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Starting strength and crossfit together. Hack my exercise routine

Answered on August 19, 2014
Created March 14, 2013 at 8:17 PM

Hello, I'm a former gym-rat-cardio-queen with a bike problem. Over the past 8 months or so I've been learning to let go of cardio conditioning, have learned how to lift heavy weights, and have joined crossfit. My current routine goes like this: Starting strength heavy lifting 2-3x/week, crossfit 3x/week, and maybe something fun thrown in like hiking, biking, or dancing. I rest at least 1 day per week.

Questions: 1) Should I not deadlift and squat on the same day? Martin Berkhan says no, Mark Rippetoe says yes. I'm beginning to think that 2 days of 5x5 with both is a bit much. 2) Also, how can I find a balance between lifting, crossfit, and biking? Right now it's the off season, but soon enough it'll be riding time, and I'd like to train for maybe some cross country mountain bike races and cyclocross in the fall. Finally, 3) Should I rest more days? If so, should I do less crossfit or less lifting?

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on March 15, 2013
at 02:33 AM

Agree that many crossfit workouts are kind of nuts, and packing so much stuff into 15-20 mins means your form suffers and there is some chance of injury. At my gym the only injury I've seen in a year was a missed box jump which led to shin stitches. I think it is surprisingly safe because most of the moves use large muscles and are intuitive. I think the crazy mets cons should be limited to 2-3x per week and have more focus on lifting and technique, just IMHO.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 02:13 AM

Yeah, I worry about crossfit being a little too much at times. Like, the WOD was (Rx for women:) 40 burpees, 30 snatches 45#, 30 burpees 30 snatches 75#, 20 burpees 30 snatches 100# 10 burpees and as many snatches 100# as possible with remaining time (17 mins total). If you're newish, snatches are a pretty advanced move, and then to add the weight and the quantity? That's just asking for sloppiness/injury for most folks.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 02:05 AM

This week: Sun: Weights Deadlifts 5x5 165lbs, OH squats 5x12 with 35lbs, pushups 5x6, pull ups with band 5 rounds of 5. Mon: Crossfit AMRAP cleans, presses, squats. Tues: Rest. Wed: Weightlifting Squats 5x5, turkish get ups, plank work, mobility work. 1 hour walk. Thurs: Crossfit, then zumba later. Fri: Weightlifting (pullups, pushups, deads, squats). Sat: snowboarding/biking/hiking. This isn't every week, but generally it goes like this. I might do another day of rest and less crossfit, depending on how I feel, but I'm one of those people who has a hard time taking a day off.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 01:58 AM

Thanks for your input and making me think about goals. Well, racing in cyclocross in the fall is a goal, but right now it's just learning the movements and gaining strength while hopefully losing some fat. Like I said, my training regimen in the past has definitely been more intense (although weight lifting is new to me) so I'm actually not so good at listening to my body....yet. I probably can't do Fran in under 3 minutes, but considering I can't do a pull up the timing of the workout isn't really my concern.

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2 Answers

1
9a5e2da94ad63ea3186dfa494e16a8d1

on March 15, 2013
at 12:32 AM

So that's crossfit 2-3x per week, lifting 2-3x per week, and something fun 1-2x per week, and a day off. So I guess you have 9 day weeks? :-) Or are you doing two-a-days?

Not sure how hard your crossfit workouts are but I certainly can't do them 7 days a week nor can most people at my gym. The really hard core people do it 5 or 6 times a week and that's it, with maybe the occasional 5k or 10k run on the weekends. At my gym, two workouts per week are lifting, so less intense and more weight and technique, because doing 6 met cons per week is almost impossible. Really if you aren't wiped out the next day I think you aren't working out hard enough. If the workouts are too easy, up the weight or wear a weight vest, or run faster or try to beat your previous time by a minute. Can you do Fran in less than 3 minutes?

You have not said what your fitness goals are. At that level of activity it sounds like you might be training for competitive crossfit or triatholons or something. Having a specific goal might give your workouts some more structure / purpose. Maybe try for a half marathon, triatholon, tough mudder, or competitive crossfit. That way you can bust your ass for a few months and then compete and then take a breather.

My somewhat informed opinion is that this is a whole lot of activity and would constitute unsustainable over-training for most people, and you should either dial it back or plan on taking a break (working out only 1-2x per week for a few weeks) at some point soon. I personally would rather find a workout regimen that I felt like I could stick to for 5 years rather than just trying to kill myself every week, unless I had a specific goal.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 01:58 AM

Thanks for your input and making me think about goals. Well, racing in cyclocross in the fall is a goal, but right now it's just learning the movements and gaining strength while hopefully losing some fat. Like I said, my training regimen in the past has definitely been more intense (although weight lifting is new to me) so I'm actually not so good at listening to my body....yet. I probably can't do Fran in under 3 minutes, but considering I can't do a pull up the timing of the workout isn't really my concern.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 02:05 AM

This week: Sun: Weights Deadlifts 5x5 165lbs, OH squats 5x12 with 35lbs, pushups 5x6, pull ups with band 5 rounds of 5. Mon: Crossfit AMRAP cleans, presses, squats. Tues: Rest. Wed: Weightlifting Squats 5x5, turkish get ups, plank work, mobility work. 1 hour walk. Thurs: Crossfit, then zumba later. Fri: Weightlifting (pullups, pushups, deads, squats). Sat: snowboarding/biking/hiking. This isn't every week, but generally it goes like this. I might do another day of rest and less crossfit, depending on how I feel, but I'm one of those people who has a hard time taking a day off.

1
7f7905ac49ceb86f1497e16245a42025

(10)

on March 14, 2013
at 10:13 PM

Crossfit is a HUGE no for me personally, it can get dangerous and stupid at times. Regarding deadlifts and squats yes you can do them together, also twice a week depending on your own recovery; you need to listen to your own body for this rather then other people's view. You need more rest days and do less crossfit if you can and more lifting, working out soo many days without adequate rest, you will end up loosing muscle and strength at the end and many other downside.

B9cfa43798183424786a59d11ac52f76

(145)

on March 15, 2013
at 02:13 AM

Yeah, I worry about crossfit being a little too much at times. Like, the WOD was (Rx for women:) 40 burpees, 30 snatches 45#, 30 burpees 30 snatches 75#, 20 burpees 30 snatches 100# 10 burpees and as many snatches 100# as possible with remaining time (17 mins total). If you're newish, snatches are a pretty advanced move, and then to add the weight and the quantity? That's just asking for sloppiness/injury for most folks.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on March 15, 2013
at 02:33 AM

Agree that many crossfit workouts are kind of nuts, and packing so much stuff into 15-20 mins means your form suffers and there is some chance of injury. At my gym the only injury I've seen in a year was a missed box jump which led to shin stitches. I think it is surprisingly safe because most of the moves use large muscles and are intuitive. I think the crazy mets cons should be limited to 2-3x per week and have more focus on lifting and technique, just IMHO.

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