T Nation

Crossfit Discussion / Q&A


A guy who I was in the Marines with who was jacked as shit used to do 45 min strength training sessions followed by a 15 minute intense CrossFit workout. Maybe you could try that?


I’ve tried to merge them together like that but I struggle to find a WOD or MetCon that won’t interfere with my strength training. It doesn’t matter if I do upper/lower or push/pull splits, there’s always a conflict. I like complexes with the barbell but you end up with deadlifts, front squats, and presses in most of them.

I’m having good luck with my strength program at the moment, so I’ll probably find a way to keep doing a part of it while adding the MetCon stuff. I’m leaning towards something like this:

Monday: Squat, Deadlift, and maybe Power Clean + MetCon designed to be assistance for overall balance

Wednesday: Bench and OHP + MetCon as assistance

Repeat for Friday and Saturday if I can figure out how to squeeze it into my schedule.

I suppose it may not be CrossFit but my MetCon might end up being more of a bodybuilding complex.


So that article is 9 years old, and much has changed.

There was zero mention of “slop” at my L1. The repeated mantra was the “mechanics, consistency, intensity” hierarchy and that orthopedic safety was amongst the highest concerns. The only allusion to “slop” was that pursuit of mechanical perfection beyond consistent proficiency shouldn’t be allowed to overcome intensity. We all know someone who refuses to push themselves because they’re always working on their form with 50% weights.

Quarter pounders weren’t mentioned in the nutrition lecture. It was all about fresh, whole food sources applied to a zone framework. They didn’t push paleo either, stating that it is unnecessarily restrictive for many.

As far as not getting bigger or stronger doing Crossfit, I think that’s a matter of volume and what you take into it. If you only do 4-5 classes a week, that basically amounts to 20-40 minutes of actual training per workout once you account for warm up, instructional time, and cooldown/cleanup. Compare that to what the average recreational bodybuilder is spending in the gym and there’s a gap there. Just like any other goal, the more you do (within reason), the more you get out of it. In real life I still talk with a number of former tnation members who switched from more traditional bodybuilding training to crossfit and have had no issues building or maintaining strength or size while doing so. Personally, I maintain my strength in the big 3 on a fraction of my old training volume.


I suspect this might be the most likely scenario. I think maintenance is a no brainer.

My only takeaway from that article was the conclusion that a person can’t build impressive strength by only doing CrossFit. That’s the only thing I care about now. I’m still working towards my lifetime goals of squatting 4 plates and benching 3. I’m not sure where I’m at on squats; I’m hoping to be hitting 350-365 in a few weeks once I work my way down to heavy singles. That’s leave me 50ish pounds away from my goal.

I think you mentioned that you follow Invictus. In your opinion, is the strength portion of the training going to be sufficient to help me continue improving my squat?

I’m trying to figure out if I’m going all CrossFit in June or if I’ll be trying to create my own hybrid.

As always, thanks for your time!


Yes. The performance track will get you there and so will the Competition track. Recommend spending 6-12 months on Performance before flirting with Competition as the volume is way higher and not meant for people who are new to crossfit, even ones that aren’t new to lifting.


I’m not trying to dissuade any of the discussion here, but have you ever looked at @Alpha’s programming? He can tailor to your specific goals.


I looked at his free Dark Horse program but I’ll probably end up doing my own thing or joining a local CrossFit gym and going all in for awhile. The gym I’m looking at has some cool equipment I don’t have so it could be a fun change.


I hear you! I love trying new stuff. SSB is my favorite


We’ve got a Crossfit gym that’s like 5 minutes away that I’m looking hard at. I’ve got the whole home gym setup, though. It’s hard to justify $150/month when I have almost all of the same equipment.

Plus, don’t hate me (is this the flame-free thread) Alpha’s gym is like 5 minutes away too…


Then it’s time we see you in the background in some YouTube videos. Go get it!


One of these days…


I hear you. It looks like he does drop-in fees though. It would be cool to go a time or two and try out some of the things you don’t normally get your hands on, like the stones.


Ya, definitely. He has an open-gym on Saturday’s. I think that’s about the only time that would potentially work for me, but even my Saturday’s are pretty busy.


I don’t think our monthly rates are that high but they’ll be close to $100. I have a home gym and still go to the YMCA. I just can’t be the indoor track and other toys. If I lift at home then I do absolutely zero cardio/conditioning.

It’s also nice to have a 1-2 hour break from my kids. I get some me time and they get to play with other kids in the Kid Zone. It’s good for all of us to get out of the house.

The CrossFit gym closest to my house has yokes, sandbags, and actual farmers walk handles. I’d love to use those for some MetCon.


I completely get that. I’ve thought about joining the local YMCA for the pool, BBall court, etc…



The choice is clear.


Kids definitely do that


In case anyone was wondering about kipping/butterfly pull ups and back development…80-90% of my pull up volume is butterfly, I deadlift over 225 roughly once every 6 months when it comes up in a workout (never in strength work anymore, I’m “strong enough” on that movement), and I do 3 sets of dumbbell rows/week.


I think I’ve finally figured out that kipping and butterfly pull ups aren’t cheat pull ups. They’re different skills altogether.

I’ve also started my trial run with CrossFit and it’s kicking my ass. I started following Invictus’s workouts this week. The thing that’s irritating with today’s CrossFit programming is all the skill work (because I suck at it). I’m doing this to bring up my conditioning; I don’t really care about walking on my hands or handstand push ups but it seems about 20% of the workouts have those movements in them. My ego is in the way as I feel like I’d look ridiculous trying to do that crap at the gym. I’m 6’5" and 240+ right now. That’s a big fall when I go down :laughing:


If anyone is interested, you can do a bracket for the 2018 Crossfit games on Reebok’s site for a chance to win $2M or other prizes.