3

votes

Would you recommend CrossFit for a rebellious overweight out-of-shape woman?

Answered on August 19, 2014
Created May 05, 2011 at 9:13 PM

I'm still about 80 pounds overweight and over the last ten years lost 200. For many years, the 200 pound weight loss was 'enough' for me, I mean it was such a change for the better. fyi I achieved that with weight loss surgery, eating more toward hunger and reducing sweets. I only found out about Paleo Nov 2010 and have been eating Paleo for a month.

Now the 200 pound weight loss doesn't seem enough to me and I'd like to have the body that I really should have. Whatever that body weight is, it's fine, but would like to go lower, be fit and have high energy levels.

This is where cross fit comes in. I've heard a lot of great things, and heard that it's ok for beginners, but really how much am I going to get out of it when I can't even do one pull up and can barely do a push up when on my knees? I have been doing kettlebell short workouts with a 9 pound weight but not much else. I hate gyms with a passion (probably goes back to my super morbid obese days of trying to lose weight). I'm not sure if I'd like driving 15-20 minutes just to do a workout. I also am very attuned to when people are judging me for my size (another side effect of being huge at one time). Hence the rebelliousness.

I should also note that working out makes me REALLY hungry and tired. I have to be careful about not doing too much too fast. Just my sensitive nature, I guess!

If you think I should try cross fit - I have three crossfit gyms with 20 minutes of my house. Should I try each one? What should I look for? I am afraid that I won't make the right decision since I can't do much at this point.

thanks for your help!

Ee7c5b7b9d4cd48d61dc259e6966a725

(90)

on July 11, 2011
at 12:51 PM

Wow, that's courage! Inspired by you Heather.

8502654e620f0e24a9be90ecb0d45e88

(0)

on July 11, 2011
at 04:07 AM

@Joshua - I can see your point about volume over form, but that really depends on the quality of trainers you encounter. At my box, bad form really isn't tolerated because it leads to injuries, and the trainers communicate that fact. Regardless of the program, I believe good trainers make up for a myriad of sins in any workout regime. I like CF because it is so extreme - it suits me. It's certainly not for everyone.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on July 10, 2011
at 07:41 PM

youre an inspiration. Keep it up plus one

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:21 PM

I have yet to meet a previously sedentary woman who developed a 1.5xBW deadlift, 3 dead-hang pull-ups, or an 8-minute mile from doing yoga. Sedentary ppl need strength, conditioning, and mobility/stability. For beginners, yoga doesn't do a good job of developing strength or conditioning, although it can do a good job of developing some mobility/stability. I understand that advanced yoga can develop some kinds of strength, but Kim is not going to take advanced yoga classes right away. She'd be better served learning to deadlift with a good coach.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:19 PM

@tartare: Your defensive comments are a bit tiring. I don't claim to know anything about yoga. FWIW, I've taken two yoga classes and enjoyed them greatly. My flexibility improved a lot. I'm not blowing off yoga at all. I think it can be very beneficial, especially for previously sedentary individuals, but you and I have different notions of what "fitness" means.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:13 PM

@akd: I agree that some types of yoga can kick your ass, but what some people don't understand is that getting your ass kicked is not a valuable marker of a successful fitness program.

7e746be2f0e550a8cd7df881322ae705

(18701)

on May 09, 2011
at 01:23 AM

This is exactly why I wanted to CF. The people. Too bad it was just me and my coach at 5am and he was a jerk. Boo. Someday, my CF will open, near me, with a bunch of early risers.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 07, 2011
at 01:26 AM

Kim, wanna be accountability partners? Not to sound cheesy, but we sound like we're at about the same place in fitness, and could use someone to help motivate us.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 07, 2011
at 01:22 AM

Many parks have dip bars for the children. I used to do dips all the time as a kid. Wish I had kept up, 'cause now I can't do them :(

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 07, 2011
at 01:20 AM

Sometimes it makes me feel like a poser. I've noticed a higher sense of accountability since I've joined Paleo hacks. I can't help but feel like they'd assume I'm one of the people on the SAD when they see me out in public... Try to extinguish these negative thoughts. I'm fat because I eat too much (and am lazy), not because I eat crappy food. Must not be so lazy...

E35d651e011b3ad72d22decf79537749

(143)

on May 06, 2011
at 11:01 PM

I don't have a dip station but I can mostly improvise if I hunt for a few well-placed park benches. Bree is right the timer is KEY. you can even put it suggestively in your cleavage (now THOSE aren't paleo) haha

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 09:53 PM

thanks Bree... I bought a timer last night!! I wish I could get a dip station, those look fun.

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 09:50 PM

Sara... thanks! I appreciate that. I think we have a leg up on most people like us because we hang out here with the cool, fit people! lol

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 06, 2011
at 09:33 PM

Kim, I know it doesn't answer your question, but I have those exact same feelings towards joining. Even the self-consciousness, and I'm about 90lbs overweight. Just wanted to let you know you're not alone.

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 03:23 PM

PKN... I appreciate your thoughts! I just blocked out my calendar, now all I need to do is do some kind of moving during that time every day. It's a start, I guess! I am going to mix it up though each day.

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 03:19 PM

thanks Nick... I'm assuming a 'box' is equivalent to a class?

Medium avatar

(12379)

on May 06, 2011
at 03:00 PM

+1 for trying out different boxes - you have to make sure that you like the vibe there - you will be relying a lot on the other people in your box and your coaches a lot, so make sure you like it and that you 'click' with them

Medium avatar

(12379)

on May 06, 2011
at 02:58 PM

I was just about to post this link! They are awesome - and definitely invest in the timer - it's super helpful for the workouts

Af9537cfa50562b67979624e9007e12a

(1334)

on May 06, 2011
at 02:38 PM

set up a schedule, in fact stronglifts has it all dialed on spreadsheets you can download. If I don't stick to my schedule I feel guilty. I tell myself "I'm not going to have the body I want by watching TV". I have also figured out that no matter how bad I want to blow it off, once I start and get my blood flowing I get into it, so I make myself do even one set of something, and it goes from there. Playing old Motley Crue loud helps too.

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 02:02 PM

PKN... thanks! I am leaning toward your idea and the other 'at home' options. How do you stay motivated at home?

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 02:53 AM

thanks Katherine! I appreciate you sharing your bookmarked workouts. I am really intrigued by bodyrock. I am starting these workouts tomorrow!

Medium avatar

(5136)

on May 06, 2011
at 01:16 AM

ahh, no i downvoted because he mentioned it twice, after I gave a yoga recommendation that i genuinely thought would help someone. He gave no reasoning why he thought yoga was not a fitness program and it seemed to be merely a person bias.

246ebf68e35743f62e5e187891b9cba0

(21415)

on May 06, 2011
at 01:09 AM

+1 - Crossfit is unique and neat, but it seems to focus on volume over form and pushing past points that your body has evolved to defend against. If you are already lean and athletic, and want a challenge... yay crossfit. If you are a normal person and want to keep cortisol down, get healthy, and not stress over workouts - then hike, lift 1-2 times a week, and stay mobile throughout the day at a comfortable pace. Your body, hormones, and friends/family will thank you for it.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 06, 2011
at 01:07 AM

I don't disagree, I just don't think a down vote was warranted over seeing something a little differently. Having an open mind is why a lot of us are here :)

31cd30cb210f9d13bf990a3410fce31c

(423)

on May 06, 2011
at 12:43 AM

Kim - I started changing my eating and focusing on fitness last year by starting kickboxing. At the same time I started training for a Tough Mudder event (which was last month). I am relatively fit but still have the last 20lbs to lose. I realized after my first CrossFit class that my fitness was nowhere near where it should be. I was able to do all the exercises but a good CF gym will scale the exercises to the fitness level of the participant. I was hooked on the intensity and the satisfaction of pushing my body to do something my mind kept telling me I couldn't. Just my 2 cents.. :)

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:26 AM

yoga can kick your ass, if you let it.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:25 AM

yoga can kick your ass, if you ever try it.

Medium avatar

(5136)

on May 06, 2011
at 12:24 AM

Incidentally, my husband is a certified Crossfit trainer (though he has issues with the way it gets carried out sometimes), so, I am familiar with the other side of the coin.

Medium avatar

(5136)

on May 06, 2011
at 12:22 AM

i guess so... i mean, my point is that, once you get past "here and there" and into more advanced yoga, you encounter some very challenging poses, some movements that require explosive power and holding poses that combine balance and strength, occasionally throwing movement in there too (moving inversions). There are a lot of basic yoga classes out there, as that's what the majority of the population is capable of/looking for. Obviously powerlifters don't start with the heavy weights either, they work their way up as strength increases. To blow it off is just uninformed.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:15 AM

i totally agree with you, tartare. yoga can change your body and your attitude towards it in profound ways and is an excellent form of exercise and self care. ana forrest also has a history of disordered eating, and has grown into a very wise attitude towards body shampe/size/ability.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 06, 2011
at 12:10 AM

I've done it here and there and actually really like it. But I choose to do it on my off days as a stretch, relax, mind body connection. I highly recommend it. I just seem to view it differently than you.

Medium avatar

(5136)

on May 05, 2011
at 11:55 PM

just curious how much yoga either of you have actually done?

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 05, 2011
at 11:46 PM

Upvoted - subjective. I don't view yoga as fitness, but more of a mind body connection. It's all relative.

Medium avatar

(5136)

on May 05, 2011
at 10:59 PM

gotta disagree with you Jae. Bodyweight exercises are a legitimate fitness program. It's weight training using your own body!

Medium avatar

(5136)

on May 05, 2011
at 10:57 PM

downvoted for the yoga is not a fitness program. I couldn't disagree with you more, Jae. Yoga can rely a lot of bodyweight based exercises and holding poses and breathing techniques which raise your heart rate and bring muscles to fatigue. Unless you think you can only improve fitness with props.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:49 PM

thanks for the kudos. People think weight loss surgery is the easy way out, but it's really not. With everything I know today I may have done things very differently, but I don't regret the WLS. And thank you for your detailed account of your CF experience, it really helps! I also appreciate it when people say 'it will be hard' because when it's hard I'm like 'why is this so hard for me but not for other people?'

Medium avatar

(5136)

on May 05, 2011
at 10:42 PM

i would say 'Strength and Spirit' is the one to get, I think there are two sun salutations on there, and a bunch of good hip openers, good back exercises and other stuff.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 05, 2011
at 10:42 PM

I think yoga is great, but it is not a FITNESS PROGRAM.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:16 PM

thanks, a few sun salutations are fine, one hour is ludicrous and boring!. The hip openers sound intriguing to me as I've always had hip pain. Which of the DVD's would those postures be on?

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 05, 2011
at 10:13 PM

A lot of gyms have intro's to get you used to them. So if you have the option of more than one go and see which one suits you. Some even have classes to put you together with other people in a similar fitness category as yourself so everyone is around the same pace. The environment is very encouraging and I would be shocked if you found anyone that wouldn't encourage you to improve no matter yours or their fitness level.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:11 PM

thanks Ryan! If I do start CF I will definitely try all 3 then. Appreciate the advice on rest days.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:09 PM

thanks Jamie. What was it about the workout that hooked you? Were you fit when you started... were you able to do all of the exercises?

Medium avatar

(5136)

on May 05, 2011
at 09:59 PM

I kind of hate sun salutations myself and there are a few of them here, but she has some VERY unique postures, and I think I'm pretty flexible but some of the hip openers she does are just super. I've also taken classes with people trained by her that were really different pose wise from the standard and I learned a LOT.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 09:56 PM

tartare... thank you! I've done yoga before and liked it (I'm naturally flexible, which surprises people), but classes are really hit and miss, and one hour is too much for me. Last class I went to I wanted to shoot myself - she had us doing sun salutations the WHOLE HOUR! I've bought DVD's before and not been happy with them... I'll check these out!

Medium avatar

(5136)

on May 05, 2011
at 09:52 PM

incidentally she lists her favorite foods as "buffalo deer elk kaboocha squash"... sounds pretty paleo to me.

E35d651e011b3ad72d22decf79537749

(143)

on May 05, 2011
at 09:52 PM

haha my fiance makes fun of me for my "lady-crush"

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 09:50 PM

thanks so much! This looks intriguing. And yeah... she has a rockin' body, and I am completely hetero. Wow.

06f46afda9ee3ca7f0070a3caa294a91

(305)

on May 05, 2011
at 09:26 PM

i agree with todd. you have to find what not only works for you physically, but mentally and spiritually as well. any exercise program can be good for you physicaly... but will you enjoy it? will you feel good not only after it, but during? does it wear you out or pump you up? find what fits into your personal groove. if i were you, i would sign up for one of those free 1 day CF classes... if you can dig it, go for it! if not, there are PLENTY of great activities out there that can change your life.

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16 Answers

13
149b995e86368f21dfa912f88dbaf12d

on May 05, 2011
at 10:33 PM

First, no matter how you did it, congratulations on losing 200 lbs! That's just amazing! I've been doing CrossFit for 3 months now - I started at 230 and I'm down to 220 - about 80 lbs over my recommended weight. I could barely do ANYTHING and the first couple of weeks were so scaled down for me that I was sure everyone was laughing their butts off as I left the box (trust me, they weren't). Over the past few months I have doubled my weights on everything - realize that means I'm up to a whopping 30-35 lbs on barbells, 15 lbs on dumbbells, and my "heavy" workout the other day had me lifting a 30 lb kettlebell for the first time.

I still can't do a pullup - but I can now lift most of myself up using a modified ring pullup. I still can't do handstand pushups, but I'm on my knees on a plyo box everytime it's in the WOD and I'm going as low as I can straight down. My pushups, still on my knees, 3 at a time (up from 1 at a time (and barely that the first week)). Heck, I just made it through my first 200m run without stopping (and no, it's not up to a sprint, but I RAN 200m WITHOUT STOPPING!).

No, CrossFit isn't for everyone, but it is extremely scalable, adaptable, and conquerable. I doubt I'll ever look like or be able to do some of the things the gals do at my box, but in 3 months I'm already doing more than I've ever done in my life. I feel better at work, I don't huff up the stairs to my second floor apartment, and my clothes are falling off (I've only lost 10 lbs; but I've lost 3 dress sizes; I put on muscle like a fiend apparently).

Visit the boxes in your area - talk to the coaches, see if one will offer you a free week or even a couple of discounted days. I did 2x a week for the first two weeks and then moved up to 3x a week. I'm going between 3-4x per week now (while taking 6 classes and working a full-time day job). Because it's so "regimented" (and that's really a harsher word than I want, but is the best to describe it as) I know that the 1 hour I spend there is probably the most productive hour of my day; and the effects are obvious.

It will be hard, and it will hurt (even when you do it correctly - I never knew muscles got stiffer 2 days AFTER a good workout LOL), but even if you do it for a couple of months and then move to a gym or take it outside or do videos, you will learn more about what your body CAN do and that's probably the most important part; imagine being able to walk into any exercise situation and know that you can learn the movements and that you will be able to do some part of the workout and that you will improve as long as you keep at it.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:49 PM

thanks for the kudos. People think weight loss surgery is the easy way out, but it's really not. With everything I know today I may have done things very differently, but I don't regret the WLS. And thank you for your detailed account of your CF experience, it really helps! I also appreciate it when people say 'it will be hard' because when it's hard I'm like 'why is this so hard for me but not for other people?'

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on July 10, 2011
at 07:41 PM

youre an inspiration. Keep it up plus one

Ee7c5b7b9d4cd48d61dc259e6966a725

(90)

on July 11, 2011
at 12:51 PM

Wow, that's courage! Inspired by you Heather.

7
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 05, 2011
at 09:20 PM

Well, I consider myself very fit and athletic and I avoid CF because I feel it's too much. At the risk of upsetting the CrossFit people on here, I think it is cool and trendy right now, but I do not think it's necessary at all. Walk, hike, get out in nature, do some sprints, fuel your body properly and you should be just fine... a lot of it seems really complex and form is key. If you have all the right tools, with proper training and coaching, and you have serious fitness goals, go for it. Outside of that, meh.

06f46afda9ee3ca7f0070a3caa294a91

(305)

on May 05, 2011
at 09:26 PM

i agree with todd. you have to find what not only works for you physically, but mentally and spiritually as well. any exercise program can be good for you physicaly... but will you enjoy it? will you feel good not only after it, but during? does it wear you out or pump you up? find what fits into your personal groove. if i were you, i would sign up for one of those free 1 day CF classes... if you can dig it, go for it! if not, there are PLENTY of great activities out there that can change your life.

246ebf68e35743f62e5e187891b9cba0

(21415)

on May 06, 2011
at 01:09 AM

+1 - Crossfit is unique and neat, but it seems to focus on volume over form and pushing past points that your body has evolved to defend against. If you are already lean and athletic, and want a challenge... yay crossfit. If you are a normal person and want to keep cortisol down, get healthy, and not stress over workouts - then hike, lift 1-2 times a week, and stay mobile throughout the day at a comfortable pace. Your body, hormones, and friends/family will thank you for it.

8502654e620f0e24a9be90ecb0d45e88

(0)

on July 11, 2011
at 04:07 AM

@Joshua - I can see your point about volume over form, but that really depends on the quality of trainers you encounter. At my box, bad form really isn't tolerated because it leads to injuries, and the trainers communicate that fact. Regardless of the program, I believe good trainers make up for a myriad of sins in any workout regime. I like CF because it is so extreme - it suits me. It's certainly not for everyone.

5
Medium avatar

(5136)

on May 05, 2011
at 09:47 PM

I'm going to recommend some yoga for you, and here's why. If you are out of touch with your body and just getting started with reacquainting yourself with your own physicality, I think it's the absolute ideal place to start. It certainly is a workout too, but there is a lot of focus on form, and a lot of focus on paying attention to what is going on to your body, your center of gravity, your alignment, coordination of breathing and many other things which i consider the basics of good high level athleticism. In addition, you're prepping your body via flexibility and strength training with your own bodyweight that will be a nice foundation for anything you want to do later. I firmly believe concentrating on these foundations (and to some people they do come naturally) will make you a better athlete long term and help you prevent injury in the future no matter what you do.

I highly recommend Ana Forrest's videos because she's awesome and is one of the most highly regarded yoga teachers out there, having taught since 1975. She also comes from a history of personal physical setbacks and gears what she does towards western culture posture/lifestyle issues. And you can do it at home, no need for the gym. She is very specific in her teachings about form and you have time to think while you're in the poses. Check it out: http://www.forrestyogastore.com/Ana-Forrest-Yoga-c/MEDIA/DVD+CD

Edit: Portland, Or? great place to get a nice bicycle and start riding! (if you don't already) It's a lot of fun and no gyms involved, plus you know, you can run errands and work out at the same time.

Medium avatar

(5136)

on May 05, 2011
at 09:59 PM

I kind of hate sun salutations myself and there are a few of them here, but she has some VERY unique postures, and I think I'm pretty flexible but some of the hip openers she does are just super. I've also taken classes with people trained by her that were really different pose wise from the standard and I learned a LOT.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:16 PM

thanks, a few sun salutations are fine, one hour is ludicrous and boring!. The hip openers sound intriguing to me as I've always had hip pain. Which of the DVD's would those postures be on?

Medium avatar

(5136)

on May 05, 2011
at 09:52 PM

incidentally she lists her favorite foods as "buffalo deer elk kaboocha squash"... sounds pretty paleo to me.

Medium avatar

(5136)

on May 05, 2011
at 10:59 PM

gotta disagree with you Jae. Bodyweight exercises are a legitimate fitness program. It's weight training using your own body!

Medium avatar

(5136)

on May 05, 2011
at 10:42 PM

i would say 'Strength and Spirit' is the one to get, I think there are two sun salutations on there, and a bunch of good hip openers, good back exercises and other stuff.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:15 AM

i totally agree with you, tartare. yoga can change your body and your attitude towards it in profound ways and is an excellent form of exercise and self care. ana forrest also has a history of disordered eating, and has grown into a very wise attitude towards body shampe/size/ability.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 09:56 PM

tartare... thank you! I've done yoga before and liked it (I'm naturally flexible, which surprises people), but classes are really hit and miss, and one hour is too much for me. Last class I went to I wanted to shoot myself - she had us doing sun salutations the WHOLE HOUR! I've bought DVD's before and not been happy with them... I'll check these out!

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 05, 2011
at 10:42 PM

I think yoga is great, but it is not a FITNESS PROGRAM.

3
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 05, 2011
at 10:05 PM

CrossFit is not for everyone.

However it works for a lot of people, CrossFit gyms greatly vary from one to the next. So experience at one will not be the same as another one.

People throw out that CrossFit is to much and (insert over training, and dangerous explanations here) However CrossFit when scaled, and done under the supervision of a decent trainer is very beneficial.

You may not what to be an elite athlete but you would greatly benefit from it, and with proper training and REST DAYS!!! 3on1 off is not the best for everyone, I do not even apply to that. When I feel like i need time off I take it. Sometimes I take 2-3 days off or more. All depends how I feel which a lot of people do not get though their head. CrossFit 3-4 times a week is more than enough for most people.

With that being said, getting outside and enjoying yourself its great too, go for walks, bike, hike, swim etc. Don't get hung up on the need to go to the gym to workout if its a nice day and you just want to relax.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:11 PM

thanks Ryan! If I do start CF I will definitely try all 3 then. Appreciate the advice on rest days.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 05, 2011
at 10:13 PM

A lot of gyms have intro's to get you used to them. So if you have the option of more than one go and see which one suits you. Some even have classes to put you together with other people in a similar fitness category as yourself so everyone is around the same pace. The environment is very encouraging and I would be shocked if you found anyone that wouldn't encourage you to improve no matter yours or their fitness level.

3
3e6c0ab969e49e2f341d6a55ac771cc4

(420)

on May 05, 2011
at 09:56 PM

I'm a firefighter so I feel CrossFit is perfect for me because it replicates the physical activity I do while on an incident. However, if I wasn't in such a physical profession I would still appreciate what it had done for my body. I know CF is meant to make you perform better, not look better, but the six pack I have developed and the total change in the size of my butt are side affects that I am very happy about. A CrossFit workout is scaled to each person so you're not expected to go all out right away. If you want to see you progress and understand how much stronger and healtier you're getting, I think CF is great. It is really hard for the first couple of weeks, but if you have the mental fortitude, it pays off in the end.

3
E35d651e011b3ad72d22decf79537749

(143)

on May 05, 2011
at 09:39 PM

I live by this couple: bodyrock.tv (Copy and paste the link)

For the following reasons: 1. Their workouts are short (usually about 20 minutes) 2. They will make you sweat! High intensity and muscle confusion gets you results. 3. You can do them sans equipment, or pick up the few pieces they use. 4. You can do the workouts in your living room, outside, on a boat, on beach, anywhere. 5. Zuzi is ridiculously hot (and so very sweet) and my lust for her rockin' bod makes me power through those last painful reps.

It might help you work up to crossfit if that's really your ultimate goal. But I found it was plenty to give me the muscle-definition and weightloss I was looking for. I swear - watch one workout and you'll be hooked.

E35d651e011b3ad72d22decf79537749

(143)

on May 05, 2011
at 09:52 PM

haha my fiance makes fun of me for my "lady-crush"

Medium avatar

(12379)

on May 06, 2011
at 02:58 PM

I was just about to post this link! They are awesome - and definitely invest in the timer - it's super helpful for the workouts

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 09:50 PM

thanks so much! This looks intriguing. And yeah... she has a rockin' body, and I am completely hetero. Wow.

E35d651e011b3ad72d22decf79537749

(143)

on May 06, 2011
at 11:01 PM

I don't have a dip station but I can mostly improvise if I hunt for a few well-placed park benches. Bree is right the timer is KEY. you can even put it suggestively in your cleavage (now THOSE aren't paleo) haha

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 09:53 PM

thanks Bree... I bought a timer last night!! I wish I could get a dip station, those look fun.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 07, 2011
at 01:22 AM

Many parks have dip bars for the children. I used to do dips all the time as a kid. Wish I had kept up, 'cause now I can't do them :(

2
C7bea2b4a21affa567a4405c69c45715

on July 10, 2011
at 10:32 PM

Crossfit is AWESOME. I'm 50-60 pounds overweight right now. Just had a body fat test done at my CF and it was 35%. :( I started CF about a month ago. Female pushups were very hard, my squats looked horrible, and I could barely do a CF situp. Now in just that short amount of time, I can do a regular push up 5-7 at a time, my squats are better (even better than my husband who is a Drill SGT! :p ) and I can do the CF situp without issue.

At first I was very intimidated about walking into the CF. I had been playing around with the idea for about 3 months and finally decided to do it. The great thing about CF is that it scales to you, NOT to the CF owner, the top CF in the box or the person next to you in class. It's all about what you can do and what you feel comfortable with it.

2
072fd69647b0e765bb4b11532569f16d

(3717)

on May 06, 2011
at 02:39 AM

I can honestly say that CF changed my life, if not the workouts, the people I met there. I enjoy the CF style of working out, but the two guys I now CF and lift weights with on a regular basis are two of my best friends. My point is that the group workout setting offers more than just fitness. It offers fellowship with good people with similar goals.

7e746be2f0e550a8cd7df881322ae705

(18701)

on May 09, 2011
at 01:23 AM

This is exactly why I wanted to CF. The people. Too bad it was just me and my coach at 5am and he was a jerk. Boo. Someday, my CF will open, near me, with a bunch of early risers.

1
3dd8db6984470f2d169bdc52524b60cb

on July 10, 2011
at 06:48 PM

I believe crossfit IS for EVERYONE and here's why. I am overweight as well and felt very intimidated walking into the gym. But that's MY deal!! I need to remember that. Everyone has been so supportive and nice and if I really look at the facts, no one is judging me. They are all just happy to help me along my fitness journey. It is unbelievably hard and it hurts. Having said that, I felt physically stronger after one week at the gym. I got more in 4 workouts at Crossfit than a month at my gym. You have just as much right to be there than anyone else. The people are great and there is a lot of attention focused on correct form and injury prevention. The best part? I am stunned at what my body can do. I am also doing a nutrition challenge that seems too rigid and impossible, cutting out all sugar (any form including honey) and processed foods out of my diet. It has forced me to cook whole, healthy foods for myself and plan things out. Here's the amazing thing: My appetite has gone down 100%!!! I am no longer hungry all of the time and feel like my body is finally getting nourished. I hope you try it! Even if it seems over the top. You will be amazed by what you can do!!!

1
19eedcc966e18e2864383fa53dcb80f6

(110)

on May 06, 2011
at 02:13 PM

Kim - seriously huge congratulations on losing that weight. That is an amazing accomplishment.

Everything's pretty much been said, but as a new 'crossfitter' myself I thought I would chime in. It has been pretty transformative for me, and I've only been at it for a few months. I'm not seriously overweight, but I had no level of fitness when I started. I still can't do a single strict (unassisted) pullup or pushup, but a lot of people can't. What Crossfit gives you is the right progressions to work up to those movements, in a safe coached environment, with a really great group of people (ideally!). At my affiliate we have people of all sizes, shapes, ages, and levels of fitness -- from overweight people at a low level of fitness to olympic athletes. But we're all doing the same workouts, together, at a level we're comfortable. I really can't recommend it enough, but definitely take a look at some trial or drop-in classes at your nearby affiliates to find the one you like best.

Medium avatar

(12379)

on May 06, 2011
at 03:00 PM

+1 for trying out different boxes - you have to make sure that you like the vibe there - you will be relying a lot on the other people in your box and your coaches a lot, so make sure you like it and that you 'click' with them

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 03:19 PM

thanks Nick... I'm assuming a 'box' is equivalent to a class?

1
Af9537cfa50562b67979624e9007e12a

(1334)

on May 06, 2011
at 12:03 PM

I would recommend that you buy a squat rack and weights from craigslist or somewhere and start a 5x5 program like stronglifts. I hate people, so I could never go to a gym, and I like the freedom of working out when I please without driving around to do it.

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 02:02 PM

PKN... thanks! I am leaning toward your idea and the other 'at home' options. How do you stay motivated at home?

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 03:23 PM

PKN... I appreciate your thoughts! I just blocked out my calendar, now all I need to do is do some kind of moving during that time every day. It's a start, I guess! I am going to mix it up though each day.

1fc9c11cf23b2f62ac78979de933ad83

(2435)

on May 07, 2011
at 01:26 AM

Kim, wanna be accountability partners? Not to sound cheesy, but we sound like we're at about the same place in fitness, and could use someone to help motivate us.

Af9537cfa50562b67979624e9007e12a

(1334)

on May 06, 2011
at 02:38 PM

set up a schedule, in fact stronglifts has it all dialed on spreadsheets you can download. If I don't stick to my schedule I feel guilty. I tell myself "I'm not going to have the body I want by watching TV". I have also figured out that no matter how bad I want to blow it off, once I start and get my blood flowing I get into it, so I make myself do even one set of something, and it goes from there. Playing old Motley Crue loud helps too.

1
Eecc48184707bc26bce631485b5b7e34

on May 06, 2011
at 12:16 AM

I really like bodyrock.tv Several crossfitters I know are out with knee and back injuries indicating to me that cross-fit as a regular form of exercise is "too much". Perhaps once every 7 to 10 days but not more than that.

Anyway, bodyrock is free and because it's online, modifications are easily done to manage intensity. For example, I only do them as HIIT/interval/tabata workouts once every 7 to 10 days. The rest of the time I attempt to match her reps, taking many breaks as needed to keep my heartrate at 55-75% of my MHR. She does have instructions for modifying most of the exercises but even when she doesn't, it's still pretty obvious.

The vast majority are bodyweight only but some use a pull-up bar (no worries, I can't do a pullup either), a stability ball or a sand bag.

There is a donate button on each daily workout and I try to always remember to make a small donation - no matter how much I spend "donating" to her site, it's a lot less than I'd be spending on a gym.

Diigo is my favorite bookmarking tool and I've just started cataloguing my favorite workouts of hers under the tag "bodyrock": http://www.diigo.com/user/cillakat/bodyrock

B4ec9ce369e43ea83f06ee645169cee0

on May 06, 2011
at 02:53 AM

thanks Katherine! I appreciate you sharing your bookmarked workouts. I am really intrigued by bodyrock. I am starting these workouts tomorrow!

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on May 05, 2011
at 10:53 PM

All Crossfit gyms are different so you can just go to one and say "it's not for me". Of the Crossfit gyms in my area, there are ones I'd recommend because they have smart trainers and good programming, and there are ones that just blindly follow the main site programming and don't think for themselves. So you have to check the gym out before you commit. What I love about crossfit (or at least my experience with crossfit) is the community. I can understand being self conscious being overweight going to a 24-hour fitness like place, but of everyone I know at all the different crossfit gyms, they won't care. Crossfit generally attracts the kind of people who are supportive no matter what you can or can't do and they don't judge your on your looks, just how hard you try. It's all about pushing yourself and getting the most out of it for you. I'd say, find a good gym with friendly people (it's easy to visit a gym and watch a workout or two), and adjust your training so that you're not overtraining and hurting yourself (maybe that means only starting out with 1 or 2 workouts a week, you just need to listen to your body). Just do what you can do and put your all into it and you'll probably find a great group of people socially in addition to a great workout.

That being said, I still argue that weight loss (and fitness) is 90% diet and only 10% exercise, so don't feel pressured to workout, just tweak your diet until it quits working, then throw in some working out.

I'm a huge fan of crossfit, and recommend it to just about anyone. But I think my gym is a really good one because the trainers are really smart and set up good programming and know how to adjust things for different abilities. So look around and see what you can find, it can't hurt to try it and if it's not for you, you didn't lose anything by trying it.

1
31cd30cb210f9d13bf990a3410fce31c

(423)

on May 05, 2011
at 10:06 PM

+1 for CrossFit. Try it and see if you like it. I was hooked after the first workout.

B4ec9ce369e43ea83f06ee645169cee0

on May 05, 2011
at 10:09 PM

thanks Jamie. What was it about the workout that hooked you? Were you fit when you started... were you able to do all of the exercises?

31cd30cb210f9d13bf990a3410fce31c

(423)

on May 06, 2011
at 12:43 AM

Kim - I started changing my eating and focusing on fitness last year by starting kickboxing. At the same time I started training for a Tough Mudder event (which was last month). I am relatively fit but still have the last 20lbs to lose. I realized after my first CrossFit class that my fitness was nowhere near where it should be. I was able to do all the exercises but a good CF gym will scale the exercises to the fitness level of the participant. I was hooked on the intensity and the satisfaction of pushing my body to do something my mind kept telling me I couldn't. Just my 2 cents.. :)

0
E2d5aca4739552a6e7354b89560a1497

on November 16, 2012
at 07:41 PM

I am just starting Crossfit. This is going on my second week, and I don't think I can take anymore. I am new to this, and call me crazy, but ANYTIME you start a new excercise routine, you never start out doing WAY TOO MUCH RIGHT OFF THE BAT. It is always good to start out slow, but how in the world do you call it slow when the first thing you do is run for like 5 minutes? and i am not talking about a light jog, either. Then going up and down a flight of stairs? How the hell is that SLOW? Um, I am overweight, but there are things I can do, but if I am beginning a program like this, don't you think it would be beneficial to start slower than that? I am trying to lose weight here, not become the next female superhero... Also, what is the deal with working out everyday for CF? I thought your muscles were supposed to rest at least for one day before you start up again. I'm sorry but when is it a good thing when the person who is training you asks how you are doing and you tell them that you can barely move. I couldn't even lift my past my waist standing up, and sitting down, I couldn't even reach the cabinet becasue i could barely raise my arm. My legs felt so tight like I was going to lose my balance, and driving home was horrible. I had to stop and sign up for a different class because it just got to be too much of a burden. I understand you are doing things timed,but if you are just beginning, what in the world would make you think that I could lift 75 lbs right off the bat? HELLO!!!!!! You have to WORK YOUR WAY UP TO THAT, NOT START OUT WITH THAT.... I personally think the person who is training me, is full of BS.

0
77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 05, 2011
at 10:53 PM

I agree 100% with Todd's assessment that CF is sometimes "too much" but it is also often "too little" in terms of skill and strength work, not to mention planning and periodization.

CF can be disastrous if you have a bad coach. On the other hand, CF can be great if you have a great coach, who will avoid all of the pitfalls that Todd has outlined.

If you don't know exactly how to tell whether a trainer is any good, please don't go visiting CF gyms and trying to figure out if they're right for you. (IMHO most trainers suck, whether or not they're affiliated with CrossFit.)

I would recommend Scotty Hagnas over at CrossFit Portland. I can't vouch for him personally, but Robb Wolf can (and does, IIRC).

It doesn't matter whether you do X or Y. (Except yoga. Yoga is not a fitness program.) What matters most is whether you have a great coach, and Scotty is one.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 06, 2011
at 12:10 AM

I've done it here and there and actually really like it. But I choose to do it on my off days as a stretch, relax, mind body connection. I highly recommend it. I just seem to view it differently than you.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:26 AM

yoga can kick your ass, if you let it.

Medium avatar

(5136)

on May 05, 2011
at 11:55 PM

just curious how much yoga either of you have actually done?

Medium avatar

(5136)

on May 05, 2011
at 10:57 PM

downvoted for the yoga is not a fitness program. I couldn't disagree with you more, Jae. Yoga can rely a lot of bodyweight based exercises and holding poses and breathing techniques which raise your heart rate and bring muscles to fatigue. Unless you think you can only improve fitness with props.

Medium avatar

(5136)

on May 06, 2011
at 12:22 AM

i guess so... i mean, my point is that, once you get past "here and there" and into more advanced yoga, you encounter some very challenging poses, some movements that require explosive power and holding poses that combine balance and strength, occasionally throwing movement in there too (moving inversions). There are a lot of basic yoga classes out there, as that's what the majority of the population is capable of/looking for. Obviously powerlifters don't start with the heavy weights either, they work their way up as strength increases. To blow it off is just uninformed.

Medium avatar

(5136)

on May 06, 2011
at 12:24 AM

Incidentally, my husband is a certified Crossfit trainer (though he has issues with the way it gets carried out sometimes), so, I am familiar with the other side of the coin.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 05, 2011
at 11:46 PM

Upvoted - subjective. I don't view yoga as fitness, but more of a mind body connection. It's all relative.

Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 06, 2011
at 12:25 AM

yoga can kick your ass, if you ever try it.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on May 06, 2011
at 01:07 AM

I don't disagree, I just don't think a down vote was warranted over seeing something a little differently. Having an open mind is why a lot of us are here :)

Medium avatar

(5136)

on May 06, 2011
at 01:16 AM

ahh, no i downvoted because he mentioned it twice, after I gave a yoga recommendation that i genuinely thought would help someone. He gave no reasoning why he thought yoga was not a fitness program and it seemed to be merely a person bias.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:21 PM

I have yet to meet a previously sedentary woman who developed a 1.5xBW deadlift, 3 dead-hang pull-ups, or an 8-minute mile from doing yoga. Sedentary ppl need strength, conditioning, and mobility/stability. For beginners, yoga doesn't do a good job of developing strength or conditioning, although it can do a good job of developing some mobility/stability. I understand that advanced yoga can develop some kinds of strength, but Kim is not going to take advanced yoga classes right away. She'd be better served learning to deadlift with a good coach.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:13 PM

@akd: I agree that some types of yoga can kick your ass, but what some people don't understand is that getting your ass kicked is not a valuable marker of a successful fitness program.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:19 PM

@tartare: Your defensive comments are a bit tiring. I don't claim to know anything about yoga. FWIW, I've taken two yoga classes and enjoyed them greatly. My flexibility improved a lot. I'm not blowing off yoga at all. I think it can be very beneficial, especially for previously sedentary individuals, but you and I have different notions of what "fitness" means.

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