New to assault bikes and only training on them because its too cold where I'm from at the minute to run.

Would always have assumed I was fairly fit and have been trying hard to improve this by doing 2-3 assault bike sessions per week (usually around 30 mins per session)

In my first week I decided to do the 10 min max calorie test and only got 105 calories. I found it really tough but after doing a little more research I have discovered this is a poor result as most people seem to get over 180 with some even higher into the mid 200s

My current sessions look something like:

5 min warm up - 45-50 cals

15 rounds of 45 easy and 15 hard (Easy would be around 40-45 rpm and hard I try to get above 75 and keep it there)

Then I do 5 mins of 10 on 20 off

And a cool down

Is this a good method or is there a better way to improve my fitness?

Thanks for any help

I’ve noticed a bunch of people drinking coffee before we workout, and even during warmups. Y’all really do that? I’ve been CrossFitting for about 4 years now, so not a new trend, just something that continues to blow my mind.

I am 5 month postpartum and looking to get back into CrossFit. I’ve been going to the gym doing more of a bodybuilding routine since I’ve been cleared by the doctor. I feel great but I miss CrossFit. However, due to my husband’s schedule and lack of childcare, I am only able to go to the gym 2, sometimes 3, times a week. The closest CrossFit gym is 28 minutes away, so not very convenient. So I was thinking about getting one of the various programs out there (EMOM, HWPO, street parking). But my question is, is it even worth me getting one of those programs if I can only work out 2 days a week? Should I just try and program myself and save the money! Please help, i will take any and all suggestions.

In a month I will have the below tests done on me.

1200m run 20m sprint (with 10m split) Pro-agility for change of direction - target under 5 seconds CMJ test RSI test Pull ups max Plank test with stick for core strength Hand grip strength 3kg MB rotational throw

I have been doing crossfit semiregularly, and now for a sports team I am doing these tests. Main thing I'm looking for is when I should be really driving to improve these, and when I should back off a bit to save energy for the tests themselves.

Also, if anybody has any of their favourite routines that would be good for this, then feel free to share.

Which Workouts Should I Focus On?

Hi everyone, I’m looking to improve at CrossFit and over all health and could use some guidance.

Which types of workouts should I prioritize?

•EMOMs, AMRAPs, or something else? What’s been the most effective for you?

What’s the most popular style or format for CrossFit progress? •I want to focus my training on what delivers results.

Which apps do you use to track your workouts?

I’m looking for something that’s simple, accurate, and works well for CrossFit. (How do you all log these in Whoop if you have one/ how do you WISH you could)

I’d love to hear what’s worked for you and any tips you have for getting the most out of your workouts and Whoop. Thanks in advance!

Yes, it's been posted every week; yes, I know the extroverts love them and the introverts hate them. But you haven't heard this before:

The gym I go to is doing partner workouts every single day for the entire month of December. Seriously. As if it's a feature or bonus.

I hate it. It's always a 50/50 split on the work. There's never time to explain I need to scale at like 40/60 or more because I'm not as good as my (random) partner. The gym is good and has the atmosphere I want, the people are chill and easy to get along with, and the location for me is great. I'm looking for a new gym, despite being a member there for four years.

Come on in and ask any quick questions that you're burning for an answer to or just talk about your workout today!

Please remember to [check the Wiki](https://www.reddit.com/r/crossfit/wiki/index#wiki_frequently_asked_questions) for answers to some common questions, and to use the search!

German: Das Augletics Eight Sport ist deutlich teurer als das Sportstech sRow. Aber abgesehen davon, welches dieser beiden Rudergeräte ist in welchen Punkten besser? Hat jmd. schon Erfahrung mit beiden Geräten gehabt?

PS: Ich weiß das es auch das concept2 gibt, aber darum geht es nicht in diesem Beitrag. Ich habe diesen Post auch schon im Rowing Kanal gepostet, aber da die meisten dort ein concept2 nutzen, wollte ich auch in diesem Kanal fragen.

English: The Augletics Eight Sport is significantly more expensive than the Sportstech sRow. But apart from that, which of these two rowing machines is better in which areas? Has anyone had experience with both machines?

PS: I know there is also the concept2, but it is not the topic of this post. I already posted this post on the Rowing channel, but since most people there use a concept2, I wanted to ask on this channel as well.

Hey there! I hope this is allowed.

I typically train 3 days/week full body, hypertrophy focused. Lately, I have been interested in incorporating a different style of training, and Crossfit appeals to me.

I know that's super general, and a bit all encompassing, but this is why I'd like to get some insight/advice.

My overall goals in all training (in no order) are aesthetic, cardiovascular health, and overall health. Strength comes with it, but I'm not focused on hitting certain numbers on any lifts.

I want this to enhance/improve my standard bodybuilding style of training, but I don't really know how to approach it. I'd still like to be at the gym 3 days/week, around 60-80 minutes. I'd either like to replace some things in my current split/routine, or add some things at home (I have a small budget to add a few little pieces of equipment).

Has anyone else tried to approach things this way, or is this not even a possibility? Is it possible to have the two worlds blend?

Thanks so much!

https://insider.fitt.co/press-release/hyrox-celebrates-5000-training-clubs-and-launch-of-its-performance-centers/

HYROX is plugging away with their affiliation program - 260% growth this year, last I saw CF was still around the 14,000 mark but hadn't moved much over the past few years with all the troubles.

If that growth continues they will have taken a sizeable chunk out of the owner-operator gym market... interesting times for CrossFit given it's challenges with Sport.

Saying this as someone who thinks the CrossFit L2 is the greatest coaching course ever delivered and can be used to teach literally anyone anything. I don't understand how CF havent weaponised the incredible product they have to establish a much much larger network of gyms.

Will HQ be concerened?

Hey y’all, I’m currently working in law enforcement, so I need to have decent endurance and strength. I also prefer to gain some muscle mass, because mass helps. I’ve done a lot of traditional bodybuilding workouts, however I recently haven’t been in the gym frequently due to training requirements. Im getting back into it, and was wondering if anyone had experience gaining muscle mass and performance gains doing HWPO Flagship. Any advice would be greatly appreciated.

Well it's official! Was feeling a sore knee off and on for the past few years, but crossfit, lots of walking, cycling, and running actually seemed to keep pain at bay. Then about 3 months ago pain was getting a lot worse with localised swelling and sharp discomfort. Scans show: torn meniscus and PCL, and then to top it off, severe degenerative osteoarthritis in the knee...basically I've no cartilage left! Just constant grinding and lots of instability.

With that news, I felt a little deflated. I'm in Ireland so wait times are high to get into a specialist, in the meantime, I'm barely able to walk. I've switched running for swimming, and after a month of modifying workouts in my box wods, I made the hard decision to leave my local box (expensive for constantly modifying, or just not being able to do any of the moves).

Surprise surprise, my mental space is SHIT without the support of high intensity, and heavy, workouts! I can't believe I set a PB on a 32 inch box jump 6 months ago, and now I'm barely able to walk up the stairs. So here's my question - are their decently intense crossfit style WODs I can still do in a basic gym, or at home, with minimal weight? I'm aiming for surgery in Jan or Feb (pending consultant schedule), but was told to keep "as active as possible, without causing pain" until then.

Sorry, reading this back now I realize it's really just a place for me to bemoan my own circumstance and whine a bit. But really, any advice on good, reduced impact but fairly high intensity WODs greatly appreciated.

I’m starting preliminary consultations for IVF in the new year. It’s been a really tough road.

Does anyone know anything about going through IVF and continuing CrossFit? I go 4-5x per week and am keen to continue as it’s good for my mental health, but if you google it there’s a lot of mixed responses. They vary from “it’s fine just listen to your body” to “absolutely not. Walk only”.

I’m just wondering about people’s experiences of this? If I knew it would only be one cycle and a short term thing then I’d worry less. But I’m preparing myself that this might dominate my year now.

I’ve worked so hard at CrossFit and just don’t want to lose out now (but if I have to, obviously health and a baby do take priority. I just wonder what others have done).

Thank you 😊

I (30F) am currently 159 pounds and 5’6”. I have always been athletic. I gain muscle pretty easily and have a knack for movement. I feel very lucky. I was my absolute leanest (with decent strength) in 2018/2019. I dropped to about 127 pounds was working out regularly in a gym, doing HIIT once a week, running 2-3x a week and biking everywhere. I was still a student so I had plenty of time and was getting good sleep.

Fast forward to now. I have had two babies in the last 3.5 years, which included bed rest each time, have multiple herniated disks and went on a medication that caused my weight to skyrocket in a year. This summer I hit 167.5 pounds and had clearly lost a lot of muscle mass and fitness.

I stated back up with CrossFit in September after a longer break and I was not consistent before dealing with stress, kids and injury. I stopped my medication and focused on my diet. CrossFit 3x a week in September, 4x a week in October and now 4x a week WODs plus weightlifting and accessory work. From October 1- mid November I lost 8 pounds and plateaued ever since. I have been stuck at 160 for weeks. BUT I am clearly in a body recomp phase. I am continuing to get leaner and stronger but the weight on the scale won’t change.

At what point will the scale start going down again? Will it not go down at all? I do not need to be 127 pounds again especially because I want to keep the gains I have but another 10-15 pounds would be ideal. Do I need to add in cardio? Drop my calories? How long does a recomp phase last? Do I need to completely give up on seeing the scale weight drop?

I remember not too long ago that Craig and Jas were announcing big losses for Hstl Made and Hiller made a video about buying some of their clothes online. Think it looks like they've rebounded, which is good for the sport, based on all the negativity around how CrossFit is dying out, boxes closing etc.

I was pushing for a 50k; however, when I looked up my bike was only counting the time and not the miles anymore. It wasn’t even showing my cadence or watts. Unfortunately , I read while biking so I have no idea how long that was happening but it had to of been at approx 72mins bc my average is 22 miles by 72mins. How do I fix this ?

Have you been working out for a while but need help on something specific? Post your issue here with a detailed description and photos or video if available. The more information you can provide, the easier it will be for others to help you.

Come on in and ask any quick questions that you're burning for an answer to or just talk about your workout today!

Please remember to [check the Wiki](https://www.reddit.com/r/crossfit/wiki/index#wiki_frequently_asked_questions) for answers to some common questions, and to use the search!

https://www.youtube.com/watch?v=ADL4EGoNilM

My takeaways from Bob's comments- Lowlights- The convention floor plan lead to opposing lanes. They wren't really happy with it.- They were very unhappy with forcing the athletes to change weights in the snatch ladder. Wren't able to get enough bars..- It's hard to fit in all the heats - next year they want to have at least one longer test, so something will have to give.- Same sex teams of 3 instead of mixed- easier to attract such teams, easier for equipment. Highlights- Very happy that all but one heat started on time, with three floors.- Inside avoids weather delays. 2025- How to fund the games without QF registrations? - Not possible for HQ to review all SF videos. They are increasing community first review.- Not allowed to talk about 20 vs 10 lanes. "Don't Worry".- Sounds like Birmingham isn't a given. (I had heard it was a done deal.)- Look for dates/locations news in Jan rulebook

What joggers do yoy all recommend for home gym workouts? Im looking for no zippers and high quality but now everybody in the world makes them. Any recommendations? Thanks in advance.

Im curious to know what people lift in comparison to there body weight.

Still working up to clean & jerks but have been focusing a lot on deadlifts, squats, benchpress and shoulder press with a standard barbell.

I currently weigh 87k/ 191p and can do the following:

Deadlift: 110k/ 242p Squat: 80k/ 176p Benchpress: 75k/ 165p Shoulder Press: 50k/ 110p

In an ideal world, I’d like to be able to do my body weight in all of them and more, but it’s a work in progress.

What’s are your experiences? For overall improvement was there anything that you did that helped? And really any other tips on how to improve?

Im a 32M & 187cm/ 6f1.6

Hey Gang!

Two half moon washers are completely bent on one of my old (but gold) Rogue Bar 1.0. Rogue doesn't offer a hardware kit for it (or the 2.0) - so probably they'll tell me to buy a new barbell...

But because of two defective half moon washers I don't want to throw away a barbell!

Any ideas? What have you done in the past - or what would you do!

Cheers!

PS: The half moon washers of the Ohio Bar hardware kit of course is not fitting... 🙄

Hi everyone! I'm new to the world of CrossFit (although I've been working out for years and am quite familiar with the fitness world). I don't have the option to join a class or train with a coach in my city, so I've decided to start on my own. I currently have the CrossFit Level 1 Training Guide, Level 2, the CrossFit Training Guide, and HWPO books. Can I start by reading these books? Which one do you recommend I begin with?