[quote]Nards wrote:
Yeah, but that’s what I mean.
I used to do complexes and do 100m sprints with 20 push ups and then run another 100m and do 20 sit ups for 10 sets.
That shit’s been around for centuries now if you do it people say you’re “copying” CrossFit.[/quote]
That’s a fair point which I assumed someone would bring up.
Tons of people on this site put together complexes that don’t remind me of crossfit because they use a much wider variety of movements. Here’s what I mean:
complex written by average TMuscle site user:
deadlift
powerclean
overhead press
good morning
squat
kettle bell swing
box jumps
ring dips
lunges
throw in running, whatever cardio the person will actually make themselves do (admittedly most people on here seem to have several forms of cardio they turn their noses up at, whereas crossift is like “suck it bitch. You’re going to do this.”)
Then there’s crossfit:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
(basically every day or every other day has some major lat volume in the form of a type of squat, handstand push-ups or pullups. Having done this myself, I can tell you that your back immediately starts to pop. It’s sore for a month straight. Nothing else is really hit as hard though. It looks like your legs would get sore, but they’re a larger muscle group and the weight is limited by what your core and back can handle)
And here’s Alpha’s (he also uses the 21-15-9 rep scheme you see on crossfit all the time):
Run 400 Meters
21 Chin-ups
21 Handstand Push-ups
Run 400 Meters
15 Chin-ups
15 Handstand Push-ups
Run 400 Meters
09 Chin-ups
09 Handstand Push-ups
Run 400 Meters
Then…
deadlifts…any styles, any sets, just make sure your total adds up to 6,000lbs by the end of it…
after you are done that, do:
Sumo deads: 7 Sets of 3
Stiff legged deads: 3 sets of 8
ab roll outs
Then…
Run 400 Meters
21 Chin-ups
21 Handstand Push-ups
Run 1 mile
25 Burpees
20 Pull-ups
15 (75% of your Bodyweight) Front Squats
10 (75% of your Bodyweight) Power Cleans
Run ¾ mile
20 Burpees
15 Pull-ups
10 (75% of your Bodyweight) Front Squats
08 (75% of your Bodyweight) Power Cleans
Run ½ mile
15 Burpees
10 Pull-ups
08 (75% of your Bodyweight) Front Squats
06 (75% of your Bodyweight) Power Cleans
Run ¼ mile
10 Burpees
08 Pull-ups
06 (75% of your Bodyweight) Front Squats
04 (75% of your Bodyweight) Power Cleans
Run 1 mile
(those were two out of the four workouts I was referring to)
Alpha’s a big, awesome guy, and the rule in the field is that you don’t question people like that. But why Wwhy? lol. I’ve done workouts like this for months on end so you can’t say “shut up and try it”. I have and I’m still confused about the concentration on the lats.
