Crossfit Programming

I use to do that before when they posted all their workouts on IG. I didn't realize they still posted the workouts for free. Thank You!!

I'm still ignorant on Crossfit. Are you part of a crossfit gym? If so, why are you paying so much if you are going to be doing your own programming? Why not do a true weightlifting program and do your WOD's or whatever Metcon ? Why not do other programs GPP?

Yea I am apart of a gym. I will still be doing their standard programming but I want additional programming to improve barbell movements and gymnastics movements but mainly barbell movements. I’ve looked into doing Olympic lifting programs but the volume was too much for me to do in addition to the Metcons. I don’t know what GPP is. I was never into working out until I started doing CrossFit four years ago.

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id just get with your coach at the gym (preferable one who is oly certified) and tell him what you need. he should be able work something that aligns with your normal programming. he should be more than willing to help you out.

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That would be great but it wouldn't happen. Where I workout is a large building with good equipment and a good community. The daily WOD is good but anything more is catered to certain people.

He does program extra stuff but it is geared towards the guys he wants to invest into. My wife really likes going there because all of her friends workout there.

I'm working towards having everything I need to workout at home. I already have a rig, barbell, weights, HSPU wall, and wall balls. I just need a place to do MU and dumbbells and kettle-bells then I can do everything from home.

I did the CrossFit thing for about 5 years. Even coached for a couple gyms. I am a level 1 certified coach so I guess you can say I’m kind of a big deal. It started as an easy way of transitioning out of the military and being part of a community, or several.

I got my first experience in the ‘real’ world of CrossFit when I started hanging out with a friend (one of last year’s games athletes) and her husband. At that point, I had done a few local competitions and done well. I had done well in the open and was pretty serious about it. Not gonna drop any names but she let me know that there’s a ton of PED use in CrossFit. I had always suspected it though. This just confirmed it.

I simply couldn’t continue going to a CF gym and listening to owners, games athletes, etc talk about what a family environment it is and talk about doing shite “the right way” while knowing there’s a ton of soccer moms out there busting their arse to drop a few pounds and they’re believing every lie coming out of Games athletes’ mouths. It’s all hypocritical bullshite. If you enjoy it, more power to you but you should consider just buying shite from Rogue and doing your own programming.

Maybe I’m just passing my own cynicism from it on. There are some good boxes out there that I’m sure do things the right way

I love the community aspect of it and really like the short heavy metcons. But the way most gyms program the strength portion and the skill portion sucks. And I can't stand the dumbass met cons that last like 30 mins, dumbest shite ever and are there just to make you sweat and feel like you worked out. I wish I could go to a gym like outlaw or some other gym where proper programming is being implemented with the metcons.

Any of the one from the old CrossFit football, any of the ones from greyskull, ones like Fran. They don't all have to be heavy, but if not then should be extremely intense or interval based. LINK the link is a good example of them.

My believe is for the normal trainee the workout should consist of something like

Strength work involving a powerlift and maybe an Olympic lift

Short metcons preferabbly something strong man based

Maybe a few sprints or burpees and then the rest should be skill or weakness work.

I say this because of two things, heavy lifting when combined with an intense session makes the biggest difference in body comp outside of diet. Skill work involving gymnastics or jump rope usually, but not always, makes the biggest difference in athletisism when combined with strength training. Those are the things that tend to make the biggest difference for a normal guy or girl looking to lose fat.

The greyskull gladiator program is what I would consider a great 12 week meso cycle for a normal trainee.