So... basically crossfit? Am I missing something? What's the difference?
It looked like these workouts are a little longer [than average crossfit] and they actually look just like what I did for a month where I went from upping my lifts to decreasing my mile time.
Oh, and one last thing (I actually wrote crossfit asking them about this and I'm guessing you'll have a better answer than they did), i noticed that you have about 4 workouts in a row that consists of TONS of volume on the lats. (pullups, overhead work, handstand pushups, many many sets per workout). I noticed that it doesn't seem like you're working any other part quite as hard for 4 days in a row. Is there a reason for that? What does that do for you?
I'm not hating. Why does everyone think that if you question someone you think they're wrong or dislike what you're questioning? Alpha has a lot more experience than I do and I don't have the answer to this so I'm asking him. I'm not trying to make fun of him or disrespect him.
I'd never bother to ask someone with less experience what I just asked him because their answer probably wouldn't teach me anything.
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.")
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 Â¾ mile 20 Burpees 15 Pull-ups 10 (75% of your Bodyweight) Front Squats 08 (75% of your Bodyweight) Power Cleans Run Â½ mile 15 Burpees 10 Pull-ups 08 (75% of your Bodyweight) Front Squats 06 (75% of your Bodyweight) Power Cleans Run Â¼ 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.
Well, I put a lot of concentration on the lats because back strength is a huge part of my targeted trainees' PT tests and fighting in general. But the 2 workouts you chose to pull out do look rather crossfitish, but there are plenty others that have more "T-Nation" like complexes and strength concentrations....But i do see your point.
i would say it is more of like a crossfit on steroids along with a lot of strength training...again, i just wanted to share this as an option for those who do jobs like mine or other T-Nationers who need ideas for GPP.
I have trained similar to this "inserts" "extracts" and strength stuff for a while. and it is one of the ways in which i have been able to gain strength and size while dropping bodyfat.
just wanted to help who wanted the help. i take what i like from everywhere (yes even crossfit) and strip the rest. i think that is one of the ways we progress.
But as usual, I will continue to do what i do while some choose to hate...I am ok with that...
I don't think anyone on here is choosing to hate you or even suggesting you deserve hating. You clearly answered my question better than the respresentatives of crossfit did right here: "Well, I put a lot of concentration on the lats because back strength is a huge part of my targeted trainees' PT tests and fighting in general." . Crossfit denied that they were putting an emphasis on anything and thereby didn't even address the answer of why.
I would definitely describe your workout as crossfit on steriods. Of course there's nothing wrong with using anything that works; I just just curious what the reason for using that was.
When looking at this, even if I ate all day long, I'm not sure as a woman that I'd be able to recover from that massive amount of volume. Would you write this any differently for a woman?