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Benefits of progressive lifting vs. CrossFit?

Answered on August 19, 2014
Created August 25, 2013 at 12:31 PM

Hi all???I'm hoping you can offer some advice:

I've been lifting for about a year and a half, currently doing StrongLifts 5x5 2-3 times a week. I'm also following a 10K training program, running 1-2x a week. I'm 41, female, and I eat paleo.

Yesterday, I tried a CrossFit class at a local box. I was really impressed with the coach, who took a lot of time to focus on form. And the class was fun, hard, and took me out of my comfort zone.

I'd like to do more CrossFit, but I don't see how it could fit into my current fitness mix. It's an intense workout and would hinder recovery from SL--and could mean overtraining. It incorporates a fair amount of cardio, so not sure I'd also want to run if I were doing CrossFit on a regular basis. I'd also like to improve my flexibility, and have been wanting to add yoga now and then.

So, here's my question. My main goals are fat loss (I have approx. 10 lbs of fat to lose at this point) and general fitness (I love lifting and am certainly happy to make strength gains, but I don't really care about hitting a particular strength goal). Forgetting which program I'd actually enjoy more, which do you think is more conducive to achieving my goals? StrongLifts and running, or CrossFit and yoga? And why?

Thanks in advance for your help!

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 11:42 PM

SL being a split system heavy weight workout makes you go too long between body parts of you ar doing only twice per week. If you try to do two major lifts per day, you won't do either very well. It is designed ideally for a 4 day per week schedule, with 3 being minimum.

9bafd310f70ae4f1a931fd82b134d4d9

(0)

on August 25, 2013
at 09:28 PM

Yes, that is good advice. I'll probably figure out some kind of combo program. One more question, though: Why isn't SL a good program if you can't do it 3x per week?

9bafd310f70ae4f1a931fd82b134d4d9

(0)

on August 25, 2013
at 09:26 PM

Thanks so much for your input. That's pretty much what I was thinking, too.

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 04:32 PM

For years, I trained with the carb load, sugar energy mentality, and in the last two years of being lower carb (by SAD standards) and paleo I have increased my performance in every exercise category, from endurance, power, strength, stamina, etc.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 03:35 PM

Thanks dude. You know I actually do appreciate the info you out on here, despite having disagreements. I do come into this with a bias because of the nature of how I train, which tends to favour sugar etc, and this probably does give me some conformation bias but yeah thanks.

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 03:12 PM

NO, but a little dynamic stretching is not bad. Several studies have shown static stretching prior to exercise to increase risk of injury.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:58 PM

Sorry, one more question, static stretching before cardio? This is an area I have no clue on, I only started stretching at all a few mopnths ago, I used to be that idiot that never stretches.

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 02:41 PM

Static stretching post workout has mixed results, but is an adequate option. My preferred is a proper cool down to end your workout, and stretch some other time. I personally don't do foam rolling, but know people who swear by it. The ATG before stretching seems to be trying to work the stretch reflex and reset the gogli tendon organs some. Sure.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:35 PM

How do you feel about foam rolling and things like holding ATG body squats before stretching versus static stretching? What are your thoughts on static stretching post workout?

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:34 PM

that is Great advice.

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2 Answers

1
C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 01:44 PM

First off, Crossfit will probably help you lose more weight without bulking up as much. For Stronglifts, If you can't do it 3 times a week, it isn't a great program. The risk of crossfit is injury. Two different indipendent studies examining the effects of HIIT (using crossfit as their style) found amazing results but a 16% drop out rate due to getting injured. I also recommend if you are to do crossfit, don't do it everyday, but do it 3-4 days per week. Some people go crazy with it. But with that you would have to drop your running to about once per week. As to the yoga, it would be fine to add it in with either of the two once or twice a week. Just don't do it soon before either stronglifts or crossfit, as static stretching before a workout can weaken the muscles by over 10%.

Now for my hybrid recommendation. Do one day of heavy lifting per week, one HIIT, one sprint interval session, one 10k training run, and a yoga session per week. Balance in multiple activity styles.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:34 PM

that is Great advice.

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 11:42 PM

SL being a split system heavy weight workout makes you go too long between body parts of you ar doing only twice per week. If you try to do two major lifts per day, you won't do either very well. It is designed ideally for a 4 day per week schedule, with 3 being minimum.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 03:35 PM

Thanks dude. You know I actually do appreciate the info you out on here, despite having disagreements. I do come into this with a bias because of the nature of how I train, which tends to favour sugar etc, and this probably does give me some conformation bias but yeah thanks.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:35 PM

How do you feel about foam rolling and things like holding ATG body squats before stretching versus static stretching? What are your thoughts on static stretching post workout?

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 02:41 PM

Static stretching post workout has mixed results, but is an adequate option. My preferred is a proper cool down to end your workout, and stretch some other time. I personally don't do foam rolling, but know people who swear by it. The ATG before stretching seems to be trying to work the stretch reflex and reset the gogli tendon organs some. Sure.

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 03:12 PM

NO, but a little dynamic stretching is not bad. Several studies have shown static stretching prior to exercise to increase risk of injury.

9bafd310f70ae4f1a931fd82b134d4d9

(0)

on August 25, 2013
at 09:28 PM

Yes, that is good advice. I'll probably figure out some kind of combo program. One more question, though: Why isn't SL a good program if you can't do it 3x per week?

C45d7e96acd83d3a6f58193dbc140e86

on August 25, 2013
at 04:32 PM

For years, I trained with the carb load, sugar energy mentality, and in the last two years of being lower carb (by SAD standards) and paleo I have increased my performance in every exercise category, from endurance, power, strength, stamina, etc.

9f52f85c3964445d7b16c94a890f6136

on August 25, 2013
at 02:58 PM

Sorry, one more question, static stretching before cardio? This is an area I have no clue on, I only started stretching at all a few mopnths ago, I used to be that idiot that never stretches.

0
B2eb3ff4456b2408e6db558072e7d3f2

on August 25, 2013
at 02:10 PM

Lifting heavy does not make a woman bulky--i absolutely hate that stereotype. Women do not produce enough testosterone for that to happen. Lifting heavy will make you lean and toned--not a freakish she-hulk.

I would watch the excessive cardio b/c that is going to negate your strength and performance. It might also cause some metabolic derangement by adding a lot of stress (therefore cortisol) to your body. If you're body is producing too much cortisol, you are not going to be able to lose the last few. Robb Wolf has some interesting things too say about the dangers of marathon training and the damage it can do to the body.

Be careful with the crossfit b/c too many met cons will produce the same cortisol reaction in your body. I would personally (speaking from my own experience of trying almost anything) a 3 day a week barbell strength training--it's how I leaned out and lost the belly fat--and lots of walking. Maybe one SHORT sprint session. Yeah to yoga, b/c it will lower your stress and improve your mobility conditioning--helping you improve your lifts.

Good luck.

9bafd310f70ae4f1a931fd82b134d4d9

(0)

on August 25, 2013
at 09:26 PM

Thanks so much for your input. That's pretty much what I was thinking, too.

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