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.