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Bodyweight Crossfit

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Gary W

Gary W

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Ive been reading a little about crossfit, i like the idea of mixing up some WODs workouts 3 4 days a week, been doing more Bodyweight stuff recently and enjoying having a break from kettlebells.

Just wondering are these WODs ok to do 2 days in a row as if they both have a pushup and a pullup?
Ive always been told not to, so im a little confused how i can program these as i like the idea of just saving aload and picking a number and go with it for that day but supose monday is
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Then tuesday is
21-15-9 Reps for Time
Dumbbell Thrusters (2x22.5/15 kg)
Chest-to-Bar Pull-Ups
Time Cap: 10 minutes

Thats quite a lot of squating and pullups over 2 days.

I guess what im trying to get my head around is, is this ok and am i wrong in always thinking dont do the same movement 2 days in a row
 
Do you do them yourself or you get them from an app or page?
Crossfit is a bit the opposite of the StrongFirst philosphy. I have a huge respect for the athletes that make it to the highest lvl as it is brutal.
So if you enjoy doing Crossfit just go for it and see how your body copes with it. Nothing can teach you better than experience.
 
Gary Wilson said:
I guess if i did them 3 days a week programing wouldn't be such a issue
Click to expand...

I'd just go by how you feel. Sub-max conditioning circuits you could probably run them back-to-back for a few days with no issues.

Another option would be to bookend them with higher % rep-max strength training.
 
Just from the crossfit site, picked a few i liked to mix in as and when i feel like it.

To be honest at the moment ive just been doing whatever, Bodyweight dips pushups Pullups
Kettlebell swings Goblet squats rows
Jump rope.

Ive just been trying to find a good kind of hybrid kettlebell bodyweight workout to follow, i like the idea of going high reps on the Bodyweight stuff too
 
Hello,

You can just pick up the exercices (sets, reps) of the different WODs but doing them smoothly (meaning aerobically) without going into your 'Red Zone'

You will get plenty of variety from this while gaining general stamina.

Sometimes, you can vary the exercices (OAP and pistols instead of regular push ups and squats). This goes well with EMOM for instance

I will probably incur the wrath of SF but, CF is not necessarily bad as long as :
- you have good technique
- you vary the WODs
- you do not push too hard too often
- you get a baseline of strength and aerobic capacity(2-3 WODs a week dedicated to this)

Even doing so, you will progress

Kind regards,

Pet'
 
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Without getting into CF too much, a couple things:
*If doing push-ups and pull-ups over consecutive days was so terrible, basic training would kill off most recruits.
*Most CFers would be doing kipping pull-ups for those WoDs which is not even close to the same as doing the same amount of strict pull-ups.
 
pet' said:
You can just pick up the exercices (sets, reps) of the different WODs but doing them smoothly (meaning aerobically) without going into your 'Red Zone'

You will get plenty of variety from this while gaining general stamina.
Click to expand...
This is what ive been doing, as a circuit 5x reps 3-5 rounds of the circuit with the intention of slowly upping to 10 reps of each then adding a weight vest etc.

After every excersise i rest enough for HR to drop from 140 to 110, normally thats just swings then rest 20/30 seconds then rest of circuit then rest a minute or 2 go again

15x swings
5x Dips or press
5x Goblet squat or lunge
5x Pullups or renegade rows
 
I would say that it depends on how much you're trying to race the clock with those WODs. If you're not chasing the burn with them they likely won't fry you that much, especially if you're trying to keep your heart rate below a certain threshold, or at least allow it to recover between rounds.
 
Gary Wilson said:
This is what ive been doing, as a circuit 5x reps 3-5 rounds of the circuit with the intention of slowly upping to 10 reps of each then adding a weight vest etc.

After every excersise i rest enough for HR to drop from 140 to 110, normally thats just swings then rest 20/30 seconds then rest of circuit then rest a minute or 2 go again

15x swings
5x Dips or press
5x Goblet squat or lunge
5x Pullups or renegade rows
Click to expand...
Doing this sort of thing I would want my HR to go pretty high within the circuit, let it drop between repeats as low as you want. You'll get some local muscular endurance, but to my way of thinking the goal is primarily systemic conditioning. The faster you execute and with incomplete recovery, the more glucose you turn over, which is the money with this approach. Make sure the exercise selection is all low skill movements. At least that's my take for doing circuits like this.
bluejeff said:
I would say that it depends on how much you're trying to race the clock with those WODs. If you're not chasing the burn with them they likely won't fry you that much, especially if you're trying to keep your heart rate below a certain threshold, or at least allow it to recover between rounds.
Click to expand...
 
Gary Wilson said:
Ive been reading a little about crossfit, i like the idea of mixing up some WODs workouts 3 4 days a week, been doing more Bodyweight stuff recently and enjoying having a break from kettlebells.

Just wondering are these WODs ok to do 2 days in a row as if they both have a pushup and a pullup?
Ive always been told not to, so im a little confused how i can program these as i like the idea of just saving aload and picking a number and go with it for that day but supose monday is
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Then tuesday is
21-15-9 Reps for Time
Dumbbell Thrusters (2x22.5/15 kg)
Chest-to-Bar Pull-Ups
Time Cap: 10 minutes

Thats quite a lot of squating and pullups over 2 days.

I guess what im trying to get my head around is, is this ok and am i wrong in always thinking dont do the same movement 2 days in a row
Click to expand...
Why are you training…, or more specifically what are your goals?
 
offwidth said:
Why are you training…, or more specifically what are your goals?
Click to expand...

Just to be healthy, gain some muscle and get fitter while leaving enough in the tank for work and kids and if i want to spur of the moment go on a bike ride i can.

When doing kettlebell programs they take quite a bit out of me and it becomes not enjoyable to feel knackered all the time.

I also love pullups dips pushups etc and miss them when only doing kettlebell workouts
 
Gary Wilson said:
Just to be healthy, gain some muscle and get fitter while leaving enough in the tank for work and kids and if i want to spur of the moment go on a bike ride i can.

When doing kettlebell programs they take quite a bit out of me and it becomes not enjoyable to feel knackered all the time.

I also love pullups dips pushups etc and miss them when only doing kettlebell workouts
Click to expand...
Well…personally I would be thinking S&S… not cross-fit WOD. And if you like body weight stuff then throw in some pull-ups and push-ups… maybe GTG style.
 
Done that, not a fan to be honest.

Its got its place and i do use it sometimes but its not something i can stick to long term, i dont really like the single arm swing much prefer 2 hand, well actually i would prefer not to do either and stick to cleans etc but the swing is a good bang for the buck, that why i keep it but keep it 2h.
Not sure you get the same benefit 2h swing and getups.
 
Gary Wilson said:
Done that, not a fan to be honest.

Its got its place and i do use it sometimes but its not something i can stick to long term, i dont really like the single arm swing much prefer 2 hand, well actually i would prefer not to do either and stick to cleans etc but the swing is a good bang for the buck, that why i keep it but keep it 2h.
Not sure you get the same benefit 2h swing and getups.
Click to expand...
At the end of the day, the ‘best’ training is going to probably be stuff you like to do (and will do) over the long haul.
 
Did Crossfit for a couple of years, its really fun and in a "box" as they call their gyms, competition is a key part of the everyday routines, its just another community seeking health through exercise involving lot of volumen, aerobic, strenght and even gymnastics skills.

But...muscle soreness was a daily basis, as Crossfit heavily varies routines day by day, so you keep adapting but you keep also suffering!! Didn't like that part and was always exhausted. I'd repeat..it's fun, it works on the conditioning / hypertrophy and strenght side, if you find a good coach you will surely end up loving it, on the other side if you end up on the wrong hands you will end up injured for sure (olympic lifts + bad form + volume = injury)

Random WODS from their website are ok...but are just the tip of the iceberg under my opinion.
 
A source that programs over cycles (not random) may be worth considering. Craig Marker also did an article on CF Using SF Principles.
Invictus (Fitness level for most people)
OPEX
Wolf Brigade had a year of programming that was CF-esque.
 
Hello,

To add to @Nate here is the C. Marker's article:
breakingmuscle.com

StrongFirst for CrossFit - Breaking Muscle

This article was co-authored by Craig Marker and Pavel Tsatsouline. Want to become a better CrossFit athlete? Knock huge chunks off your Fran time? Athletes who applied these training methods designed by old-school Soviet Olympic coaches made statistically significant improvements versus a...
breakingmuscle.com breakingmuscle.com

Kind regards,

Pet'
 
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