Thinking about joining a Crossfit affiliated gym

[cliftonite]

Does anyone have experience with a Crossfit affiliated gym? I am thinking about joining one. (http://www.guerrillafitness.net/). It is more money than NYSC ($125 per month vs $75) but it seems as if I will have better results with respect to gaining strength. All I really do at NYSC is cardio (5'8", 170lbs).

I do have an olympic weight set/bench at home but I think I would do better in a group environment with a little guidance. Does anyone belong to a gym like this? Just wanted to get some personal experiences.

 

[brikis98]

A bunch of people on this forum do Crossfit. If all you did at NYSC was "cardio" - by which I assume you mean using the treadmill or elliptical - you will find Crossfit to be a HUGE change. Crossfit is fantastic at achieving its main goal: general physical preparedness (GPP). That means it develops a broad level of fitness - including strength, power, endurance, speed, agility, etc - that you can apply to almost everything. To achieve that, however, CF uses a ton of different exercises, mixed in a variety of ways in VERY high intensity workouts.

So, if that sounds like something you want, then definitely join a gym. Many CF affiliates do an awesome job of teaching the exercises and the class setting can be a great motivator. However, I highly recommend you read the following so you know what you are getting into:

Crossfit mainpage: so you can see what a typical workout looks like
Start here page: basic newbie info
FAQ: read it all
What is Fitness?: outlines Crossfit's goals

 

[cliftonite]

A bunch of people on this forum do Crossfit. If all you did at NYSC was "cardio" - by which I assume you mean using the treadmill or elliptical - you will find Crossfit to be a HUGE change. Crossfit is fantastic at achieving its main goal: general physical preparedness (GPP). That means it develops a broad level of fitness - including strength, power, endurance, speed, agility, etc - that you can apply to almost everything. To achieve that, however, CF uses a ton of different exercises, mixed in a variety of ways in VERY high intensity workouts.

So, if that sounds like something you want, then definitely join a gym. Many CF affiliates do an awesome job of teaching the exercises and the class setting can be a great motivator. However, I highly recommend you read the following so you know what you are getting into:

Crossfit mainpage: so you can see what a typical workout looks like
Start here page: basic newbie info
FAQ: read it all
What is Fitness?: outlines Crossfit's goals

Yup, read through it and it sounds like a good challenge. I will probably go over there next week and see how their setup is before joining.

 

[brikis98]

Yup, read through it and it sounds like a good challenge. I will probably go over there next week and see how their setup is before joining.

Most CF affiliates offer at least one intro class for free, so that might be the easiest way to find out if you like it. Just make sure to scale the workout to your abilities, work your way up gradually, and have fun with it.

 

[cliftonite]

Most CF affiliates offer at least one intro class for free, so that might be the easiest way to find out if you like it. Just make sure to scale the workout to your abilities, work your way up gradually, and have fun with it.

It looks like they are open 6 days a week. How often should one workout on crossfit? Alternate days (3 days a week)? Or everday?

 

[brikis98]

It looks like they are open 6 days a week. How often should one workout on crossfit? Alternate days (3 days a week)? Or everday?

When you first start out, 3 days a week is plenty for most people. The "prescribed" CF schedule is 3 days on, 1 day off, but it takes most people a while to work up to that. Some people find this tough to fit in their schedule (since rest days are never on the same day), so other popular alternatives are 5 on, 2 off (rest on the weekends) and 3 on, 1 off, 2 on, 1 off (e.g. rest days are Mon & Fri).

 

[katank]

Definitely recommend at least trying it out. I joined an affiliate and found it to be much better than doing it on my own.

Do read up on the affiliates as not all of them are the same quality. Guerilla fitness is probably one of the more established and legit affiliates though.

 

[mchammer187]

make sure you check it out

alot of places force you to their classes and which are only offered at certain times.

My main problem is I'll always find the time to work out but that time will vary wildly such that I'll be working out at 9:00 PM semi regularly. If you can stick to a set schedule they definitely are great though.

 

[cliftonite]

So I finally joined about 4 weeks ago and completed my initial 4 week training today. The trainers were AWESOME and really help you fix your technique and go over it repeatedly until you get it right.

I signed up for the 5X per week plan (I may not be able to go all 5 days but there wasn't a HUGE difference in price) and will start going regularly on Monday. The WODs really kicked my ass and I could barely move at the end of each WOD (which is really neutered during the training period).

The question I have now is do I do this regularly and also do something like stronglifts? They only do strength training 3X a week and it is only one lift (either DL, OHS, etc). So on the days they do those workouts should I do SS? I don't see how I will make that much progress with my weights if I just do 1 lift per class 3X per week.

 

[SociallyChallenged]

So I finally joined about 4 weeks ago and completed my initial 4 week training today. The trainers were AWESOME and really help you fix your technique and go over it repeatedly until you get it right.

I signed up for the 5X per week plan (I may not be able to go all 5 days but there wasn't a HUGE difference in price) and will start going regularly on Monday. The WODs really kicked my ass and I could barely move at the end of each WOD (which is really neutered during the training period).

The question I have now is do I do this regularly and also do something like stronglifts? They only do strength training 3X a week and it is only one lift (either DL, OHS, etc). So on the days they do those workouts should I do SS? I don't see how I will make that much progress with my weights if I just do 1 lift per class 3X per week.

CrossFit is meant to be all-inclusive. You will get stronger, but not as quickly as you would if you did strength training alone. As a beginner, you will get quite a bit stronger just from doing the prescribed workouts. As you get more experience and your strength gains slow, you may consider adding in something like SS either before/after the workout or earlier/later in the day. But if you're just starting after four weeks doing CF, you'll gain a lot of strength just by continuing to do the WOD.

 

[blackdogdeek]

when do you go? i live by brookdale park and have considered joining guerilla. i've been doing the workouts on my own at home in morning but i'm sure my form isn't great and i have to keep making substitutions since i don't have a great weight set or a lot of equipment.

do you do the 6 am workout?

 

[cliftonite]

when do you go? i live by brookdale park and have considered joining guerilla. i've been doing the workouts on my own at home in morning but i'm sure my form isn't great and i have to keep making substitutions since i don't have a great weight set or a lot of equipment.

do you do the 6 am workout?

I just completed the 4 week foundations last thursday. Today will be my first day and I will probably go to the 5:30 workout.

 

[cliftonite]

Ok so I have gone Monday, Tuesday, and Wednesday and have gotten a beat down by the WOD each day. Today will be my fourth day and I won't be able to go tomorrow or Saturday. Yesterdays workout was:

Strength Training
Press 3x5 (This was my first time doing the press outside of the class and we established my working weight (60lbs, lol).

WOD
15 HSPU (on the box)
15 Dumbbell Power Clean 45#/25# (used the 25)
15 Pistols (each leg) (on a box, only one person in the class could do them)
15 Ring Dips (used a box)
15 Toes 2 Bar (did these to my stomach)
15 Dumbbell Thrusters 45#/25# (25lb)
15 Chin ups (used the same band i used for pullups but was way too easy, next time I will use a harder band)

Time was 14:15. I am usually the last or near the bottom but I do try to complete my sets and use correct form which is what the trainers emphasize.

I am having a really hard time with things like pullups (even with easiest band I had difficulty doing 50 on monday) and pushups (after 10/15 I have to do them from my knees and even then my form gets fubared). Hopefully I can improve on these over time.

Todays workout:

3 rounds for time:
Row 500m
15 Power Snatch 95#/65#
15 OHS 95#/65#


Edit:

Guess I cant change the title of the thread?

 

[brikis98]

I am usually the last or near the bottom but I do try to complete my sets and use correct form which is what the trainers emphasize.

That's the right idea.

I am having a really hard time with things like pullups (even with easiest band I had difficulty doing 50 on monday) and pushups (after 10/15 I have to do them from my knees and even then my form gets fubared). Hopefully I can improve on these over time.

Stick with CF long enough and you'll become damn good at pull-ups and push-ups.

Edit:

Guess I cant change the title of the thread?

Click edit, then click the "go advanced" button and you can edit the title.

 

[EvilYoda]

Just starting out and you're on your fourth day in a row? Take it easy there man, don't want to hurt yourself right out of the gate.

That said...good job so far, keep it up.

 

[SociallyChallenged]

Just starting out and you're on your fourth day in a row? Take it easy there man, don't want to hurt yourself right out of the gate.

That said...good job so far, keep it up.

Definitely. When I first started, it was 2 on, 1 off. Now that I handle a bit more volume, I do 3 on, 1 off, 2 on, 1 off. You really just gotta ease into though and make sure to listen to your body. Overtraining is really easy during the early stages of crossfitting.

 

[cliftonite]

Todays workout:

3 rounds for time:
Row 500m
15 Power Snatch 45#
15 OHS 45#

Total time: 27:15. I can't make it tomorrow or Saturday so my next workout will be on Monday.

 

[cliftonite]

Definitely. When I first started, it was 2 on, 1 off. Now that I handle a bit more volume, I do 3 on, 1 off, 2 on, 1 off. You really just gotta ease into though and make sure to listen to your body. Overtraining is really easy during the early stages of crossfitting.

Hmm, except for being sore, I am not in any sort of pain, so what would I listen to?

 

[SociallyChallenged]

Hmm, except for being sore, I am not in any sort of pain, so what would I listen to?

If you're TOO sore, you need to rest and/or eat more. Take it in stride. If you're almost painfully sore, take the day off.

 

[dmw16]

Do it! Do it! Do it!

I have been working out pretty regularly for the past few years after losing a lot of weight, but only recently started CF and I love it! I've seen a huge improvement in general fitness and also a visible difference in body composition. Give it a try, you'll get hooked.