re: .

There are some good guys that program out there for cf though. Rudy over at outlaw has a bad arse program and there are a few others but they are few and far between.

Btw anyone looking to improve in CrossFit here is a pro tip......get strong as frick while keeping conditioning to 2 15 min sessions a week and do skill practice.

If you wanna just get in shape using cf principles

3-4 days a week

Spend 15-20 min doing 2 strength lifts.
Spend 5-8 min working one Olympic lift
Spend 10-12 min doing a circuit or non retarded wod
Spend 15-20 min working bodyweight specific or gymnastic drills.

Eat keto and join the Ketogains forum on Facebook

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There are some good guys that program out there for cf though. Rudy over at outlaw has a bad arse program and there are a few others but they are few and far between.

Btw anyone looking to improve in CrossFit here is a pro tip......get strong as frick while keeping conditioning to 2 15 min sessions a week and do skill practice.

If you wanna just get in shape using cf principles

3-4 days a week

Spend 15-20 min doing 2 strength lifts.
Spend 5-8 min working one Olympic lift
Spend 10-12 min doing a circuit or non retarded wod
Spend 15-20 min working bodyweight specific or gymnastic drills.

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The problem with your post is 75% of the people have no idea what you mean or if they can educate themselves to understand what your saying then they have no clue how to do the movements much less how to do it correctly. So they need someone to train/coach them. So do they goto a personal trainer who may or may not know how to coach Oly Lifts? Go to an Oly Coach who probably doesn't know too much about endurance principals. Almost forgot about the gymnastics movements or nutrition which is the most important part. For the avg person it's overwhelming.

But I do hear what you are saying and don't necessarily disagree with everything you said.

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 but it’s terrible for sports perfomance so don’t try to pass it off as such

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There you go jumping to conclusions and making assumptions. I never said we put high school athletes in CrossFit as their sports performance. We were actually a sports performance gym before we brought in C.F. I said we have such a good program we oversee the off season sports performance programs. This was to make a point not all boxes are equal. Our box owner played division 1 ball in the old Southwest Conference so not only has seen high level sports performance he has coached/trained it for 20 years. But I can tell you are set in your ideas and I am not changing that. Good luck

Dude, you just told some guy that’s never lifted to jump into CrossFit.

That’s all I need to know about you.

Can’t wait to see him AMRAP a hang clean.

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said HI IT training for cardio and gave examples

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Add 4 to 6 days of some exercise...preferably high intensity training like crossfit.

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That's exactly what you said. No where did you "give a few examples." you gave one recommendation, crossfit.

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HIIT training. I prefer Crossfit because I know it works if you are at a good box. But other HIIT training (bootcamp, Beach Body, P90X, etc.) can do the trick if your eating is in check

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This was my post, but nice try

See George, you are a hater with an Agenda. You come in and take one piece of a post and try to twist it and spin it. I could've done the same with your "recommendation"

"Lift heavy
Sprinting
Fasted cardio
Diet"

If I used your tactics I would rip your arse for telling someone who doesn't know anything about lifting (your words) to lift heavy, this can lead to ALL kinds of issues from torn ligaments to back issues. Or what about sprinting, more potential issues when someone is not warmed up properly or stretched out properly George. So many stories I could tell about pulled hamstrings, ruptured discs, etc. from what you recommended but I am not here to hate on your thoughts or "recommendation", you have a right to express them without some jackass trying to uncover every potential issue. I was just offering SOME options and stated the one I preferred.

I thought about ignoring you to be honest but you are just a message board bully and I really hate f'ing bullies so you can kiss my arse! Keep on altering facts and spinning your message. People that can think for themselves see what you are.

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I thought about ignoring you to be honest

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You should have because you're reaching hard and making yourself look like a butt hurt idiot.