CrossFit or Traditional Weightlifting

ajv35XX

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This one is pretty cut and dry. For loosing weight and getting stronger overall, would CrossFit or a traditional weight-lifting program with cardio added in help with said goals?
 

jaywhite97

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70%-80% of your results are going to come down to nutrition. I have cut out all sugar. For me, that meant no condiments(ketchup, barbecue sauce, ranch) not just sweets in general. Hell, even tomatoes, Vidalia onions, and too much fruit are on the list. If you are trying to lose weight then you need to do something major to shock your body into a fat burning mode. 2 weeks should be sufficient enough time to see progress and make changes. I started writing down what I eat. I can't afford to do 6 meals a day so I do 2-3 meals a day. Breakfast is one I will skip and that may become my fasting time. If you have questions about something don't be afriad to ask. SO many people are too prideful to ask someone for help or suggestions.

I feel like Crossfit people are stronger then I am and probably a little more fit, but a lot of the exercises they do in my honest opinion are injury prone. I am not trying to get hurt; nor will I risk getting injured to get that max or weight. Its just not worth it to me. I don't like the fact they lift a lot of weight above their head. That's going to be a no for me.

One can lose weight either way how much you lose depends on body type, nutrition and work out. HIIT vs just straight heavyweight plays a role in it. I just started to come down 20# so far but I am trying to keep my maxes up 350# bench and 415# squat. DOnt want to lose muscle in the process. It took me a while to figure out nutrition. Got to find out what works for you and whats your goals.
 
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Gregor.Samsa

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I did CrossFit before my kids were born and lost quite a bit of fat, got into great shape and increased strength. That being said, there’s a lot of technical Olympic weightlifting moves thrown into the mix without being coached by people who are necessarily proficient at it. Factor in all the random WODs and AMRAP, fast as you can and as much as you can stuff, I always seemed to have tweaks and strains and pains. Recovery started to be a bitch and I Felt like I was headed towards injury city. Lots of good stuff to CrossFit but wasn’t for me.

I’ve gone back to lifting heavy. Ran a couple different programs but the best two I’ve used were Staring strength and my favorite which is 5/3/1. Heavy lifting with an emphasis on proper form, consistency and slow steady progress has been fantastic for me. Just make sure that you focus on including plenty of mobility work, conditioning and prioritize recovery. I have made a ton of progress on this path.

Whatever you do, you’ll find the most success with the program that you believe in and stick to. Don’t program hop!
 

clcustom1911

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I've done traditional weights and crossfit. I enjoy weights for long term and crossfit for a 2-3 month period when I'm looking to switch things up. I'm just starting a 2-3 month crossfit gig to get in better shape for a career change coming up. I also enjoy the peer pressure and competitive drive when I do crossfit vs. Working out solo.

One thing I personally do is I will absolutely do less weight or fewer reps, or otherwise modify the prescribed exercise to better accommodate my level or strength. It's called fitness, not brokeness. Doing 20 kipping pull ups while tearing your hand callous apart is stupid if I Can do a little more strict pull ups, but only do 12-15 or so.
 
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Simia Dei

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Instead of either option, take a look at the Hybrid Performance Method training plans. It’ll get you stronger and is better structured than CrossFit. There are subscription plans or you can find some of their plans on places like the /fit boards at 7Chan or Vola.
 

reynja

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I have changed from mostly crossfit to a powerlifting program based on the Westside method and I am happy about it. Training sessions usually take a good bit longer, every bit as hard, and the group has the same sort of community aspect which I like.
Monday - heavy legs (max effort - ME)
Tuesday - volume upper (dynamic effort - DE)
Wednesday - time under tension day - something like a 1 mile sled drag about 200-225lb
Thursday - DE Legs
Friday - ME upper
Sat & Sun - range, scuba, run, etc

So far:
- Less joint soreness/issues
- Stronger
- No burpees :D

I add in some cardio on the side and may drop in to a crossfit class here and there.
 

brianf

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I did CrossFit before my kids were born and lost quite a bit of fat, got into great shape and increased strength. That being said, there’s a lot of technical Olympic weightlifting moves thrown into the mix without being coached by people who are necessarily proficient at it. Factor in all the random WODs and AMRAP, fast as you can and as much as you can stuff, I always seemed to have tweaks and strains and pains. Recovery started to be a bitch and I Felt like I was headed towards injury city. Lots of good stuff to CrossFit but wasn’t for me.

I’ve gone back to lifting heavy. Ran a couple different programs but the best two I’ve used were Staring strength and my favorite which is 5/3/1. Heavy lifting with an emphasis on proper form, consistency and slow steady progress has been fantastic for me. Just make sure that you focus on including plenty of mobility work, conditioning and prioritize recovery. I have made a ton of progress on this path.

Whatever you do, you’ll find the most success with the program that you believe in and stick to. Don’t program hop!
this times 1,000,000
you can get a crossfit license by taking 2; 4 hour classes over the weekend
so 8 hours of training to do Olympic lifts.
crossfit is the number one cause of injury for non sport (football, soccer) injury over the past 6 years.
proper lifts (relatively strict non compound movements) and low impact cardio (rowing, bike, elliptical) are what you should focus on.
 

hafejd30

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This one is pretty cut and dry. For loosing weight and getting stronger overall, would CrossFit or a traditional weight-lifting program with cardio added in help with said goals?
I think you should try both. I prefer weightlifting but that’s because I enjoy it more as a hobby. Try each one for a bit to see what you enjoy most. If you enjoy it you’ll put more effort in and it won’t seem like a chore which most give up in under 2 months.

If I need to loose weight I lay off the heavy weights and go to more cardio and less weight with higher reps. IF wanting to add weight I increase weight and decrease reps.

Started 10 years ago with a variety of both at 6’3” 175 lbs. Currently 260 lbs.

I was faster/more agile at less weight. Definitely stronger right now tho
 

Wormydog1724

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I've been lifting weights up and putting them down for 16 years since HS. I'm a skinny bastard so I'm not doing it for weightloss, more for weight gain. I weighed 109lbs as a HS freshman, and 140lbs by the time I graduated HS. Now I'm just shy of 170lbs but as strong as I've ever been, still not saying much compared to some of these oxen out there but pound for pound I think I hold my own.

Anyways last year my wife got into crossfit so I tried it with her. The first week was amazing and I loved it. The grunting, the throwing weights, the encouragement. Fuck the running. I hate running, but I put up with it. After two weeks I didn't feel like I was getting the 'pump' I usually got from my normal weightlifting so I started going to the gym AND crossfit. Two weeks after that and I was burned the fuck out. I'm 32 years old, who the hell am I trying to impress? I quit crossfit, felt like a complete puss but I'm not injured and I'm not burned out anymore.

I plateau on my weight lifting every year, then I have a break through and go up a bit. I've been doing that since I started lifting. Two months ago I switched my routine to Jim Wendler's 5/3/1 and I am loving it. Before I'd go in and just do as much as I could in an hour, doing a chest/should/back/trap routing for days 1 & 3, and a bi/tri/legs/abs routine for days 2 & 4. Basically doing 6 reps of heavy ass weight for 3 to 5 sets, 3 or so exercise per muscle group. I think I was over doing it to be honest. Now I'm doing the 5/3/1 with a set program and gradual increase in weight after each cycle and I am seeing results already. Just one low rep core lift each day with two high rep accessory lifts. Some days I'm out of there in 30 minutes if I bust my ass. Sometimes I work on my typer sniper phd and it still takes an hour but the results are what I'm liking.

I don't know what the rules are on this site for linking to other sites but if you google "5/3/1 workout" and look for the "5/3/1: How to Build Pure Strength" from T-Nation, it explains it the best. I created an excel spreadsheet to take my 1 Rep Max (1RM) which then converts it to my Training Max (TM) (90% of 1RM) and then it breaks down each day on percentages of my TM for the programed lifts increasing in percentages with week one being 5 reps, week two being 3 reps, week three being 5/3/1+ reps, and then week four being a deload week of light weight. After week 4 add 5lbs to upper body lifts and 10lbs to lower body lifts. I've only just completed the first cycle but I've already noticed an increase in strength, which is my main goal. Why do I need strength, I'm a banker that sits at a desk most of the day... it's nice to have goals and being strong has never been a bad thing.

Wow sorry for the long read, this really got away from me.

TL/DR... Jim Wendlers 5/3/1 on T-Nation website.
 

shields shtr

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I've been doing CrossFit going on about 6 years now. I certainly don't drink all the Kool-Aid though and modify the WODS as needed to scale to my ability. Good CrossFit gyms will recognize your abilities and help you scale as necessary. All gyms are not created equally however, so try a few out before you commit. Sometimes I take breaks from CrossFit as well and do other things. Also, as an earlier post said, a huge part of it is diet. Lean meats, veggies, no sugar. Enough carbs to keep you energized for day to day and working out. It's not that hard fundamentally, but for me diet is the toughest to adhere to...I'm gonna go eat some ice cream now.
 
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WtxShooter

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I guess I'll go against the grain a bit here. Me personally, I did weight lifting pretty strict for years and never really got into "shape" the way I wanted to. I switched to crossfit after my brother recommended it to me, and absolutely fell in love with it! Did it for about a year and a half. Were there injuries? Yes. One mainly. And the sad part is that it was 100% caused by me going past my limits and not paying attention to proper form. My coach was right next to me barking at me that my form was wrong and to focus before it causes a problem. One rep later....it did. But the lesson I learned? I'll never be the next Rich Froning, so make sure that you're doing it for the right reasons. I became obsessed with pushing harder because the results were the best I had ever had. I'm 39 years old, and after a year of eating right, and doing CrossFit, I was back to my high school weight, but even healthier. So for me, I was convinced I could be better than I was in high school again. WRONG! I pushed harder, even when my body said stop. And it bit me in the ass. I took some time off to recover, ended up being promoted at work, which in turn ruled out my CrossFit schedule, thanks to the new hours. But I'll be honest, there isn't a day that goes by that I don't miss it. It was stated above correctly. If you research it, and find a gym that actually has skilled coaches, I truly believe it's one of the best forms of fitness there is. But you do have to listen to your body and know when enough is enough. Knowing what I know now, I truly wish my schedule allowed it, because my previous "box" was amazing. And it was worth every penny to me. I wouldn't hesitate for a second to do CrossFit again.
 

Lkwoolsey

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I stick to powerlifting with cardio (ie, circuits and runs) mixed in. Seems like the crossfit gyms I see/ have been to emphasize speed rather than proper form. Too easy to get broke flinging weights around. I try to focus on perfect form. More muscle mass=more calories burned, which will translate to greater fat loss. That said, jaywhite97 hit the nail on the head; nutrition is the most important part. There's lots of ways to up the nutrition game, from macros to cutting out various foods. Some of the fad diets are dumb and simply not worth it. eat veggies, good carbs, and protein, cut out the bad fats and sugars (which are just bad carbs) and work out alot.
One more thing that I think is worth mentioning, which do you enjoy more? Crossfit or weightlifting? people tend to stick to programs they like more, and since consistency is the name of the game, I'd go with the one, or mix, or what you enjoy more. I like powerlifting, so that's what I do.
 

olive drab

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My wife has been doing crossfit for the past 5 years and has been happy with it. I tried it out and found it too cultish and didnt like the vibe so I stick with cardio when i wake up and weights 3x a week in the afternoons/evenings. the one thing I did take from crossfit is the gym I went to for a bit was very focused on the nutrition and some people there were doing that nutrition coaching for a few bucks a month (I thought it was a rip off). I searched around on the internet about macro eating and found that my results with cutting weight, and getting stronger were better when I tracked my food. When I paid more attention to macros then calories, and consistently slept 7-8 hours I felt better and more energetic throughout the day and while working out. Apparently I was undereating by a lot without even realizing it.
 

500grains

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If you decide on crossfit, go with light weight and very strict form until you are confident you can increase the weight without injury. The crossfit metcons really do help cardio. But I hate snatch and clean and won't do them. I do substitute exercises.

And I have to do to yoga to reform my body after too much crossfit.