Slashdot Mirror

Crossfit
and
Ultimate (or for Canadians)

You won't feel like you are going to a gym, but you *will* get a work-out.

Find a crossfit gym:
http://www.crossfit.com/

Learn how to move properly:
http://www.mobilitywod.com/

swim/bike/run:
http://www.crossfitendurance.com/

change your diet:
http://whole9life.com/start/

measure your fitness by competing against the entire world:
http://games.crossfit.com/

This is my 3rd year crossfitting. I'm 50. My resting heart rate is 46bpm. I'm down to 8% body fat from 26%. After physicals/blood work my insurance premiums were reduced by 1/3. I recently won the St. Louis Indoor Rowing Championships. I can ride a bicycle 100 miles in 5 hours. I can run 5 miles in 40 minutes. I can lift a shit-load of weight with form, power, and speed. Yeah, Crossfit is the real deal.

Find a crossfit gym:
http://www.crossfit.com/

Learn how to move properly:
http://www.mobilitywod.com/

swim/bike/run:
http://www.crossfitendurance.com/

change your diet:
http://whole9life.com/start/

measure your fitness by competing against the entire world:
http://games.crossfit.com/

This is my 3rd year crossfitting. I'm 50. My resting heart rate is 46bpm. I'm down to 8% body fat from 26%. After physicals/blood work my insurance premiums were reduced by 1/3. I recently won the St. Louis Indoor Rowing Championships. I can ride a bicycle 100 miles in 5 hours. I can run 5 miles in 40 minutes. I can lift a shit-load of weight with form, power, and speed. Yeah, Crossfit is the real deal.

A quick search on the picture with Tineye.com returns the name Nicole Carroll, who posts about nutrition and dieting on crossfit.com:
http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl

The original thumbnail is here:
http://journal.crossfit.com/images/thumbnails/nicole.baeef534.png

A quick search on the picture with Tineye.com returns the name Nicole Carroll, who posts about nutrition and dieting on crossfit.com:
http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl

The original thumbnail is here:
http://journal.crossfit.com/images/thumbnails/nicole.baeef534.png

Photo apparently stolen from here:

http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl

What everyone needs to do is go to the CrossFit main site: http://www.crossfit.com/ and look through their research on exercise AND diet. I totally recommend the lifestyle they preach. I've been doing the workouts for about 4 years, but didn't change my diet until last spring. Doing both CrossFit + Strict Paleo, I'm down 25 lbs in 6 months: 6', 175 lbs. Some Benchmarks:

100 Pullups - 5 minutes
1 Mile run - 6:15
I can lift 200 lbs over my head

I could go on but people already view CrossFit cultish, so I'll quit before you think I'm TOO crazy.

This: http://www.zonediet.com/

Plus this: http://www.crossfit.com/

Equal this: http://www.crossfit.com/mt-archive2/Jeremy-Wann.html

In one year. Guaranteed. No bullshit.

This: http://www.zonediet.com/

Plus this: http://www.crossfit.com/

Equal this: http://www.crossfit.com/mt-archive2/Jeremy-Wann.html

In one year. Guaranteed. No bullshit.

Sure they lost about 2kgs but they might have also have built up 1kg of muscle which would make them feel a little bit stronger etc. I can fit into size 32 Jeans, yet i weight 85kgs. Mainly because i do lots of weights and short distance sprints. I am basically wearing the same size cloths as a guy who weights about 70kgs. The difference would be muscle. I enjoy knowing that i can do anything i want and i wont be held back physically and mental relaxation it provides doing intense training. I am really glad i found crossfit http://www.crossfit.com/

Do you want to get in shape or just work off a pound or two?

Unless it keeps you motivated or if you really want to geek your workouts, you don't need heart rate monitors, GPS, or the like. Believe me, I've tried it all. You gain nothing.

I crossfit http://www.crossfit.com/. Its pretty simple. If you puke, your heart rate is too high. After a year of it I'm in the best shape of my life.

Cycling is my primary sport. I use a CatEye V2 for cadence. That's all I need. Because of crossfit, I can ride faster and farther than I ever imagined possible.

In the end, I use iPhone apps "As Rx'd" to keep up with crossfit WOD's, and "Zone Buddy" to manage what I eat, but a paper journal works just as well. No graphs, no trends, no geeking. Just health.

Good luck!

Find a Crossfit affiliate gym somewhere near your office and go there over whatever lunch break you get 3 days a week. Classes are an hour (20 W/U, 20 WOD, 20 W/D) and you'll end up in the best shape of your life.

http://www.crossfit.com/cf-affiliates/

Plus it's kinda like "Open Source" exercise... they publish workouts for free, but you pay for support (a gym to do it at if you so wish... and in this case, you do)

Seconded, although the full Crossfit regimen does require a certain amount of equipment and preferably coaching. Most regular gyms won't have climbing ropes and gymnastics rings, and are in general not very optimal for the workouts - all those machines and the people using them get in the way... Perhaps there's a Crossfit affiliate near you, but I get the impression you might prefer not using time to travel there and back. On the Crossfit message boards, or perhaps in the Journal, you should be able to find comprehensive instructions on building a good garage gym, if you're willing to put up the cash and time constructing it. A lot of the exercises, especially where weightlifting is concerned, would be better learned with coaching. Some of them are quite challenging technically. If you don't have time to go to a gym and can't or don't want to get your own equipment, here's a list of bodyweight-only workouts on the Crossfit messageboard. You will not get the full benefit of the method, but they'll still kick your ass into shape:
http://www.board.crossfit.com/showthread.php?t=38312

I recommend you visit the site, read the FAQs and the message boards, learn what it's about and why the exercises are done the way they are, especially if you need to do your own programming, as I think you will if you do the bodyweight exercises only. I've been training this way for 9 months or so now, and the results are pretty phenomenal. I was your run-of-the-mill gym rat before, doing bicep curls and other stupid things, in fair shape compared to the general population, but getting nothing like the performance I see now. I've improved in every aspect since I've started training this way - I'm faster, stronger, have better stamina, am more agile, more coordinated etc. etc. The only thing to keep in mind is it's a brutal method. The workouts are supposed to feel bad. If you're not pushing your limits when you do these, you're cutting yourself short.

Somebody already mentioned CrossFit, which I've been considering doing. But then I also came across this very interesting article about a new study about exercise. Bottom line, it's possible that you really need very little time exercising every day. It's the *intensity* of the workout that matters, not the amount of time.

This fit very well with the Crossfit philosophy, which is a single exercise per day, but very intense.

http://www.crossfit.com/ - works very well and can be done almost anywhere with little or no equipment.

I have no idea what links (haven't RTFA) the article in question mentions but here are some:

POSE a beginners Guide:
http://www.posetech.com/library/pp-SIB-0001.html

POSE intro:
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov

Running shoe tech.
http://media.crossfit.com/cf-video/CrossFitAgainFaster_BMac_ShoeTechnology.mov

Skills and drills
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

Jump Rope Exercises with Debbie Savage - Pose Jump Rope Drills
http://www.youtube.com/watch?v=jHZZEdSdnOQ

Running on ice
http://www.youtube.com/watch?v=sFhoDQbWlk4

Swedish link:
http://www.funbeat.se/life/blog/show.aspx?BlogPostingID=9145

POSE on Crossfit HQ
http://www.crossfit.com/cf-info/excercise.html#Run

Links taken from a swedish training forum:
http://www.optimalbody.se/forum/showthread.php?t=3242
But he's talked about running in other threads to, can't find them though.

I have no idea what links (haven't RTFA) the article in question mentions but here are some:

POSE a beginners Guide:
http://www.posetech.com/library/pp-SIB-0001.html

POSE intro:
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov

Running shoe tech.
http://media.crossfit.com/cf-video/CrossFitAgainFaster_BMac_ShoeTechnology.mov

Skills and drills
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

Jump Rope Exercises with Debbie Savage - Pose Jump Rope Drills
http://www.youtube.com/watch?v=jHZZEdSdnOQ

Running on ice
http://www.youtube.com/watch?v=sFhoDQbWlk4

Swedish link:
http://www.funbeat.se/life/blog/show.aspx?BlogPostingID=9145

POSE on Crossfit HQ
http://www.crossfit.com/cf-info/excercise.html#Run

Links taken from a swedish training forum:
http://www.optimalbody.se/forum/showthread.php?t=3242
But he's talked about running in other threads to, can't find them though.

I have no idea what links (haven't RTFA) the article in question mentions but here are some:

POSE a beginners Guide:
http://www.posetech.com/library/pp-SIB-0001.html

POSE intro:
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov

Running shoe tech.
http://media.crossfit.com/cf-video/CrossFitAgainFaster_BMac_ShoeTechnology.mov

Skills and drills
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

Jump Rope Exercises with Debbie Savage - Pose Jump Rope Drills
http://www.youtube.com/watch?v=jHZZEdSdnOQ

Running on ice
http://www.youtube.com/watch?v=sFhoDQbWlk4

Swedish link:
http://www.funbeat.se/life/blog/show.aspx?BlogPostingID=9145

POSE on Crossfit HQ
http://www.crossfit.com/cf-info/excercise.html#Run

Links taken from a swedish training forum:
http://www.optimalbody.se/forum/showthread.php?t=3242
But he's talked about running in other threads to, can't find them though.

I have no idea what links (haven't RTFA) the article in question mentions but here are some:

POSE a beginners Guide:
http://www.posetech.com/library/pp-SIB-0001.html

POSE intro:
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov

Running shoe tech.
http://media.crossfit.com/cf-video/CrossFitAgainFaster_BMac_ShoeTechnology.mov

Skills and drills
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

Jump Rope Exercises with Debbie Savage - Pose Jump Rope Drills
http://www.youtube.com/watch?v=jHZZEdSdnOQ

Running on ice
http://www.youtube.com/watch?v=sFhoDQbWlk4

Swedish link:
http://www.funbeat.se/life/blog/show.aspx?BlogPostingID=9145

POSE on Crossfit HQ
http://www.crossfit.com/cf-info/excercise.html#Run

Links taken from a swedish training forum:
http://www.optimalbody.se/forum/showthread.php?t=3242
But he's talked about running in other threads to, can't find them though.

If you just want to lose weight, all you need to do is change your diet. I'm a zone diet fan, but there are lots of other ways to go. Just keep your carb/protein/fat ratio to around 40/30/30 and cut out refined carbs, replacing them with fruits and vegetables. If you want to get more fit (stronger, faster, more agile, etc.), you can't beat CrossFit. It's highly effective, and you can do it at home. http://www.crossfit.com/ - go, read, watch the videos, and get some.

Try Crossfit. Or do a lot of burpees!

You could also try doing 5 press-ups, 10 sit-ups, 15 squats continuously for 15-20 minutes. Ideally you can do at least one cycle per minute.

http://crossfit.com/ is a fitness "blog" that posts a new workout every day, which, with the right equipment (some can be gleaned from household items, some can't) can be done in the privacy of your own home. They also have videos of how to do all the movements. OR, if you want some *serious* motivation, find a Crossfit gym near you (they are all over the country... just search Google for "Crossfit Affiliate ." You have NO IDEA what you're capable of, physically, until you've done Crossfit regularly for a few months. Check it out, seriously.

Try Crossfit. It's an open-source style method of fitness where the workout of the day is posted every day, using (mostly) simple equipment, is easily scaled to your needs, and is meant to work your whole body instead of focusing on just cardio or just weights.

My experience (which admittedly may vary) is that you can do these exercises at home, or go to a gym/dojo that offers Crossfit and get a very affordable trainer in a very easygoing atmosphere. Usually there are lots of other beginners so there's very little macho BS and everyone is helpful.

I've been doing a program called Crossfit that has really kicked my ass into shape. The bad news is that it requires either going to the gym or buying/building a modest home gym with some basic equipment, and it's also not for the faint of heart (although anyone can do it). The good news is that it's quick (about 30 minutes a day), effective, and fun.

Crossfit is an exercise program developed by the same trainers that worked with the cast of 300. It focuses on functional movements and intense weightlifting/cardio combination workouts. It keeps things interesting by prescribing a new workout each day. Before this starts sounding too much like something I'm being payed to say, I think I should mention that it's completely free. Check out their website http://www.crossfit.com/. Make sure you look for the scaled workouts on their forums though, the ones they post on the main site are for superhuman monster athletes.

One Word:
CrossFit.

Seriously.
The best thing you could ever do for fitness. Try reading their What is Fitness? article to see CrossFit's foudation and philosophy.

3.2.1. GO!!

One Word:
CrossFit.

Seriously.
The best thing you could ever do for fitness. Try reading their What is Fitness? article to see CrossFit's foudation and philosophy.

3.2.1. GO!!

I crossfit 3 days a week through our local Austin Gym in the morning before work. Of course when I'm on call I have to turn the mobile up to max to hear it during the workout and sometimes I get pretty sleepy later in the day depending on how hard I workout, but over all crossfit has really helped me balance the relatively sedentary lifestyle computer work brings.

if you want to lose excess body fat, diet is close to 80% of the solution. six pack abs are made primarily in the kitchen...

http://www.rippedabs.org/zone-diet-plan.html

http://www.crossfit.com/journal/2007/02/getting_off_the_crack_by_nicol.html

for more zone information, visit the source: http://drsears.com/

there are people in my gym who've worked out for years on end and don't have the slim waist and abs that i have after zoning and exercising for just 5 months. i lost 23 lbs, gained 4 lbs of muscle, lost 4" off my pant size and i'm ~160 lbs at over 5'10" tall. I could have a decent 6 pack within 2 months, but I'm eating a bit more because adding muscle is more important to me than ripping the abs. ripping the abs is easy compared to adding muscle.