personal corrections. Most gyms also have information on their websites about each coach's qualifications and certifications. I'm always suspicious of gyms that haven't been open long and whose coaches have very few qualifications. The biggest problem is that the only barrier to entry for becoming a crossfit coach is a single weekend of testing and seed capital to open a gym. And since crossfit 's business model is based on creating as many affiliates as possible, it's in their best interest to churn out as many coaches as possible. This inevitably leads to a large, large, REALLY large number of gyms where injuries are just waiting to happen.

What do I mean by prudent? Even if a coaching staff is qualified, there's still the risk that the culture at a particular gym is to go as heavy as possible, for as many reps as possible, in as little time as possible. This obviously leads to injuries especially when students aren't yet familiar with their own abilities or limits and look to their supposedly more experienced coaches for guidance. Take note of whether or not the coaches are more focused on the students executing proper form at the expense of heavier weights or more reps or faster times. Coaches should recognize the limits of a particular student and then prescribe a suitable scaling of the given workout for that student.

All crossfit workouts are designed so that they can be scaled to an individual's abilities; be it using a weight lighter than the prescribed weight, or doing fewer reps than the prescribed number of reps, or doing fewer rounds than the prescribed number of rounds. Every aspect can be changed so that the given student can both try to minimize risk of injury but still challenge him or herself enough that there is tangible benefit. Unfortunately, this is entirely dependent on the coaching staff, so finding a GOOD gym can be especially difficult.

Crossfit has a notorious reputation for injury, and it's not entirely anecdotal either. It just takes time and research to find a gym good enough to see its benefits.

Good luck and feel free to PM me if you have any questions.

 

[z1ggy]

I'd rather pay my $12 monthly gym fee and not f my body up doing upside down weighted hand stands.

 

[Sho'Nuff]

Thanks for the comments, Blackdog. They are very interesting.

FWIW while I have not lifted in quite a while, I have spent a lot of time in a gym and in particular lifting freeweights. So while I will certainly be rusty, I remember the basic form form for many lifts (squats, deadlift, jerk and clean, etc.). Whether I can do the lifts correctly is another matter 🙂. But I understand your comment and will try to evaluate whether the coaches are giving meaningful feedback.

The biggest attraction of crossfit to me is that it is a group exercise activity that is weight training based and has a coaching component to it. I have never been one to be self motivated in the gym, primarily because I hate lifting weights or running on a treadmill with no particular purpose. As I said, there has to be some reason (beyond the activity itself) that I am there. Competition, a social component, etc.

As for my diet, I agree with one caveat. I do think that the key factor driving my weight right now is that I am sedentary most of the time, but I eat as though I am as active as I was many years ago. I eat reasonably healthy food (lots of lean meats (chicken, turkey, etc.) and veggies. I just eat (way) too much of it given my activity level. I honestly think if I bump my activity level up a couple notches then I could probable lose weight with relatively little change in my diet other than portion control.

Also - my goal is not entirely to lose weight. I would like to be in significantly better shape than I am now. Particularly on the cardio side. And before you suggest running - I loathe running unless it is part of a sport. And like going to the gym I would need a partner or some type of competition to keep me running. Else I just won't do it. Yes I know I am putting a lot of limitations on things. I am just being honest.

 

[Sho'Nuff]

I'd rather pay my $12 monthly gym fee and not f my body up doing upside down weighted hand stands.

I've been paying $10 a month to a local gym for the past year. But I hate going because there is no social or competitive component to it.

 

[Zivic]

Per the title - I haven't exercised in a long time. Unless you count running around with my kids exercise (which I do not). Anyway, I'm now the heaviest I have ever been and I am sick of it. Knowing what I know about myself, I need to find some reason to go to the gym other than simply getting healthy. There has to be a social or competitive aspect to it else I won't go. I also benefit a lot from having a personal trainer. Workouts with one are much more intense than those without. At least for me.

Anyway, upon reflection I am strongly considering joining a local crossfit gym. Seems like it would give me all the stuff I am looking for. Group exercise, competition (with myself and other members), personal training, etc. And it has the benefit of being expensive enough that I will go just to not waste money.

That said, I am a bit concerned that crossfit might a bit too tough for me right now. I am badly out of shape (6' 2", 250lbs), and like I said I have not exercised seriously in a while. On the other hand, I was a very good athlete at one point in my life (played division 1 baseball) and I have quite a bit of (pre-fatso) gym experience.

So what say you all? Should I just jump into crossfit and see what happens. Or should I spend some time lifting and running before taking it up?

is this a troll thread?

 

[blackdogdeek]

The biggest attraction of crossfit to me is that it is a group exercise activity that is weight training based and has a coaching component to it. I have never been one to be self motivated in the gym, primarily because I hate lifting weights or running on a treadmill with no particular purpose. As I said, there has to be some reason (beyond the activity itself) that I am there. Competition, a social component, etc.

I definitely like both the competition and social aspects of the gym. Just remember not to let the former convince you to go overboard. You will either be using lighter weights or finishing slower than everyone else. As you progress, your performance will improve. Just give yourself time.

Also - my goal is not entirely to lose weight. I would like to be in significantly better shape than I am now. Particularly on the cardio side. And before you suggest running - I loathe running unless it is part of a sport. And like going to the gym I would need a partner or some type of competition to keep me running. Else I just won't do it. Yes I know I am putting a lot of limitations on things. I am just being honest.

There's certainly a strong cardio aspect though not in the traditional sense. There are usually a couple of workouts each week at my gym where the programming includes some type of run.

It sounds like you're definitely interested in at least trying it out. Every crossfit gym has a free trial some time during the week so all you'd need to do is check their schedule to find out when they have theirs. You can also get an idea of what their particular programming is like as they usually post the daily workouts. If, after that, you're inclined to continue, you will have to go to the introductory classes that all crossfit gyms offer during which you will learn the basic movements/lifts before you can join the regular classes. Hopefully, you can find a gym that offers month-to-month payments so that if you don't like it or don't like that particular gym there won't be a huge financial penalty to discontinue membership.

 

[Zivic]

Per the title - I haven't exercised in a long time. Unless you count running around with my kids exercise (which I do not). Anyway, I'm now the heaviest I have ever been and I am sick of it. Knowing what I know about myself, I need to find some reason to go to the gym other than simply getting healthy. There has to be a social or competitive aspect to it else I won't go. I also benefit a lot from having a personal trainer. Workouts with one are much more intense than those without. At least for me.

Anyway, upon reflection I am strongly considering joining a local crossfit gym. Seems like it would give me all the stuff I am looking for. Group exercise, competition (with myself and other members), personal training, etc. And it has the benefit of being expensive enough that I will go just to not waste money.

That said, I am a bit concerned that crossfit might a bit too tough for me right now. I am badly out of shape (6' 2", 250lbs), and like I said I have not exercised seriously in a while. On the other hand, I was a very good athlete at one point in my life (played division 1 baseball) and I have quite a bit of (pre-fatso) gym experience.

So what say you all? Should I just jump into crossfit and see what happens. Or should I spend some time lifting and running before taking it up?

sounds like you are looking for external motivation... not going to make it. crossfit might help for a while, but unless you want to do it, you won't stick with it.

Personally I'd find a real gym rather than a box where they act like a bunch of short bus'ers cheering each other on while they pretend to make gainz.

 

[z1ggy]

I've been paying $10 a month to a local gym for the past year. But I hate going because there is no social or competitive component to it.

That's why I play on local sports teams.

Social? Check
Competition? Check

 

[Kaido]

I've been paying $10 a month to a local gym for the past year. But I hate going because there is no social or competitive component to it.

Just coming in to defend CrossFit here.

A lot of people here do not like it. I don't do CrossFit myself, but I have several friends to do. I think it's great because motivation to exercise is very difficult to come by, and if you can recognize that you need the social aspect to succeed, then you've found the thing that will make it work for you, which is huge. I personally like to do workouts by myself, but my wife requires a trainer because she just isn't motivated otherwise. It doesn't matter how you get there, as long as you find a way to do it, because results are results.

You have to find what works for you. If you're not already in the habit of exercising, that most likely means that self-motivation isn't working for you. I've had several friends lose a TON of weight doing CrossFit & Paleo, and it was a huge step up from their previous Xbox & fast food regime, and that's because it's a very social activity. I had a friend recently lose 70 pounds...he has IRL friends to hang out with now, feels a lot better all the time, definitely looks better, and is still doing it because it gives you a peer group to work with.

As blackdogdeek mentioned, losing weight is primarily about diet (note that diet doesn't mean dieting, rather, just what you eat - your diet). Unless you exercise insane amounts (i.e. run all the time, or swim like Michael Phelps or whatever), you won't get nearly as much progress as simply changing what you eat. And that doesn't mean you have to eat bland or nasty health food, mostly just make improved food choices. I lost 50 pounds mostly by changing my diet & using my stationary bike for 15 minutes every day (which was exhausting because I was so out of shape, but it gets easier!).

Anyway, congrats on deciding to make the change - every aspect of your life gets better when you get healthy. If you're concerned about being too out of shape to join CrossFit, check out the Couch to 5K program:

http://www.coolrunning.com/engine/2/2_3/181.shtml

It's a 9-week program for taking people who are out-of-shape and getting them to the point where they can run a few miles. There's also a follow-on program called 5K to 10K for doubling the distance. And there are great smartphone apps that talk you through the walking, jogging, running, etc. aspect of each day's workout, so that's definitely something good to look into. As far as food goes, check out SociallyChallenged's awesome thread on it here:

http://forums.anandtech.com/showthread.php?t=162171

They key thing is to find something sustainable. Baby steps. You don't have to change your diet or join CrossFit overnight, but you can start out by beginning Couch to 5K tonight & having oatmeal for breakfast, that way you don't get overwhelmed & quit because it's too big to keep doing every day.

 

[Kaido]

That's why I play on local sports teams.

Social? Check
Competition? Check

Yeah, but not everyone is competitive or even coordinated (I'm neither! haha) 😀

 

[z1ggy]

Yeah, but not everyone is competitive or even coordinated (I'm neither! haha) 😀

He just said he wants something competitive, did he not?

If he's not coordinated, what makes you think he's going to enjoy flipping giant tires, rope climbing and doing other multi body part exercises where not being coordinated could seriously injure you? *cough cough bear complex cough*

I'm not really trying to crap on crossfit; I've seen it work for people. At the end of the day, you do what you like, and you do what works per your goals. I just don't think it's really needed, especially if your desired results are simply just not being a fat lard. No offense to OP.

 

[Kaido]

He just said he wants something competitive, did he not?

If he's not coordinated, what makes you think he's going to enjoy flipping giant tires, rope climbing and doing other multi body part exercises where not being coordinated could seriously injure you? *cough cough bear complex cough*

I'm not really trying to crap on crossfit; I've seen it work for people. At the end of the day, you do what you like, and you do what works per your goals. I just don't think it's really needed, especially if your desired results are simply just not being a fat lard. No offense to OP.

Coordination & competitiveness for team sports are a lot different, at least to me. I'm not a quick thinker either, so in stuff like soccer, it mostly ends up turning into a cardio session for me just chasing the ball around & never getting it 😀

 

[z1ggy]

Coordination & competitiveness for team sports are a lot different, at least to me. I'm not a quick thinker either, so in stuff like soccer, it mostly ends up turning into a cardio session for me just chasing the ball around & never getting it 😀

Well, OP has yet to respond on his coordination ability. Sports would check both boxes though if he wants something social and competitive.

I'd much rather run around like an uncoordinated buffoon playing soccer, than attempt something like a bear complex, and end up smashing my head with 60+ pounds, or worse. It's like crossfit makes normal things more difficult, because they think they are working themselves harder, thus making better gains. Yes, let's try to combine squats, cleans AND shoulder press.. Because..... doing all three together must be better!!

 

[Sho'Nuff]

is this a troll thread?

No. I have an introductory session scheduled for this Friday at 8AM. Legitimately considering trying Crossfit out for a bit in an effort to reduce my fatness.

 

[Sho'Nuff]

sounds like you are looking for external motivation... not going to make it. crossfit might help for a while, but unless you want to do it, you won't stick with it.

Personally I'd find a real gym rather than a box where they act like a bunch of short bus'ers cheering each other on while they pretend to make gainz.

Not really looking for external motivation. Rather, looking for something that adds to the generic "box" gym experience. I.e., to make going to the gym fun rather than a chore. Even when I was in great shape in college I hated going to the gym per se. But working out with teammates (I played DIV 1 baseball), competing at various activities, etc. made it more fun and definitely struck a cord with my overcompetitive nature. If I go to the gym alone, all I have to compete against is myself. And I just can't get into that.

As for a "real" gym - I live in a small city that is surrounded by very small towns. The only gyms around me are the chains (specifically planet fitness), the Y (which sucks), and 24 hour gyms that are empty 99% of the time.

 

[Sho'Nuff]

That's why I play on local sports teams.

Social? Check
Competition? Check

I have small kids and I work a demanding job. Hard to rationalize those two alone, much less fit a sports schedule into it. Believe me I would much rather play a sport than to work out in the gym.

 

[smackababy]

As far as the original question, a novice or someone out of it for awhile is fine going into crossfit, as it is fairly scalable. However, as blackdoggeek pointed out, a bad trainer or coach is something you want to avoid at all costs. It will only lead to injury. Now, the real problem comes in when a novice doesn't know enough to spot a bad coach; which is one of the reasons I dislike crossfit. Tons of money being made means tons of bad boxes popping up because they completed an online course for certification.

 

[Zivic]

No. I have an introductory session scheduled for this Friday at 8AM. Legitimately considering trying Crossfit out for a bit in an effort to reduce my fatness.

Stop shovelling excessive amounts of food in your mouth. That will be much more effective than some burpies and kippers.

Xfit is just fun to make fun of. I know a guy that lost 60 lbs with Crossfit, and you know what, he still doesn't look like he works out. He's just thinner.

 

[Sho'Nuff]

Thanks for the comments Kaido. Much appreciated. I checked out your "first cut" thread today. Congrats on your progress. You look awesome.

 

[Sho'Nuff]

He just said he wants something competitive, did he not?

If he's not coordinated, what makes you think he's going to enjoy flipping giant tires, rope climbing and doing other multi body part exercises where not being coordinated could seriously injure you? *cough cough bear complex cough*

I'm not really trying to crap on crossfit; I've seen it work for people. At the end of the day, you do what you like, and you do what works per your goals. I just don't think it's really needed, especially if your desired results are simply just not being a fat lard. No offense to OP.

No worries. 🙂

For the record I am quite coordinated. Played DIV 1A baseball (Pitcher) and I would bet that I could best most of you in any hand eye related activity (baseball, tennis, golf, ping pong, darts, etc.) with the exception of basketball. At least until I have to run for more than a few minutes. Once I do that you will run circles around me while I pant on the floor.

 

[Sho'Nuff]

Stop shovelling excessive amounts of food in your mouth. That will be much more effective than some burpies and kippers.

Xfit is just fun to make fun of. I know a guy that lost 60 lbs with Crossfit, and you know what, he still doesn't look like he works out. He's just thinner.

That would be fine with me.

 

[z1ggy]

No worries. 🙂

For the record I am quite coordinated. Played DIV 1A baseball (Pitcher) and I would bet that I could best most of you in any hand eye related activity (baseball, tennis, golf, ping pong, darts, etc.) with the exception of basketball. At least until I have to run for more than a few minutes. Once I do that you will run circles around me while I pant on the floor.

I played baseball in college, too. D3 though. Never really knew us pitchers had to be too coordinated other than catching the occasional heater back up the middle.... 😛

Either way, just be careful. As Smachababy says, all it takes to be a certified trainer is an online certification. I just cringe at the possible risk of injury from some of the things you may do.

It's just my preference to hit the gym up in regular fashion, then play on sport teams at night. I get my lift in, and my social/competitive on the side. But for the record, I am into body building and strength training, not just "not being fat".

 

[smackababy]

No worries. 🙂

For the record I am quite coordinated. Played DIV 1A baseball (Pitcher) and I would bet that I could best most of you in any hand eye related activity (baseball, tennis, golf, ping pong, darts, etc.) with the exception of basketball. At least until I have to run for more than a few minutes. Once I do that you will run circles around me while I pant on the floor.

What about foot eye related activity? Soccer is a man's sport!

 

[Sho'Nuff]

What about foot eye related activity? Soccer is a man's sport!

I can kick a ball very well. But . . . see my comment a few posts ago about my ability to run. 🙂