[Wake27]

Originally Posted by Dre01SS

Work capacity looks pretty well rounded to me:

Max Clean & Jerk - 305
Max Snatch - 225
Max Deadlift - 475
Max Back Squat - 390
Max Pullups - 50
400m run time - 01:00
5K run time - 21:20

And he's 5'10" - 190lbs.


Here's some good info for you on Type I & Type II:
http://www.coachr.org/fiber.htm

Yeah I googled it last night, guess I wasn't really paying a whole lot of attention in health class.

Typo is debatable, but lets leave it at that.

[DropShot]

what does the arena football have to do with this?

Edit:

after further review, i see you are a former LA Avenger, and now own your own health and performance company. That's cool that you are using your knowledge, but why come on a thread and hate like that? Something to be said for people in glass houses.

[Wake27]

Originally Posted by DropShot

what does the arena football have to do with this?

Edit:

after further review, i see you are a former LA Avenger, and now own your own health and performance company. That's cool that you are using your knowledge, but why come on a thread and hate like that? Something to be said for people in glass houses.

I thought maybe the post was because that's the program he follows.

[Bobby_Light]

Originally Posted by DropShot

what does the arena football have to do with this?

Edit:

after further review, i see you are a former LA Avenger, and now own your own health and performance company. That's cool that you are using your knowledge, but why come on a thread and hate like that? Something to be said for people in glass houses.

Dude asked how I stay in shape. I'm not a bum.

Hating is only your perception. Educating is my perception. If more people understood the Size Principle, program design, lifting form, motor programming, and how energy systems work, people would look at Crossfit in a different light. Take a look at what strength and conditioning professionals like Poliquin have to say about Crossfit. I am happy, however, that people are actually moving and that Crossfit preaches whole food nutrition.

[Wake27]

Originally Posted by Bobby_Light

Dude asked how I stay in shape. I'm not a bum.

Hating is only your perception. Educating is my perception. If more people understood the Size Principle, program design, lifting form, motor programming, and how energy systems work, people would look at Crossfit in a different light. Take a look at what strength and conditioning professionals like Poliquin have to say about Crossfit. I am happy, however, that people are actually moving and that Crossfit preaches whole food nutrition.

So what's it say when you have some of the biggest badasses in the military preaching CrossFit for training.

[Bobby_Light]

Originally Posted by Wake27

So what's it say when you have some of the biggest badasses in the military preaching CrossFit for training.

Depends on your definition of badass.

Crossfit would make me a slow POS for what I train for. There are no high-level athletes using only Crossfit. You can site whatever MMA fighter you want, but I can bet you when it's time to due 5x5 on push press or lunge for 400m, those fighters (and military) aren't doing that shit because the stimulus isn't enough to progress high-level athletes.

Crossfit seems to have a misunderstanding regarding program design, exercise form, individualization/specificity, and exercise science principles in my opinion. Program design is all about properly preparing people for progressive overload and continually adapting to new, controlled, greater stimulus's. If the stimulus is constantly changing (random), the body has no idea what to adapt to. It just doesn't make sense to me but make the choice that is best for you.

[Wake27]

I like it because I look at it from a military point of view, and I meant SF for badass. Over the wire you never know what can happen so you train for everything that you can.

[Dre01SS]

Originally Posted by Bobby_Light

Program design is all about properly preparing people for progressive overload and continually adapting to new, controlled, greater stimulus's. If the stimulus is constantly changing (random), the body has no idea what to adapt to. It just doesn't make sense to me but make the choice that is best for you.

That is correct - A well-trained CrossFitter will never be a top-level powerlifter, or oly lifter, or gymnast, etc... But instead he/she will be capable of performing in all those realms, whereas a specialized athlete may excel within one or two, while being incapable to perform on others.

Call it well-rounded or misdirected, whichever light you prefer to shine on the subject, but in the end its personal choice to 'specialize in not specialize' as they say.

[New Guy]

Im always curious as to see the results that people are getting with so many different approaches to looking and getting fit. Why dont some of you guys put up pictures, i mean we could talk about what program does what or i know sombody that knows somebody that did this and that. Lets see what results youre getting.

[Dre01SS]

Originally Posted by New Guy

Im always curious as to see the results that people are getting with so many different approaches to looking and getting fit.

What results are you looking for and what determines 'getting fit' for you?

Rich Froning Jr, CF Games 2010 2nd place:


This is Liao Hui, an Olympic lifter:


Paul Hamm, Gymnast:


They all kinda look the same, but their 'fitness' capabilities are very different. For overall health, the biggest change you can make is your eating habits and the quality of the food - that alone will already improve your body composition, and make you feel better.

As far as fitness, are you looking to run a 5K under 20min, squat snatch 250lbs, or perform multiple unbroken muscle-ups?

[New Guy]

^^ Very good point. Results wise, im thinking of a change in the way a person body looks, such as a lost in body fat, gaining muscle. Fit wise, just something that was hard or impossible to do, and now its easy or easier. Just thought some real feed back from different programs would help others decide which one is best for them. Youre so right about eating habits, something that i try to do all the time.

[E90 87ss]

i'm with bobby light on this one... in response to the military badass comment one of my coaches was one of the guys that helped create the Marine Corps Martial Arts Program and we do plyometrics, circuit training, anaerobic and aerobic exercise, HIIT with tabata protocol and traditional weight lifting with explosive power in mind not slow weight lifting, and kettle bells. Crossfit will never create top level athletes alone simply because there is too little cardio. No doubt it gets you in shape and will help most athletes, but without other programs it as useless as doing pure cardio. Fitness in my opinion isn't just strength or power, but how long you can do it without breaking down. That said flexibility and breathing is just as important but many athletes neglect this aspect.

[Wake27]

Originally Posted by E90 87ss

i'm with bobby light on this one... in response to the military badass comment one of my coaches was one of the guys that helped create the Marine Corps Martial Arts Program and we do plyometrics, circuit training, anaerobic and aerobic exercise, HIIT with tabata protocol and traditional weight lifting with explosive power in mind not slow weight lifting, and kettle bells. Crossfit will never create top level athletes alone simply because there is too little cardio. No doubt it gets you in shape and will help most athletes, but without other programs it as useless as doing pure cardio. Fitness in my opinion isn't just strength or power, but how long you can do it without breaking down. That said flexibility and breathing is just as important but many athletes neglect this aspect.

From that post I doubt you've ever even done actual CrossFit. There is no slow weight lifting. All the stuff you mentioned, Tabata, HIIT, its all in CrossFit. The cardio gets worked in when you lift that much that fast. Try it before posting some negative thing about it.

[JC919]

I thought crossfit was only for chicks that eventually become hot?

[Dre01SS]

Originally Posted by E90 87ss

Fitness in my opinion isn't just strength or power, but how long you can do it without breaking down.

I'm with Wake on this one - you basically described CrossFit via the program you follow.

As for the sentence I quoted, that's exactly what the workouts push you towards. Example in question, the final workout of this year's competition:

Event 6a
3 rounds of:
30 push-ups
21 overhead squats (65/95 lb.)
Wall rope climb between each element
(7-minute cap)

-30 second rest-

Event 6b
3 rounds of:
30 toes-to-bar
21 ground-to-overhead (95/65 lb.)
(7-minute cap)

-30 second rest-

Event 6c
3 rounds of:
5 burpee wall jumps
20-foot rope climbs (3/2)
(12-minute cap)

[Wake27]

Yeah man that final event shit looked so killer.

[E90 87ss]

Not exactly, I watched the fight gone bad video because I wanted to see if crossfit is something I would like to add to my workout... The guy explaining it clearly said, "I didn't want stamina to be a factor in the thing." HIIT is all out and crossfit is clearly not all out and they actually do all excercises somewhat slow faster than traditional weight lifting though. The people in crossfit pace themselves while HIIT you start at 100% effort and hopefully end each interval at 100%. I'm not criticizing crossfit for it's merrits, but it is clearly not HIIT. I also said that one program is not as effective without the other, but doing purely crossfit, cardio, or hiit will never bring about top level athletes who constantly mix it up.

[Dre01SS]

It depends on the workout really - A lot are for time/rounds that require full-out effort but a person's conditioning will determine their intensity. For example AMRAPs (As many rounds as possible in a certain timeframe), Fran (21-15-9 Thrusters/Pull-Ups).

Fight Gone Bad - well, some ppl strategize it while others just give it their all. There's an athlete that completed over 500 reps during that workout, so I can guarantee you that there was no gaming in that.

And like my previous post, I think CrossFit develops well-rounded athletes because the regimen does involve a variety of parts from multiple programs (oly, power lifting, gymnastics, etc...) - but you'll never excel at one specific ability simply because there is no focus towards it. "Jack of all trades, Master of none"

[TheLegacy]

The Army has officially re-done their Physical Training to be "functional fitness" which is modeled off of crossfit. I don't see use of running all the time as we do. Of course its good a few times but to much is bad for some of us whose legs/knees can't take it lol.

But there needs to be a balance of cardio, weights, and other misc. My boss is a Level II crossfit instructor and kicks out ass but I think some of the crossfit work outs are lacking the cardio I need. So I do my own work outs after work

[Wake27]

I always try not to pace myself, have never been told I should do anything otherwise by an instructor too. Just finished Fran this morning.