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Crossfit - How Often?

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  • #16
    Thanks so much Pat. Very encouraging!

    I didn't eat as much as I should have the day of my baseline/intro session. I ate my usual low-carb/primal but skipped lunch that day and my dinner was only 4 grilled chicken legs. Definitely not enough. I have a fear of over-doing the calories (I lost 65 lbs last year and have been maintaining it easily). I expect I'll gain a few pounds of muscle (I know this sounds ridiculous but I'm already seeing changes in my upper-body from just 2 crossfit workouts - seriously). For the first fundamentals class I forced myself to eat a lot that morning (big breakfast, a couple of bananas, a glass of coconut milk) and I am sure that helped. I will continue to eat that stuff so long as I don't 'bulk up' too much. I would like to lean out more - I'm still about 10 pounds overweight - almost all around my gut.

    The chiro - I've been avoiding them all my life for the reasons you state! I will give it a week or two more, keep focusing on trying to solve the posture/flexibility issues on my own, and see how it goes. I focused all day yesterday on keeping my shoulders back instead of slouching. While my back was kinda sore still from the 50 wall balls the day before, I stuck with it and today I'm noticing I'm 'walking taller' and it's more natural. I'm also going to start doing the shoulder dislocations and my 50 squats a day facing a wall homework (along with a side mirror as you suggested).

    Thanks again!

    mark
    Low Carb Learning

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    • #17
      Originally posted by EyeOfRound View Post
      When I first started, I had a 20-class pass and went 2-3 times a week. I couldn't imagine doing 5-6 Crossfit workouts a week. Now I have a monthly membership and go 5 times a week, sometimes even 6 if the WODs are programmed well enough that I don't overwork myself. Our gym does a good job of programming workouts that go together well (e.g. something insane like Angie is followed by something chill like strength work on back squats the next day).

      Just play it by ear, if you feel weak/unwell, then you are doing too much....
      We did Angie on Wednesday night, so I took last night off from CF. I think it's up to everyone to figure out what works for them. I shoot for 3x per week, but sometimes it's 4 or 5. I can only pull off 4 or 5 by scaling down a workout or two. Last night, when I didn't do CF, I did an hour of easy walking and jogging. Tonight I'll go back to CF, tomorrow I'll do an easy bike ride, and I'll probably go hiking on Sunday. By Monday or Tuesday, it will be back to CF.

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      • #18
        Originally posted by dml View Post
        We did Angie on Wednesday night, so I took last night off from CF. I think it's up to everyone to figure out what works for them. I shoot for 3x per week, but sometimes it's 4 or 5. I can only pull off 4 or 5 by scaling down a workout or two. Last night, when I didn't do CF, I did an hour of easy walking and jogging. Tonight I'll go back to CF, tomorrow I'll do an easy bike ride, and I'll probably go hiking on Sunday. By Monday or Tuesday, it will be back to CF.
        +1

        I have an unlimited membership, but I judge my attendance based on how I feel. If I'm sick or too sore or even just too short on sleep, I'm likely to pass on working out that day. I try to be consistent, and I will make myself go on days when I don't really feel like going, but if I'm physically feeling bad, then I think it's important to listen to that and take a rest day or do some more moderate exercise.
        “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

        Owly's Journal

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        • #19
          Hi again, Mark!

          My understanding is that abdominal weight gain has a lot to do with high cortisol levels: the stress hormone. I know us women tend to gain weight in this area, as that is where cortisol is created (the gut), however...you may want to do some Googling and see if it's similar for men.

          Make sure you're not working out too much; some cortisol is good, too much is evil! Try meditation, or throw in some yoga for good measure. Maybe go for a walk an hour or two before bed. High cortisol affects sleep patterns; I haven't had a good nights sleep in years...always accepted it, but now I understand why. Either way, relaaaaaaaxxxxxxxx. I just started taking ashwaghanda supps: an Indian herb meant to level out cortisol, and also acts as an immune booster. We'll see how I do

          And yes, it doesn't take long to see real physical changes in your body once you start Crossfit! Isn't it awesome?!

          Oh...one more thing: try jumping bodyweight squats! You'll want to kill me later for it! LOL! But they're awesome! Evil, but awesome!
          A Post-Primal PrimalPat

          Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

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          • #20
            I just started a couple weeks ago and I am hooked! I love it! It's true, you are certain that you are going to die, and that you're never going to finish, and then you do finish and you want to collapse but a few minutes later you're feeling AWESOME!

            On a side note, it makes me so incredibly hungry! I'm not worried about the amount I'm eating; I'm sure I need the food and when I've lifted weights/done circuit training in the past my appetite has increased a ton, but it's pretty incredible how must food I've been beasting. Does this happen to other people too?

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            • #21
              Yup. I ate an incredible amount of food yesterday after my WOD and for the rest of the day too.
              A Post-Primal PrimalPat

              Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

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              • #22
                One of the reasons I love Crossfit is that I can eat lots of (paleo) foods. I tend to eat quite a lot after a WOD but then less the following day, which seems to be working for me.
                “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                Owly's Journal

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                • #23
                  So, how is Crossfit working out for you? The kid and I are going to start some on ramp classes next month at our gym. I'm excited to get started!
                  Don't let nobody try and take your soul. You're the original . --Switchfoot- The Original

                  GW: 135 SW: 156.8 CW: 156.8

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                  • #24
                    Been doing it about a month now. Results are mixed, but overall positive - I'm glad I joined and am doing it. No doubt about that. Biggest problem has been pacing myself. The first few WODs I absolutely went all out, which is what you're supposed to do in CrossFit, but I don't advise it until you've got a few weeks of WODs under your belt, unless you want to be so sore between CrossFit days that you can't do anything else.

                    I also had trouble dialing in my eating to match the intensity of CrossFit. For me, I had to introduce some carb sources that I would have never touched before, specifically sweet potatoes.

                    All in all I really like it and am glad I joined CrossFit. It's really tough though, so be forewarned. The first 2 weeks I was concerned that I just couldn't sustain doing CrossFit for long, even the measly 2x per week that I'm doing. I posted on the CrossFit forum asking people "if it gets easier" and the basic response was no, it doesn't, but after the first couple of weeks I found that my recovery between WODs was much quicker. I now make sure to pace myself during a WOD so that I'm not dying 1/4th of the way through.

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                    • #25
                      Female
                      Age 55
                      Height 5'2"
                      Weight ~108
                      Body fat ~18%

                      I started Crossfitting three years ago, at age 52, and after eighteen months had to take 6 months off because of rotator cuff surgery due to a car accident. I aim for 4 times a week, but because of work commitments I sometimes only make it three times a week. I do not Crossfit on Wednesdays, so my Crossfit WODs are Mon. & Tues., Thurs. & Fri. I consider my Crossfit days to be sprint or lift-heavy-things that fit in nicely with PB. On my non-Crossfit days, I'll do the slow anti-chronic-cardio activities; swim, row, walk, etc.

                      I was already in reasonably good shape before, but Crossfitting has made me a better all-around athlete. I snow ski, mountain bike, hike, swim, and run (usually 5k "races", sometimes 10k, at a not-killing-myself pace). People think I'm around 35, not 55. This coming winter I'm going to learn how to snowboard. And I just ordered a slackline and now have to figure out where I can string it up!

                      I drank the Crossfit Kool-Aid and am one of "those" people (as an acquaintance said when he found out I Crossfit!) I LOVE the community atmosphere. I LOVE how our coaches teach us, make sure we're using correct form, and take into account "problems" like coming back from rotator cuff surgery. I LOVE the feeling I get when I finish a WOD. I LOVE doing clean-and-jerks! I LOVE burpees (after I'm done with 'em!)

                      Part of my Plan for World Domination is to live to be 100 and go sky diving. Crossfit + PB fits into that Plan!

                      ETA: Mark, Crossfit's dirty secret is that it NEVER gets easier; you just get stronger and faster!

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                      • #26
                        Goldie,

                        For me, I'm finding that I need to force it to be easier (i.e., via scaling and pacing/intensity). If I don't, then I wind up being very lethargic and just not feeling energetic at all afterwards or the following days. And if CrossFit is going to make me feel worse, then it's not worth it. So I'm still trying to find a balance. Last weekend, a relative asked me to help him rip out and install new flooring in two rooms of his house. We started it the day after doing a lot of squats during a WOD, and then for the next 2 full days I was squatting tons while ripping out and replacing flooring. My thighs were so sore I could barely walk for a few days, and the past 3 days the muscle area just above right knee has been very tender/sore. Not so bad as to not be able to walk - I've been walking for a few miles a day at my local track, just to keep it going, but I knew if I showed up for a CrossFit WOD I'd risk setting myself back another week or longer.

                        I'm not sure yet if CrossFit is truly aligned with Primal Blueprint. I think Mark Sisson would agree that it is overkill. Once or twice a week is in alignment, but not more than that. And even at just twice a week, some WODs wind up being metcons that can take a non-athlete like myself 40+ minutes to complete. That's at 90% intensity, working all muscles, lungs burning, etc.

                        I think PB prescribes doing something like that for ~10 minutes a week...

                        That said - I didn't start CrossFit to just achieve a 'functional fitness' baseline. I am trying to see if I can go beyond that.

                        mark
                        A Forty-something Fat Guy's Journey Towards Real Health | Low Carb Learning

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                        • #27
                          Mark,

                          Pacing yourself and scaling is a very good idea when you're a beginner at Crossfit. Our coaches won't usually allow a newbie to do the full workout RX unless it's obvious they were already pretty good athletes when they started. They'll "enforce" lighter weight, fewer rounds/reps, etc.--because if a newbie gets too sore or discouraged, they're not coming back. Even though I'm no longer a newbie, our coaches know about my shoulder issues and sometimes make me take weights off the bar when we're doing overhead stuff (or they'll take the weights off themselves against my protests! --but they're watching form!) And many of the movements can be modified to take into account different people's fitness levels.

                          Our head coach also does a really good job programming varied WODs from day to day. I've never done one that took anyone more than 30 minutes, and those come around only about once every two or three weeks. Usually, our WODs are from 4 to 15 minutes, with a good 20 minute warmup beforehand. Very seldom do we have a "long" WOD two days in a row. Some of the really long named WODs, like Murph, we do as teams (two people share one WOD so to speak!)

                          You have to pay attention to your body to know how much to push it and when to back off/scale down. It can take a little while to figure out the right balance, especially if you weren't doing any sort of sports activities before you began Crossfitting. It's best to err on the side of caution, and then a day or two later (when the soreness sets in--or doesn't) say to yourself "okay I could have pushed that one a little harder/gone up a little with the weight" or "that was a bit too much".

                          If you're doing a metcon that takes longer than 30 minutes, I'd suggest you stop with fewer rounds/reps around the 20 minute mark (depending on how you feel). Talk to your coaches--they should be understanding of your current limitations.

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                          • #28
                            I have my first class coming up, so I'm really to meet the team. I haven't figured out what I'll be doing / how often just yet, but I'll update once I get into the swing of things.
                            Regards,
                            ~ Chris

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