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Looking for lite version of Crossfit

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  • #46
    Boot camp style classes can be beneficial in teaching some basics of weight lifting. At least the one I've gone to. Mine did a mix of things with dumbbells and kettlebells (pick your own weight), to hit almost every part of body. Then things like stair running, sprints, burpees, etc. thrown into the mix. I also liked the variety, every class was different in some way. Everything was done at a fast pace and lots of reps for the most part, but I left feeling like I had been worked hard. After a while of doing that I decided to go to an actual weight room so I could do things like squat, deadlift, bench with weight heavier than 25 lb dumbbells, but I think boot-camp was a great starting point. I still go to the class a few times a month when I need a lighter workout, but it still ends up kicking my butt!

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    • #47
      Originally posted by nikatoah View Post
      Hi everyone,

      I need some suggestions/direction on what kind of fitness class to participate in that is like Crossfit but not as intense. I tried it for a week and learned that I am definitely not interested in that level of exercise. However, I do want to reap the benefit of strength training but in a group exercise setting. I love the group dynamic that Crossfit inspires but I abhor the militaristic rigor of it. Does a program exist that could be described as Crossfit lite?

      Any and all feedback is appreciated, thanks!!
      I had the same experience with Crossfit. Like a few others suggested, I sort of cobbled together my own Crossfit by taking a few classes at my local Club Fitness (Kettlebells, Turbo Kick, Muscle Works, etc.). Eventually I decided it was just cheaper to do these things at home, myself. It does help to have that group motivation sometimes, though!

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      • #48
        As I try to flesh out what I'm seeking, I'm beginning to see that perhaps it doesn't exist b/c of the nature of a strength-training program--that it's not suitable to a group-based format; better solo or with coach. Do you agree?
        I think that it is kind of hard as a group. The way we do say, box squats is to set up and then everyone takes a turn in small groups of 3 or 4. It's annoying to work with people that lift a lot more or less than you do as you end up reloading and unloading the bar OR end up working at a lighter weight. Now, when we work up to a 1 rep max, it's less annoying- you just keep adding weight. Plus, you have the added benefit of a spotter. But it can get old when someone wants to go up in 10lb increments on a dead lift....

        So, I like working with someone who lifts similar weights to me, but hate lifting with people who lift a lot less or a lot more.

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        • #49
          Strength training doesn't lend itself to group classes. Boot camp style is muscular endurance rather then strength training. Strengs = how heavy a box you can lift. Endurance = how far you can carry it. Strength workout increases endurance as well; endurance workout does not increase strength. In a group fitness setting, an instructor cannot provide enough supervision when heavy enough weights to stimulate strength development are involved. If it is strength that you are looking to increase, Starting Strength or Strong Lifts 5x5 on your own in a friendly facility will do the trick or hiring a personal trainer if you prefer more companionship than the hellos of the regulars.
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          • #50
            Originally posted by nikatoah View Post
            Thanks Geoff, spot on!
            I appreciate the link OldSchool and will continue to educate myself on the possibilities

            As I try to flesh out what I'm seeking, I'm beginning to see that perhaps it doesn't exist b/c of the nature of a strength-training program--that it's not suitable to a group-based format; better solo or with coach. Do you agree?
            Definitely. You will find with a little research that you don't even need weights to make impressive gains. Doing a brief routine of bodyweight exercises( maybe adding some rubber bands for shoulder pressing and curling) using a slow rep tempo ( 5 secs to raise and 5 to lower ) and going to total failure each set will give you some great gains.

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            • #51
              Originally posted by quikky View Post
              Sounds like you're basically doing strength training with CrossFit-style conditioning thrown in. That's not CrossFit.
              For what it's worth, the programming at my box is very similar to the one at magnolia's box. We have two days a week of just strength training, no WODs. The rest of the time, we usually focus on one lift per class, and then we do a WOD at the end. The length of the WOD varies but is usually 20 minutes or less (but will occasionally exceed 20 minutes, especially on the weekends/holidays).

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              • #52
                Originally posted by diene View Post
                For what it's worth, the programming at my box is very similar to the one at magnolia's box. We have two days a week of just strength training, no WODs. The rest of the time, we usually focus on one lift per class, and then we do a WOD at the end. The length of the WOD varies but is usually 20 minutes or less (but will occasionally exceed 20 minutes, especially on the weekends/holidays).
                I think this approach is much better since it creates structure around the strength training. Strength is the hardest thing to improve after you've been training for a little while, so having a specific concentration to drive its progress is a good thing.

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                • #53
                  Find a box that posts scaled wods such as brandX
                  scaling explained CrossFit Brand X Forum| Programming: Scaling the WOD
                  the wod list CrossFit Brand X Forum| CrossFit WOD

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                  • #54
                    Join a CF Box. All WODs have scaled back versions of them. The lite-version of the WODs are actually pretty good and much better than the higher level ones. The problem arises when after several months of training, the novice is overly eager to move up and do the RX versions of the WOD. That's when I see problems with the form breaking down.

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