Hey to all you other ppl who have discovered Crossfit and the amazing benefits of it!

I was just curious...how often do you guys do crossfit in a week?

3-4 times a week

I try to stick to the 3-on, 1-off schedule but sometimes can't help but go on my days off to work on form, etc. I love it, and love it even more now that I'm doing The Zone.

I do just about every other day,with my schedule.Which Crossfit do you go to?

If anyone else wants to read up on crossfit..here is a website you can check out...they are EVERYWHERE! http://www.crossfit.com/ I live up in Canada and we have crossfit here too and i just discovered it last summer...and i love it. their trainers are the ones that got me on the Zone Diet to start! Doing Crossfit and the Zone together...you'd be amazed at what your body can do!!!!!

Crossfit WOD 3 times per week, KettleBell Class or Boot Camp once or twice a week depending on schedules. Rest on Saturday and run 4.5 miles Sunday morning. Crossfit is the best workout ever. 100% Zoner since January 3,2008.

First post for me, I do the crossfit workouts 3 days a week MWF and am seeing great results. I started Crossfit and the Zone diet on 1/1/08, I started at 300lbs and have lost 30 lbs already, and that is with eating 21 blocks a day, I can hardly eat all the food. I look forward to reaching my goal of 240lbs. The first day of class we did 100 wallballs, it took me 13 minutes, did it again last week and dropped my time to 5:15. I'm in better shape after 7 weeks of crossfit then I was when I played college football. I'm 100% sold on both programs.

Great report Bruce. Keep up the good work!

I stick to the 3 on 1 off as much as I can. Crossfit Rocks

Crossfit Rocks! After six months of crossfit I am stronger and have better stamina then I did in High school.
I was however unhappy with my recoverytimes and excess bodyfat. Everyone reccommended The Zone Diet.
I have been on it for less then a week but can already feel a difference.
I try to stick to the 3 on 1 off schedule as schedule permits because the clustered workouts are best done back to back.

Just an update, after almost 6 months of Zone and Crossfit I've hit the 50lb mark for weight lost and my lean body mass has gone up almost 5 lbs, so about 55lbs of fat lost, I am so excited, woot!

Great progress bruce! Congrats!

I do Crossfit 5 days a week (Mon thru Friday), take one rest day on the weekend and then bike the other weekend day. I lost 30 lbs just doing Crossfit alone while still eating McD's double cheeseburgers and fries. I was doing well, but I still had those last 10 lbs or so of post-baby weight clinging to me. After my wonderful Crossfit coach nagged me about Zone for 3 solid months I finally got in the Zone about 3 weeks ago and have lost another 7 lbs. I'm only 4 lbs from my ultimate goal weight and expect to hit that in the next few weeks and am now beginning to understand why the Crossfit folks are always pushing Zone so hard. Zone + Crossfit = awesome results.

Check out http://www.crossfitendurance.com/ for all you cardio people out .

I'm not a crossfitter yet but will be soon.

I've been reading up on it for some time but never started. I recently found a local crossfit facility that I am going to join on Wednesday.

In preperation I have done 3 pretty intense work outs this week.

For Time
100 sit ups, 100 push ups, 100 squats, 100 box jumps, 300 50# rows 27 minutes

20 minute work out complete as many rounds as possible
10 box jumps, 10 medicine ball slams, 10 bicycles, 10 kneeling supermans --- 9 complete rounds

Today I warmed up with 15 pull ups, 1 plank to push up, 13 pu, 3 plk, 11 pu, 5 plk etc etc. 10 minutes
then 21 reps shoulder press 50#, 21 back extensions 7 rounds finished in 20 minutes.

My pull ups were assisted on a Gravitron machine.

Sound like you'll fit right in Matt.

Just to get ready for tomorrow evenings one on one session I did another work out tonight. 1/4 mile runs and 25 situps, 25 push ups 4 rounds. finished in 18 minutes.

I'm still nervous but I am also so ready. Hope I don't get too addicted.

Matt

Matt, are you out there? Just curious on how the cross-fitting is going for you?

Hey atheletes!!

Me and my husband are opening Northern Ireland's first CrossFit gym in a few weeks. Signing the lease today !!!

I follow the mainsite WoDs as well as throwing in some my own training. Usually rest Sat & Sun. When we open though it'll be 6 days a week, spreading the word to the masses.

Been strict zoning for a couple of weeks now and my body is cutting up in to shape. I'm on 12 blocks with extra fat. My bodyweight is 59kg (129lbs) and sometimes I can't believe the amount of food on my plate at dinner time - it's colossal.

Getting some great advice and tips from the guys on this forum :)

My best wishes for your new endeavor Helen!

Have fun with the Zone!

Congrats Helen!!! I have only been doing crossfit for a couple weeks. It is absolutely amazing! I am so hooked on it. They are having a Zone workshop at my local shop. I am helping prepare the material for the workshop.

If I am ever in Northern Ireland I'll look you up.

3,2,1 GO

Matt

I want one in Mexico! :(

Sounds great, Matt!

I wish we had something like that where we live. Please let us know how the Zone workshop goes!

I've officially declared myself a crossfit addict =) I do 3 on 1 off main page workout as close to women's rx as possible. But everyday I also do a small pullup ladder (3-2-2-2-1) adding one rep a week and the 100 day burpee challenge (today is day 18.) I also do light cardio, crossfit movement work (technical stuff like double unders and knees to elbows), and ab work 3-5 days a week. But I'm a college student on summer vacation with too much time, an exercise obsession, and an extreme desire to go to the games next summer =) I train at Harbor City CrossFit in Melbourne FL, its an awesome affiliate, I highly recommend it to anyone!

Awesome job julie, a 100 burpees day your hardcore crossfitter

Wow Julie you are one of the crazies doing that challenge. I saw that the other day. What day are you on now?

On the 100th day you will have done something like 5050 burpees! Amazing!

One of my trainers did 100 burpees for time the other day. Sub 7 minute mark. I haven't tried that many for time yet.

I had a great 24 hour period Monday night to Tuesday night. 7:30 pm Monday I did 100 jumping jacks, 75 air squats, 50 push ups & 25 burpees in 7:47. Monday 5 am I did 20 minutes max rounds of 5 pull ups, 10 push ups 15 squats. Completed 21 rounds. Last night at 7 pm I showed up at the gym and the work out posted was 50 squats, 15 dips & 10 hanging cleans. I did 5 rounds in 14:21. Almost lost it on this one. My legs are mush. Can't believe I did 640 squats in 24 hours.

Maybe next week I will try the 100 burpees for time. I want to set a goal of sub 8 minutes.

Matt

lol, yeah I am. A couple of women at my gym convinced me to do it. Today (8/7) is day 24. Luckily for me, I work at a globo gym, so I do them to kill time. A couple of times I've done them at the affiliate after the posted WOD and its not very fun. I would say for a normal person who doesn't spend all day at the gym, it is not the most practical challenge because I know by the time I get to about 80 I will be breaking them into sets done throughout the day and that isn't doable if you have a more normal job. Oh well, it is good times. My pushups have gotten much stronger already! We did 50 for time back in May when I first started crossfitting. I think my favorite burpee wod so far has been the Row/Burpee ladder (1000m/25B/750m/50B/500m/75B) from may 20. It was intense. Good job with the 21 round Cindy, Matt! That is a crazy amount of squats!

Yeah I was hurting a little bit yesterday. It was my rest day so I am back at it today. I went to my big box gym this morning. I did the official CF warm up then I did a decent from 15 on burpees. It took me 15 minutes to get to the last one. I laid on the floor for a good ten minutes then figured out how many I just did. 120 total! This stuff is insane.

If that isn't crazy enough I will be at my affiliate tonight.

When you get to 100 you should make it for time. You'll probably beat your time in May for 50.

Matt, you will probably have to update your picture pretty soon! Your "pre-zone", then your "zone results and pre-xfit" pic, and then your "zone and xfit results" pic.

CC, Not sure I want to share those. In Jan when I started doing the big box gym I took all my measurements and took pics. 6 months later when I got ready to start Crossfit I took another set. When I compare them I see some difference. I lost 2 inches around my waist and added some definition. I lost around 10 lbs and then put about 3 addition lbm pounds. I was doing 5-6 days a week and getting between 5 & 8 workouts in on the days for 6 months.

My thoughts were to weight 6 months and take another set. The progression seems so much faster doing the Crossfit that I may have to do 60 and 90 day shots.

Took the pics in the exact same location wearing the exact same article of clothing. I don't have 6 pack abs and don't know if I ever will but I know I am close to being in the best shape of my life.

This Crossfit stuff is amazing and it really is for everyone. What ever your fitness level it can be scaled for you.

We have all walks of life going to the affiliate that I use. They even have CF Kids.

Do I sound like a salesman now?

Matt

Matt,

Yes, you do! But, I have to admit, everyone that I have run in to in these forums that has done crossfit has never had anything bad to say about it (as far as I can recall).

Well, either way, those pictures will be really nice to help you to document your journey!

I am currently in my third month ( after agreeing to do two months ) and I now have my wife going. I love the workouts and it's like a family when we go. My wife works out only twice a week and I go three times. We are both about to move it up one more day. Life is good...my only problem is this is my first full week on the zone and still tring to figure it all out. I haven't yet noticied any difference but am looking forward to combining the both. I have lost 10 lbs in three months and looking to lose 10 more. Everyone at our gym ( Off the grid, NJ ) is on the zone, today we did our workout and then had a big zone breakfast buffet with the food that everyone brought.

Been Crossfitting for about 2 weeks now and I have already lost 10 pounds. Started strict Paleo Zone dieting and it is hard. The cravings are coming hard now. I am pretty bullheaded, though and have not cheated yet. But four cups of spinach = 1 block makes it hard to get all the cabs when all you eat is raw veggies. Anyone else this strict?

I'm a very srtict zoner, have been for 13 yrs, and get most all of my carbs from favorable veggies. If you've got cravings, your insulin is most likely not staying in the Zone. You didn't mention when you started the Zone, so keep in mind that it takes a little time for the body to adjust to the change. It sounds like you probably need to adjust something. Without knowing your specifics (LBM, activity level and how much you're eating of which foods), it would be tough to make a suggestion as to what to change.

Dustin,
Are you meeting your nutritional requirements? It could be that you need to recalculate your protein requirements, and then work on it from there. You may not be getting enough carb, either.

Yes, it may be hard to get in all of your blocks with raw veggies. You could also do it with berries, as 1 cup strawberries is a block, and 1/2 cup blueberries is a block. Much more manageable sizes! And, if you get some fruit in there, I bet that the cravings may subside.

It is often assumed that one gets cravings from too many carbs, or too many unfavorable carbs. But, I believe that it is possible that you are pushing your insulin levels too low, and then developing hunger and cravings from that.

I am super addicted to crossfit. I do 3 on 1 off with my girlfriend every morning at 6:00. On rest days we always end up at the gym working on form for our Olympic lifts. We're hooked and can't say enough good about it.

Im in Sicily and dont have a crossfit gym.... Can I just follow the daily workout on the internet? Also whats a hanging clean and an air squat?

Well done all on your workouts, sounds amazing!

Im in Sicily and dont have a crossfit gym.... Can I just follow the daily workout on the internet? Also whats a hanging clean and an air squat?

Well done all on your workouts, sounds amazing!

Hi, my name is Colin, and I'm a Crossfitter..... Oh, isn't this Crossfit Anonymous? ;-) When I can, I do Crossfit 4-5 times a week. At the moment it's 2 though and the in the other times I'm training to try to qualify for the British Masters Olympic Weightlifting championships next year. Something that Crossfit has introduced me too and the Zone has helped me slim down for.

Andrew, there is a Crossfit certified trainer in Sicily, he was at the world's first Crossfit certification outside of America at Crossfit Manchester a few months back, with me as it happens. Jeremy is his name, here's his blog: http://kvalveakajeremy.blogspot.com/

There is more than one crossfit?

There's this to follow on top of CrossFit and the Zone-

http://www.crossfitendurance.com/

Crossfit endurance is geared more towards training for triathlons, 5k's, 10k's, marathons, ultra-marathons, etc...

I love it all!!!

We just opened a Crossfit gym in North Augusta, South Carolina. Anyone close?

Currently I do it three times a week and will be steping it up next month. First day on zone.

Welcome to the Zone, Patrick!

I am not a crossfitter, but I really envy all of you who have access to places that offer it.

you can always start by reading the WODS on the main crossfit site. and if you dont know how to do an exercise there are vedios available for you.

im an active crossfitter i do 3days on(mon-wen), 1day rest, 2days(fri-sat)on and 1day rest. it just work better with my scedule that way. i also ski and ice skate usually on my days off

I've been doing Crossfit since October, it is AWESOME!
There are crossfit affiliate gyms all over the country, actually all over the world!
or if there's not one nearby, you can just do the WOD (workout of the day) from the main website. Lots of affiliates post their WOD also. If you don't know a movement there are lots of videos on the main website to show you (crossfit dot com)<img src='desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'>

I have been doing Crossfit for almost a month and have gotten new converts as well. It is the most amazing hard workout out there and SO MUCH FUN!

I do the CrossFit WOD every day, using the BrandX scaling- usually either Buttercup or Puppy. I usually try to also do another workout daily on my own, either something aerobic like walking/jogging or a dvd, or else stretching like Callanetics, pilates, etc. I try to space at least 3 hours between the CF WOD and my own thing. Some days, I just can't do more than the CF WOD, so if I can only do one workout, I do that one. On a CF rest day, I still try to do my other WO, but keep it really mild, so I can max the rest benefit. CF is addictive. And its a much healthier addiction than, say, hot buttered yeast rolls! I do mine (the WOD) at home, with dumbbells or whatever I can find, and my kids usually do them with me. The website has lots of subs and mods for those who can't afford or don't have access to a fully equipped gym.

While I'm not a crossfitter (maybe I will be someday) I am an active individual who is looking for a diet to help produce a leaner me so I've been looking at The Zone. The only thing is I need to do it Gluten Free, is there anyone out there doing The Zone gluten free? are there any resources on this? I'm new to this website.

Jennifer, it's pretty easy to do the Zone gluten free. Many of the obvious gluten containing foods areavoided in the Zone, and you'd already be aware of the less obvious gluten containing foods (I'm assuming you're already eating gluten free). You'd simply convert to the Zone diet while keeping your gluten restrictions in mind. I do a mostly gluten free version of the Zone and have been for years. I say mostly because I can tolerate some gluten, so I include a small number of products that a totally gluten free person would not, none of them beinh critical to staying the Zone, just preferences of mine. My diet is also dairy free except for a dairy based protein powder and the ocassional use of yogurt. My limited use of dairy and gluten are on the recommendations of my doctors, for specific medical reasons.

Good luck!

Jennifer, it is very easy to go gluten free in the Zone, as long as you follow zone guidelines: veggies and fruit for carbs, lean protein, monounsaturated fat. Grains are usually the source of gluten, and one can easily avoid grain in the Zone.

I would only caution you to stay away from the Zone products, as the bars and cereal all contain gluten (unsure of the shakes, I don't use them).

thanks Sue and Cranberrycat! It seemed to me too that The Zone can be done gluten free. I just wasn't sure about the "unfavorable carbs" how often one should eat them, if at all. Sounds to me like you can avoid them and still get the nutrition and energy you need to stay active. thanks again!

You're welcome jennifer. There's no need to ever eat unfavorble carb, You'll have the best Zone results without them.

You're welcome! Yes, if you totally eat favorable, then you will not be eating any gluten (as long as you also stay away from the zone products).

There can be a little bit of debate over steel cut oats, as far as whether oats have gluten or not. It is not a wheat product, but it is assumed that oats could contain wheat gluten if processed in the same plant. So, it depends on your ability to tolerate gluten in your diet.

A tip, eating entirely Zone favorable while excluding Zone Products does not guarantee you'll be eating gluten free because gluten is hidden in many foods where you wouldn't expect it to be like medications, flavorings, soups, deli-meats, pountry, and soy sauce, to name a few. It's also found in other products that might touch your mouth and be ingested, such as lipstick and toothpaste. Here's a helpful article: http://www.mayoclinic.com/health/gl...et/DG00063

Thanks for the article Sue! the link didn't work when I pasted it, but I believe I found the article.

gluten free zoner, here, also recently have become grainfree!!!! Lovin it!

You're welcome Jennifer!

The article address, huh... works for me when I copy and paste it (just in case any other readers here would like to look at it).

Zoners, just wanted to jump back in here. Thanks to Sue for pointing out other sources of gluten. That is very helpful to all who need to choose a gluten-free life.

I think that it needs to be stressed that following the Zone Diet in the way in which it was originally intended (fruits and veggies, lean protein, monounsaturated fat) will result in a gluten free diet; provided one also is aware of the other products that may contain gluten, which includes those things that Sue mentioned, and many of the Zone products.

Hey there, I'm a CrossFitter too! I go 3-4 times a week, plus I mountain bike 1-2 days a week - which will turn into 1-2 days of backcountry skiing soon (we have had a our first snow already!) I work and go to school part-time so I have very LITTLE spare time.

I consider myself a fit person already. However, 3 weeks into CF I noticed my pants were starting to fit better. Now 8 weeks into CF I am already down a pants size and they are getting baggy! I added the Zone the last month maybe, but I'm not super strict. One meal is usually a little off. My goal is strength and endurance, not weight loss. I can't wait to see what the 3rd month has in store for me, they say that's a big milestone as is 6 months.

Bruce what a difference in your photos!

I started CrossFit this summer. I am a D-3 track and field athlete and used CrossFit for my summer training. It was great to see that I was able to maintain a majority of the muscle I had built up during "in-season" lifting over the summer. I would do almost all my workouts at my home using the crossfit main-site as my workout source! I love it and will for sure continue with CF once my track career is over!

bewteen 5 and 6 times a week. My schedule alternates between the 3 days on 1 day off and the 5days on 2 days off. If i start with the 3 days on 1 day off but feel okay on the fourth day i just go, but i find it's usually not the case, especially not when the skin on your hands is torn!

4 days a week. I go monday thru friday, and will usually take one of those days off depending on my schedule.

Let me just start by saying I LOVE CROSSFIT. i work and worked out in a regular gym for 2 years before I started Crossfit a year ago. I had every personal trainer as a friend and trained with them 5-6 days. After 3 months of Crossfiting 4-5 day a week, I was 100% different body type, and could do thing I never would imagine (muscle ups) My first WOD was FRAN (my love lol) I did it in 12:37. 3 months later I was down to 6 and change, now I’m doing her in about 4 min.

I just started reading about the zone but I WOD 3-4 days a week depending on my classes and internship. As of now I’m a CROSSFIT coach at my facility and LOVE every minute of it. Noting beats the competitiveness and the unity of the family of XF.

Let me just start by saying I LOVE CROSSFIT. i work and worked out in a regular gym for 2 years before I started Crossfit a year ago. I had every personal trainer as a friend and trained with them 5-6 days. After 3 months of Crossfiting 4-5 day a week, I was 100% different body type, and could do thing I never would imagine (muscle ups) My first WOD was FRAN (my love lol) I did it in 12:37. 3 months later I was down to 6 and change, now I’m doing her in about 4 min.

I just started reading about the zone but I WOD 3-4 days a week depending on my classes and internship. As of now I’m a CROSSFIT coach at my facility and LOVE every minute of it. Noting beats the competitiveness and the unity of the family of XF.

sorry to ask but what is crossfitting exactly?
It seems it doesn't exist in Italy as I have never found a place to practise it. Is it something I can learn and do onmy own?

Hi Enza
Go to www.crossfit.com. There you will learn everything you need to about CrossFit. Yes, you can do it by yourself as the daily exercises are freely posted at this site every day. There is a CrossFit gym in Italy which offer Crossfit, CrossFit Milano, so I would assume there are others which are not affiliated and offer CrossFit.
You can also go to http://www.crossfitbrandx.com/index.php/forums which scales the workouts to differing levels of fitness and offers a ton of help for those who are learning.

And if you have any further questions don't doubt in asking them!

Diego

Hi Diego,
would you be so kind to tell me what I have to open in crossfit.com to see the workout? Is that I am not good at surfing in sites....
Thanks

Hi Enza:
Easy. The first thing you see is the Workout of the Day (WOD for short). For example today's is called Angie, and is composed of 100 Pull ups, Push ups, Sit ups and Squats. They post the new WOD everyday. Scroll down and you will see yesterday's, and the one before, etc. On the left are a series of links, one of them is Exercises & Demos. If you do not know how to do an exercise you will almost certainly find it there. The FAQ is also a good place to go as it will surely answer a lot of questions. The crossfit.com forums (http://www.board.crossfit.com/) will offer you even more help and advice on how to do the WODs. For scaling to your level of fitness BrandX (http://www.crossfitbrandx.com/index.php/forums) will provide additional help so you don't get lost. BrandX is the site I most visit and it should be yours also if you are starting from scratch.

Hope this helps you out. If not just give me another holler!

Diego

Hi,
well I saw yesterday's workout and I got it. For today, can you help? What are the three rounds 21-15 9 reps for time of? Thank you
As I am a thriatlete (well, I try to be) can I add cross fit to my daily workout? For example today I am going to run 'cause I am trainin for a competition next month. And, is there a warm up to do before crossfitting?
Thank you very much

21-15-9 means first you do 21 reps of thrusters, then move to 21 reps of pull ups, then return to thrusters (15 reps) then 15 reps of pull ups, and last but not least 9 reps of thrusters followed by 9 reps of pull ups. This is a tough WOD. You really should scale it because if you're not used to the intensity of CrossFit then it will be very tough, especially if you haven't done thrusters before. Your best move will be to go to the two forums I included in my previous post because you will get a ton more of advice there than I could ever hope to give you by myself. BTW, Fran should be done in approximately 5 minutes, so there is no resting at all from start to finish.
Regarding doing CF together with another activity, absolutely! It can be done as a standalone fitness program or to become stronger in your specific sport. And yes, there is a CF warm up. You can find it in the crossfit.com FAQ or you can make up your own. Mine is a hybrid between the "official" CF warm up and a joints warm up taken from a very well known CrossFitter.

Good luck!

Diego

Cranberrycat,
I've done Crossfit and I liked it, but I am not a fanatic about it. I am a fanatic about functional strength and conditioning. Basically, it's training on movements we perform in daily life, which is not what we get from a Nautilus machine. These movements are performed back to back in a circuit as fast as you can. With a few simple pieces of equipment you can do something like Crossfit at home. What you'll miss out on are the olympic lifts, which are integral to functional strength training. Thing is it's better to work with what you have than not at all. Now, watch for the flames! Some people will tell you that there is only Crossfit, and that everything else is crap. Not true. I train at an FS facility, and the programming is not too different, but there is more emphasis on multi-planar movement. I still walk/stumble out of there spent and drenched. I'm not saying that CF is bad, or that it doesn't work. I'm just saying that it's not the only thing.

OK, have at me.

FLAME FLAME FLAME!!! Just kidding
Daniel, I'm sure everyone who does crossfit at some moment in their lives tried the typical gym routine which got them nowhere, like me. There are many people who do CF who consider it is the be all end all of fitness programs, and maybe for them it is, but I agree that it is not the only thing. It is a great program, one that I live by right now, but the principles are easily transported to other disciplines and sports. Intensity. Progression. Diversity. Etc. I did Starting Strength before doing CF, against the advice of many trainers (why do something else to be better at CF?) and maybe they were right, but for me I found that it was good that I did it because it taught me a lot of things about lifting heavy weights. CF is also about functional movements. Granted, there are a lot that might not seem so but I'm sure you very well know they have to do with progressions for the Oly lifts or strengthening stabilizers.
On the CF forums you'll see a generalized voice claiming CF is the ultimate fitness program and everybody that trains outside of it is an idiot or a wimp, but that is just something that is endemic to all "movements" such as the different fitness programs and impossible to remove. It's better to only listen to the people who are open to other things than the ones who clamp their hands over their ears, close their eyes, and shake their heads while babbling loudly. The open people are not the fanatics, and these are the people who, IMO, really make a program worthy or not.

Diego

Hi,
the last one was my first week as a Crossfitter. I love it. Thanks for helping me at the beginning as I thought it was something different I couldn't get near to. As toaday is a rest day, it means I have to rest totally or i can train as I usually do for triathlon?

Hi Enza! Glad you like CF. Many people get hooked to the intensity and being wasted at the end of the WOD, or just the different types of exercises that are used. I love both, and learning new movements, like the Kipping pull up, olympic lifts, turkish get up, and more. Welcome aboard
Regarding resting, it all depends on you. If your body tells you you can do more do it. If not then rest. You get stronger during your rest days, not during the exercise sessions. Just remember to eat well to cover for your body's requirements. Don't overtrain, or else you'll be taking a few steps backwards, and we don't want that, do we?!

Diego

After a week I'm already a crossfit addicted. I started with the Puppies level, as I saw the exercises scaled in te site, but today I did the normal exercises scaling the weight to my possibilities. You can't imagine how hard sometimes is as I do not know the names of most of the exercises as in Italian they are called differently.
I agree with you, the funniest part is varying exercises and getting to know your own strenght.
I'm a bit surprised because in my gym, which is big and famous, nobody knows what cross fit is. Pity!
As I told you I train quite every day for some triathlon competition. I actually train because I like it, because I need it... Triathlon is just an excuse. So I usually skipped the CF Warm Up, but I don't know if I did well. I mean, I did the exercises after my training.
Thanks for being my first "CF Trainer"...
Ciao

Well, a warm up is just a warm up. Whatever works for you is fine, as long as you get your joints and muscles ready for activity. What we're looking for is to avoid injury and get the blood flowing. That is all.
Thank you for considering me your "First Trainer"! I just try to help, I know I had a thousand questions at first and if it hadn't been for the help of a few I'd still be lost, hehe.
I live in Spain and in my small town nobody has heard of CrossFit either, not even the trainers. So I get the weirdest looks. I love it though!
BTW, I have 100% Italian blood, from Genova and Sicily. Thing is I've never been to Italy. Hopefully soon I'll be able to go.

Keep up the good work!

Diego

Diego, you are welcome in Italy whenever you like. I live in the north but i am 100% sicilian and I speak Spanish as I am graduated in languages.
I loved the walking lunge of yesterday while I tink I will not be able to do the GHD sit ups today as i do not have the bench i saw in the video...

Thank you for your offer
GHD sit ups can be dangerous. If you have a back extension machine you can use that, but with a lot of caution. Do not do the whole movement, like trying to reach the floor. There are a few exercises in CF that can cause Rhabdo, a very severe injury which can be fatal. It normally happens with Eccentric type movements, like jumping pull ups and GHD. The muscle is stretching during what would normally be the concentric movement of the exercise and can tear, releasing products of damaged muscle cells into the blood stream. As I said, you can do it, but limiting the Range of Motion A LOT! It took me like 4 or 5 times before I was confident to take the movement to 70% of its ROM, and most of that was reaching the toes with my hands. The bending the back part I would take it in stages, as it stretches your abs.
Regarding Back Extensions, please note these are not Hip Extensions. With Hip Extensions you adjust the cushion you rest on just below your pelvis, and you bend at the hip, while with Back extensions you place the cushion round about your belly button, and just move the upper back, keeping the hip static. I hope it is clear. I would recommend taking a look at the video in the crossfit.com exercise section. It is much clearer to see it done than with my poor explanations
I will hopefully be returning to training tomorrow after almost 2 weeks of being off because of a cold. Should be fun

Diego

Hi I'm a high school swimmer and runner. I just started the zone after being reccomended to it by my swim teams Crossfit coach. I love when we do crossfit and I cant wait to start noticing the difference because of the zone diet in how I feel and compete.

I Crossfit now about 2x/weekly max. However I started doing it about 2 1/2 years ago. I have changed up over the last few months to better achieve my goals. Now it is CF 1-2x/weekly, powelifting 3x/weekly and bjj 1-2 times weekly. Cardio 6 time a week. Crossfit is great but for retention and increases in LBM and strength, there are better ways. Just remember, fat loss is mainly nutrition. CF is great, but so are other programs; it not the 'fits any goal' program by any means. Just depends on what you want to achieve.

Hi,
yes, it's all about what you want to achieve. I am doing CF, but I am also training for what I like.
Yesterday I run a classic 10 km in my town I 've run for 4 years. My time of last year was 57 minutes while yesterday it was 52. I am really satisfied for this time. Last year I did not know what the Zone was

I'm also a newbiew, I just did the weigh in and bod pod, start working out tomorrow

Congrats on your time enza!

Hi Sue, how are you?
You look gorgeous in the picture.
Thank you, in fact I am quite proud of my time, but you know that I am never satisfied. Than I am focusin g the problem I am facing lately and now I know what is going not perfectly well. The point is that I am hungrier, or better said i am hungry. I wasn't before. I am not recalculating my blocks which are always 11 when I do not work out and 12 when I do. Is it possible they are not enough? Maybe I work out a lot and I did not calculate it properly when I did for my overall blocks as I exercise for 1 hour and a half as average a day. Is being hungry something not in the Zone philosophy?

I'm very well, thanks, and you?

My picture, thanks! :-) It was taken 2 years ago in November, and I actually weigh a little less now.

No, you shouldn't be hungry in the Zone. If your exercise activity includes heavy weight lifting daily, use "Very Active" in the calculator. If it's mostly aerobic exercise with some strength training a few times a week, Active will probably do. You are supposed to eat the same number of blocks daily, whether or not you exercise that day. You body rebuilds muscle the day after strength training (even if it's a day of rest with no exercise), and it must have the appropriate amount of protein to do that.

Once you're eating the same number of blocks daily (and it sounds like that should be 12 from your info posted so far), then if your still hunger at 4 hours after a meal judge whether it's focused or unfocused hunger, and adjust according to the Zone recommendations. Sometimes hunger in the Zone is from not eating enough, but more often it's caused by an inappropriate P/C balance for your needs.

ive been doin crossfit for a few months now and i love it, its more challenging and intense! so far so good results

I've been doing CrossFit (Auckland, New Zealand) for 18 months now. I love it! I just go twice a week, and do a workout at home once or twice more a week. Usually something short like a 3 k run, practice double - unders or do a 100 each of squats, situps and pushups or something similar.

I also work as a nutrition coach at CrossFit Auckland

CrossFit, and Paleo- Zone is a fantastic combination.

Newbie to both the Zone and to Crossfit. Loving both...both are kicking my butt. I have to scale back my workouts from the posted minimums sometimes, but I'm working on it. More often than not I have to make adjustments for what gear I don't have. But I agree I'm excited about this exercise and diet combination. I appreciate having the testimonies and advice of all of you.