1

votes

crossfitting in a regular gym

Answered on August 19, 2014
Created March 21, 2011 at 9:02 PM

I recently got a free one month trial at one of those supermarket-like gyms. I get access to.a trainer, but they are all SAD exercisers (she told me that I need to eat six times a day to get my metabolism up). What sorts of exercises should I be doing to show her how effective thirty minutes a day of hard, full body movements can be?

Tl;DR: what workouts should I do in a regular gym, and what equipment should I take advantage of?

A0b8c4cc369f93ee987ce15b1bf323fe

on March 22, 2011
at 04:31 PM

+1 for TL;DR :)

24fcc21452ebe39c032be6801d6bbadd

(9812)

on March 22, 2011
at 12:10 PM

+1 for the dead-hangs recommendation!

65430e39d7e9e9322718d016fe668051

(2944)

on March 22, 2011
at 09:52 AM

A guy I went to school with started working at 24... he recommended a vegetarian diet as the best way to get lean, because it "worked for my dad".

65430e39d7e9e9322718d016fe668051

(2944)

on March 21, 2011
at 11:08 PM

I don't know much about crossfit but check this out. You can do most if not all of these in your gym's mat/ stretching section- http://www.marksdailyapple.com/prison-workout/

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15 Answers

4
65430e39d7e9e9322718d016fe668051

(2944)

on March 21, 2011
at 09:09 PM

I stopped listening to the trainers at my 24 hour fitness when I noticed McDonalds and Taco Bell bags on their desks around lunchtime...

65430e39d7e9e9322718d016fe668051

(2944)

on March 21, 2011
at 11:08 PM

I don't know much about crossfit but check this out. You can do most if not all of these in your gym's mat/ stretching section- http://www.marksdailyapple.com/prison-workout/

3
Fe9564da32d84d7213ef2a203f97de48

(279)

on March 21, 2011
at 11:40 PM

One-arm dumbbell snatch is my new favorite - and you will find a dumbbell anywhere.

2
88cffa260e8259942de579503d282ee7

on March 21, 2011
at 10:08 PM

You'll need to be careful that you don't break the "rules" of the facility. I'd avoid doing kettleball swings (or dumbell swings), wallballs, ball-slams, box jumps or any exercise with weights that might involve quick movements or dropping the weights (ie. Linda).

But there are several GREAT workouts that will get the attention of nearly everyone in the gym and they cannot say anything except maybe "doing those full squats are bad for your knees" (you're reply should be "but life may require me to go into a full squat like when I surf, if I don't have any strength in this position how will I prevent a serious injury.")

I recommend: "Cindy" as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups & 15 squats. You should consider doing dead-hand pull-ups to avoid the "cheating pull-ups" argument. "Murph" run a mile, 100 pull-ups, 200 push-ups & 300 squats then another mile run. "Angie" 100 pull-ups, 100 push-ups, 100 sit-ups & 100 squats "Michael" 3 rounds for time: run 800M,50 sit-ups & 50 Back extensions

It's fun watching the reaction of people and talking with them about the program. Good luck! bob

24fcc21452ebe39c032be6801d6bbadd

(9812)

on March 22, 2011
at 12:10 PM

+1 for the dead-hangs recommendation!

2
3ccab807e2b8bb1d050c3584d9c1dd12

(487)

on March 21, 2011
at 10:06 PM

At most "globo-gyms" you can't drop weights...so you can't too much Olympic lifts...

Also you can't do Wall ball...and many gyms don't have rowing machines(even though they will have 50 treadmills)....

It's tough...my gym is $19/month...crossfit is $150/month)

1
B9cfa43798183424786a59d11ac52f76

(145)

on February 14, 2013
at 06:33 PM

I began my crossfit journey 6 months ago at my local YMCA. I just joined a real crossfit gym because I found it hard to motivate myself to make up WODs constantly and there was no supportive community at the Y. People look at you like you're nuts. ESPECIALLY if you're a girl lifting heavy. Crossfit.com will give you WODs but some days that might be tricky depending on what equipment is available and whether it's safe for you to do without someone to watch your form.

Here are some things that I've been doing:

Weight training was key! Bought starting strength by Mark Rippetoe, learned how to effectively squat and deadlift. I work on these with the heavy bar 2-3x/wk. Plus: -pullups on the bar -pushups -lunges -plank work -clean and presses -back extentions

Familiarized myself with the kettlebell (if your gym has one). This is a great tool for strength and cardio.

Used rower, treadmill, jump rope, kettlebell, burpees, or box jumps for short sprints.

So a workout involving these things might be:

WARM UP Start with 1 squat jump, 11 pushups. Then do 2 squat jumps, 10 pushups. Work on this until you're reversed at 11 squat jumps, 1 pushup.

Then do this times 3 as fast as you can: 500 meter row, 5 deadlifts with moderately heavy weight, 6 clean and presses with KB per arm

That's one that should get you sweating. Good luck!

1
3a833804187fe8926214e6c0bd8a0766

(1023)

on March 22, 2011
at 03:55 AM

I used to do CF exercises at a 24hr Fitness, and didn't run into to many problems. I'm willing to bet that just about any WOD will get some type of negative reaction from a trainer though. Those guys/gals tend to follow CW religiously.

Definitely do kipping pullups, KB swings (or dumbbell swings), power lifts, and lighter weight O lifts, but if you drop the weight, big deal. Wait for someone to hassle you before you worry. I always like Helen (run 400m, dumbbell swings, pullups).

I'd also be very suspect of any Olympic/power lifting advice coming from a "trainer." I've seen them say some of the stupidest things to clients before.

65430e39d7e9e9322718d016fe668051

(2944)

on March 22, 2011
at 09:52 AM

A guy I went to school with started working at 24... he recommended a vegetarian diet as the best way to get lean, because it "worked for my dad".

1
267c3d3be7f74646cfd789a403424b9e

on March 21, 2011
at 10:29 PM

Look for a mom and pop gym. I workout at a gym that caters to mostly bodybuilders. It's owned by a former bodybuilder, but there are about 5-6 powerlifters/strongman that work out there as well. After a few odd looks and questions they have pretty much left me alone. I've bought some bumper plates,rings, C2 rower, weight vest, and other things that I leave at the gym. The powerlifters have kettlebells, logs, and other cool things. I share my bumpers and other things with them and they don't mind if I use their things. It's worked out pretty well. I doubt I could do what I do at a globo gym.

0
98a2b080693204bb3f96539656c9e132

on May 16, 2013
at 01:55 PM

Wodshop.org has been a big help in flipping through random workouts to find one that meets your needs/equipment.

0
2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on February 14, 2013
at 11:25 PM

You sound like a gym beginner? If so, procure and read Starting Strength by Rippetoe. Start doing big lifts immediately. No need to do Olympic lifts until you've got the big power lifts down.

Check out the BrandX forum for scaled workouts and piece together workouts with the moves you can do (according to your ability and the rules of the gym). Try AMRAPs or 12-20 minute workouts that incorporate sprints, bodyweight exercises, things like thrusters and box jumps. No need to get too heavy in HIIT-style workouts if you're lifting heavy on your strength days.

Avoid iso machines. Avoid ellipticals. Avoid hours on the treadmill. It's pretty simple. No need for a box trainer, they are a waste of time and generally don't know sh*t about nutrition.

0
E6c14efded576a0bea38a2fe2beced6a

on February 14, 2013
at 10:33 PM

It's important to remember that you can't actually Crossfit at a regular gym because Crossfit is a Brand/Company name. So unless you are training at an affiliate location that has paid all their fees to "HQ" and is legally allowed to use the word "Crossfit" in their name or marketing materials you can not Crossfit. You could even be sued for saying that you Crossfit if you are not at a recognized affiliate.

What you are really asking is how to do metabolic conditioning training at a regular gym while incorporating olympic, body weight, gymnastic, and ballistic/plyomtric type movements.

Good luck finding a place that lets you tie up that much equipment for that long while putting things over your head.

0
2006ccb2b60f9cc5ba5e8eff8a7abc46

on February 14, 2013
at 09:04 PM

you guys make me feel lucky my gym has a room for kettle bells, box jumps and slamming shit.....! yay gym!

0
F44718ed78017cb9aea753e1c4f782f8

(0)

on February 14, 2013
at 05:37 PM

I was surprised to find 2 rowing machines at the 24 Hour Fitness this morning. No one was using them so belted out a 500m row. It did see some folks surprised that someone was using them but I felt back at home all sudden. It will take some time but just miss and used to the group motivation at Crossfit.

0
F8d1237590204813da4467605954c187

on March 22, 2011
at 12:02 AM

You should not avoid kipping pullups for argument sake. You should do kipping pullups strict pullups, weighted pullups, muscle ups, strict muscle ups etc. You should work to have proficiency and strength in all of those movements and know what benefit each one brings. If you can't do this and explain it, then you aren't ready for the argument anyway and neither are they. Shutting down at that point and not exploring your own strength would be a big mistake.

0
C50c1ee7f62cab5a9759a454ea1392e1

on March 21, 2011
at 09:17 PM

You don't need a lot of equipment. I do crossfit and believe it or not don't use any machines but the rowing machine. I do sprints on there. You can do push press with either the bar or free weights, squats, walking lunges, (either weighted or not weighted) step ups on the bench, again with weights no weights. I like tabata workouts when I'm in a rush.

0
15af0507fbc883f4fab23028c10d40e9

(50)

on March 21, 2011
at 09:13 PM

A bar, weights, pullup bar, heavy med balls, sled if they have it, rings or trx... stick to what you know and stay off the Smith Press. LOL.

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