Crossfit is a good way to spice up your workout, but I really don't recommend it if you don't already know how to perform the exercises (the instruction on site isn't that great), or if you have any bone/joint problems. Crossfit often neglects core and balance exercises, I've noticed. HIIT will chew up your knees and ankles. Otherwise go for it.
It is supposed to be tailored so that anyone can do it. There are certain things some can't no matter what, I've also noticed. It is scalable, but only to a certain degree. Fine for some, not for all.
If HIIT is done correctly, then 12 minutes is enough but you keep adding a cycle weekly until you reach like 15 minutes. The key is doing it correctly.
Ah okay, well, I'll try that...my last sprints would be barely sprinting. Lol...running outside is MUCH harder than a treadmill!
I have horrible knees from various over exertion exercises and drills during High School basketball days, so I'm limited on the treadmill. (I also did this program I purchased out of the back of Slam magazine called "AirAlert" which was nothin but hardcore drills that absolutely destroyed my knees....I did increase my vertical to the point where I was grabbing rim and slappin backboard though) Anyways, I've been using a stationary bike to do my HIIT on, because it's less intense on my knees. Like the others mentioned, my sets go like this: (Total 12 min) :00-:30 - Warm Up :31-1:00 - High Intensity (Set 1) 1:01-1:30 - Rest 1:31-2:00 - High Intensity (Set 2) 2:01-2:30 - Rest 2:31-3:00 - High Intensity (Set 3) 3:01-3:30 - Rest 3:31-4:00 - High Intensity (Set 4) 4:01-4:30 - Rest 4:31-5:30 - High Intensity (Set 5) (Extended to 1 min) 5:31-6:15 - Rest (Extended to 45 secs) 6:16-7:00 - High Intensity (Set 6) (Extended to 45 secs) 7:01-7:30 - Rest 7:31-8:00 - High Intensity (Set 7) 8:01-8:30 - Rest 8:31-9:00 - High Intensity (Set 8) 9:01-9:30 - Rest 9:31-10:00 - High Intensity (Set 9) 10:00-12:00 - Rest/Cool Down After this, I usually go workout and then after I workout for about 30 minutes, I go back and do a cool down cycle for about 10 minutes just relaxed. I feel it workin, and it's been maybe 4 days?
I think its more than enough for a day's workout. I don't even do HIIT everyday b/c its so exhausting. When I finish my HIIT, I feel either like I am going to pass out or throw up.
Yeah, I wouldn't do HIIT everyday either because of the load it places on your heart and lungs. Maybe 2-3 times a week.
I'm not sure why you think Crossfit neglects core and balance exercises, but that is certainly not the case. In fact, balance is explicitly one of the ten fitness domains in Crossfit. Other fitness domains like agility, coordination, and accuracy are impossible without core strength. For example, one of the most basic Crossfit movements is a wall ball. A toss of a 20 lb medicine to a high target from a full squat and catching the ball while coming back down to a full squat. This movement isn't possible under proper form and with efficiency without balance and core strength. The article below is a decent introduction to Crossfit and introduces the ten fitness domains. http://www.t-nation.com/free_online_article/sex_news_sports_funny/the_truth_about_crossfit
Because I did crossfit for 6 weeks and never once was balance, flexibility, or core strength involved.
Maybe you missed those workouts....we dont do wallballs everyday or other core workouts....its different all of the time. Sometimes running, sometimes weights, box jumps, pullups, etc. I do agree with the flexibility part though. My other workout helps me with that.
You and I went to the same place, 3 days a week... same days... so I doubt I missed anything you guys did. Just speaking from my personal perspective. I don't run the show there, and its not like a lot of things things are easily applicable (especially flexibility and balance) in group settings... so I don't judge. I'm just saying the pros and cons as I see them.
What is a good weightlifting regiment for novices? I want to mix weights in with my other routine to maximize my workout. I am thinking of cardio 3x a week and weightlifting 2x a week like ndnguy85 recommended in my previous thread on this same subject. My problem is, and this might sound stupid, I don't know the lingo in weightlifting. I don't know the difference between a set and a rep is and why you do 10 reps in what set. I am not sure of the exercises either. What is a standing calf raise, crunches, etc.? Yeah I know, sounds dumb.
WODS are differents though...............all of the time and everyday. Im not a professional though, but speaking from experience, its the best workout for me personally. Gyms, kickboxing and all of the other stuff just didnt do it for me. Different bodies take it differently I guess. Only 6 weeks? I thought you sais it was longer than that.
Nah I had my fill after about a month and a half. It was an interesting experiment. I rarely do group stuff, so it was a nice change of pace. Plus it helps my own personal research when it comes to gauging competition and seeing what options are out there, etc. I enroll in things like this at least once per quarter so I can keep getting new ideas.
If you're talking about yoga-like flexibility, then Crossfit isn't that. But coming down to a full squat or pulling yourself up on rings for a muscle-up requires flexibility. If you add a load to the squat (e.g., wall balls, a full squat clean, overhead squat), you need flexibility, balance, and core strength. I still lack the flexibility to properly hold a bar at rack position with my elbows out or to keep my shoulders active on a heavy-load overhead squat.
Go to www.gymtechnik.com Great site for setting up your own schedule, monitoring progress, viewing workout routines, viewing individual exercises and how to do em. A Set = 1 set of reps a Rep = Repititions For example: I bench pressed 3 sets of 10 of 175lb. Translation: I bench pressed 175 lbs, 10 times, in 3 distinct individual segments. So total, you benched that weight 10x3=30 times, but you break it down into reps because you usually do 3 sets of 10 reps, or 8 reps so that you can take a breather in between sets.
