Police Officer Preparation & Law Enforcement Resource - Archive

While I tend to hit the gym pretty regularly and try to stay in pretty decent shape. With that said, I am not much of a gorilla (contrary to the opinions of a few members on here)... just a formerly very skinny guy who tries to stay in shape.

I had some significant injuries in the past and had to adjust my workouts accordingly (less running, etc.). Very recently, at the risk of ending my career, I have been directed by my doctor to stop all recreational running. As much as I love it, no more trail running for me. I still hit the stationary bike regularly and I am planning on hitting the trails really hard with my mountain bike when the weather breaks.

So, in the attempts of getting some alternative cardio in, I buckled to the peer pressure of a couple friends and gave Cross Fit a try today.

Holy crap, did it kick my a$$!!! I cannot remember the last time I have been so beat up. I LOVE it! I still plan on keeping a heavy day or 2 of lifting in each week, but I am sold on this!

...now I need to get some rings and a couple kettle bells. :)

For those interested in a killer workout, good strength and solid endurance training, check out www.crossfit.com.

I'm both interested and curious.

Do you do it in a class? By yourself? Are there videos?
How does it actually work? The site doesn't do a lot of explaining that I saw...

Citicop.

Go to the website. Each day they post a workout. Some of the exercises are weird or have weird names, but there are descriptions with vids on the site. :)

Most do not require a ton of strength. Rather it is endurance. You WILL hit muscle failure.

It seems interesting and there's a cross fit gym near me. Keep us posted! I might have to check it out myself. For home workouts I just started the YRG Workout dvd's by Diamond Dallas Page (yrgworkout.com) it's low-impact high cardio yoga mixed with some old school calisthenics. So far I love it.

I bought them because I'm recovering from a knee injury and can't really do the running or boxing workouts I used to do.

Well, my gym is a normal, run-of-the-mill gym. I just look like a fool, doing the cross fit in there. I did field a few questions, just in a single workout.

My buddy has been doing it in there for a couple months.

Expensive as all hell, if it weren't so expensive I'd be in it.

Expensive as all hell, if it weren't so expensive I'd be in it.
That's what I've heard to.

Regarding this workout regime...is there gain without pain?

I hate pain.

I love gain.

Therefore, I have found very little gain.

Expensive? Sure, if you join a cross fit club.

I already have a membership to a gym and I am doing it in their facilities, just as my buddy has done for couple months. The only things that may cost me anything (which I am not rushing out to get) is a set of rings (~$50), a set of 3 kettle bells (~$150) and 6'-8' length of 1" diameter rope (which I was looking for before I decided to try cross fit).

Most of the equipment needed should be found in any reputable gym. These include pull-up bars, bar bells, weights, medicine balls, etc. In fact, I thinhk it would be easier (cheaper) to properly do cross fit at home than a good weight lifting regimen.

Crossfit is one of those pesky programs where in order to get the best results, you have to put in maximum effort. Sort of like a Gym Jones philosophy. If you're not a little apprehensive about your workout, you're not going at it with the right attitude.

The difference between Crossfit gyms and regular gyms, as explained by the Crossfit Journal...




*
How To Get Kicked Out Of Your Gym In 10 Days Or Less


Day 1
Bring your own music – use a boom box – and turn it up to inspiration levels and start working out. AC/DC’s “Thunderstruck” should do the trick.

Day 2
Set up a circuit like one of the typical CrossFit “Workouts of the Day” and put a sign up at each station advising others that this equipment is reserved for accurate timing of your effort.

Day 3
While practicing the Olympic lifts drop a max load from overhead. This may do it right here.

Day 4
Find a twenty-inch platform and perform box jumps. Try three sets of two minutes of max jumps. Bizarrely, this one irks the sh!t out of most gym management.

Day 5
Take a pair of dumbbells out into the parking lot to do walking lunges. You may be accused of theft.

Day 6
Bring several powerlifting buddies to do some super heavy deadlifts. Don’t forget to grunt, scream, and use chalk!

Day 7
If the gym has support poles climb them. If not find something to climb; sling a rope over a beam or rafters, attach some climbing holds to the wall and use them. You won’t get to the climbing part if you need to attach anything. You may get stopped at the door coming in with a twenty-five foot coil of two-inch rope.

Day 8
Workout with your shirt off. If you don’t get a reaction have your girlfriend or wife take hers off.

Day 9
Walk on your hands, or do handstand push-ups or some other basic gymnastics stuff.

Day 10
If you’ve gotten this far, this one is the clincher. Record your efforts by writing them on the wall.

If after day ten you are still allowed in, you belong to a great gym. If not, c’mon in and welcome to Cowlitz CrossFit!




Hmmm... on re-reading, that's not as funny as I thought... I'll leave it anyway.

Crossfit is one of those pesky programs where in order to get the best results, you have to put in maximum effort. Sort of like a Gym Jones philosophy. If you're not a little apprehensive about your workout, you're not going at it with the right attitude.

The difference between Crossfit gyms and regular gyms, as explained by the Crossfit Journal...




Hmmm... on re-reading, that's not as funny as I thought... I'll leave it anyway.

Can't that be said for ANY fit routine?

...and no, it was not really that funny (or specific to cross fit)

[QUOTE=CincyCop;892368]

I hate pain.

QUOTE]

What?! Pain is the BOMB. I love pain. I self inflict pain when watching TV just to remember how much I love it. After my workouts, I just collapse in the center or the gym and sleep for 30 minutes. Then I get up and do 3 sets of 20RM squats, then sprint some hills. Then I suckerpunch myself in the jaw just to make it stronger.

Crossfit is one of those pesky programs where in order to get the best results, you have to put in maximum effort. Sort of like a Gym Jones philosophy. If you're not a little apprehensive about your workout, you're not going at it with the right attitude.

How about that's the case with any and all workouts. If you are not putting your all into your workout, then you are just wasting your time. Like of like the people who take a novel with them to the treadmill. :rolleyes:


What?! Pain is the BOMB. I love pain. I self inflict pain when watching TV just to remember how much I love it. After my workouts, I just collapse in the center or the gym and sleep for 30 minutes. Then I get up and do 3 sets of 20RM squats, then sprint some hills. Then I suckerpunch myself in the jaw just to make it stronger.

Uh-yeaaaa...
You are definitely down to your last two marbles, aren't ya. One's lost the other on a search & rescue... ;) :p

Can't that be said for ANY fit routine?



How about that's the case with any and all workouts. If you are not putting your all into your workout, then you are just wasting your time. Like of like the people who take a novel with them to the treadmill.

I need a little *tongue-in-cheek* smiley... Certainly what I was driving at was that in order to get max results out of any PT program, maximum effort must be applied (hence ONE of THOSE pesky programs...)

Look at the proliferation of workout devices on the market that advertise how easy it is to get in shape, just a few minutes a day, it doesn't feel like a workout, it's so EASY, 20 minutes a day 3 times a week, etc etc. Anyone looking for this style of quick-fix miracle workout (OMG, I only have to Crossfit for 20 minutes today!?!?) is going to experience little or no improvement, and that was the attitude I was subtly mocking.



...and no, it was not really that funny (or specific to cross fit)
Eh, I only included it because Crossfit themselves put it in their little Crossfit journal. I remembered it being more amusing than it actually was.

...Anyone looking for this style of quick-fix miracle workout (OMG, I only have to Crossfit for 20 minutes today!?!?) is going to experience little or no improvement, and that was the attitude I was subtly mocking...

Oh you are right. The funny thing is just thinking of the reaction when someone who goes into a workout with that attitude. :) For example, yesterday's workout was a quick 20 minute routine. It was 5 pull-ups, 10 pushups, 15 squats. Repeat AS MANY TIMES AS YOU CAN for 20 min. Sounds real easy. LOL

Oh yeah, that particular one is easy for about 2-3 minutes. By minute 18 the hallucinations start to set in.

I've been off Crossfit for awhile. Maybe it's time to go back.

...yesterday's workout was a quick 20 minute routine. It was 5 pull-ups, 10 pushups, 15 squats. Repeat AS MANY TIMES AS YOU CAN for 20 min. Sounds real easy. LOL

Alright high-speed, how many did you get done in 20 minutes?

Uh, I think muscle failure hit after about the 3rd reptition (I am not much on endurance). :)

Actually, I felt like crap yesterday (and I'm home sick today). I may do that one tomorrow (it does look fun), depending on what tomorrow's workout is. :)

I tried a routine and woke up the next morning so sore, I felt like I had been violated in my sleep.

Looking forward to stretching it out and trying again.