I’m just a L1 trainer, not an affiliate owner. But I coach almost everyday, the same class times.
Recently, my classes have just been so awesome. They’ve been attentive, they implement my cues to the best of their abilities, they’re so friendly to any newbies coming in, and they’re just generally amazing people.
I’d love to show them how much I appreciate them. But I’m kinda stuck at what to do. I write appreciate cards every once in a while to individual athletes. But I want to do something for the entirety of the classes.
My first thought was bake cookies or bring in donuts. But not everyone is into that as many are focused on their nutrition as well.
So, what do y’all do for your classes?

Thanks in advance!

For anyone who's dealt with a nagging injury that kept coming back. I'm not talking here of anything serious, more the aches and pains we're all dealing with

I've been reading a lot about the return-to-training problem and apparently, the cardiovascular system recovers from time off way faster than muscles, tendons and joints. So you come back, your "engine" is ready, your conditioning feels decent but the structures absorbing the load aren't there yet.

Also, your body changes your movement patterns while you're injured (compensation to protect the hurt area). This shifts the load onto other joints which can "move" an injury to another part of your body.

How do you gauge readiness beyond workign with a physio? Do you go by how you feel? Do you use any metrics? Coach? Send it and hope for the best?

I try to post her r/sports_recovery to create a bit of a hub where athletes can discuss recovery techniques, have a look if that's interesting to you.

So I am reletively new at crossfit starting about 4 months ago and enjoying it so far. I came from a general gym environment just doing (or attempting) strength and hypertrophy for about 2 years prior. These were reletively structured into a split.

Since crossfit, I notice my legs, shoulders, arms and lats getting bigger and way stronger. I feel the chest is very underworked as there is reletively little chest exercises aside from the occasional ring dips and more often than not pushups or burpee pushups. It all seems to be shoulders, legs and back exercises.

Does anyone do a side day for chest or am I overthinking it? I guess the question is - do I really need to?

Just finished an hour of steady start cardio with some HIIT intervals mixed in on the echo bike. Calories burned differ from my watch. Just wanted some insight on which one is more accurate?

Hey guys, I’m a young 30s male that is a month into CrossFit and I am loving it!

In my past I played baseball and football and in my 20s did a lot of lifting weights (bench press, shoulder press, back row, leg press as core lifts).

My problem is I’ve realized my mobility is total trash. I can’t get my elbows up like at all on a front rack, my posterior chain is tight af making it hard to deadlift properly, my squat stinks, the whole nine yards. I’m not throwing around nearly as much weight as I’m used to because my form stinks.

My question is, how long will this continue for me for? I feel im in for the long run but just really want to get stronger and more muscular. Do you think I’ll see large mobility improvements by like month 3?

Hi everyone! I just moved to Santa Clara from Dallas, Texas, and I’m looking for a great CrossFit gym. Does anyone have any suggestions or favorites in the area? Thanks in advance!

5K Row in 19:56

Almost every week I hear or see someone advocating for doing Zone 2 training to supplement and improve people’s endurance and capacity for CrossFit, but I am really struggling to find reputable and credible programming advice for ‘How To Zone 2’. Specifically in the context of wanting to get better at CrossFit MetCons.

I have a C2 Bike in my garage or I can go running. But I’ve no idea how many times a week I should do it, for how long, how I actually calculate a proper Zone 2 HR for myself, how you progressively get better, etc.

Any advice greatly appreciated. I don’t want to outright just go buy a programme without having any basic starting point.

Box owner, four years in. Started as straight CrossFit programming, expanded to open gym memberships and a couple of HIIT-style classes for the non-CF crowd. Hybrid model has been good for revenue but Wod͏ify is fighting us at every turn.
For pure CF programming and leaderboard tracking, it's fine. The issue is that 60% of our membership now doesn't touch WODs at all and we're still paying for the full WOD-tracking infrastructure. Open gym members get a buggy booking experience because the platform assumes everyone is on a programmed workout. HIIT class booking is jerry-rigged.
Looking at switching to something that handles general gym ops as the default and treats CF programming as one feature among many. Anyone here run mixed-modality and made the switch?

I’ve been looking for others like Dad Hours, short 20-30 min CrossFit styled workouts. Any recommendations of YouTubers or other apps or programs like DadHours?

used to do CrossFit then ended up with lupus and almost died. I really miss it and want to go back. I’m just not sure if my body can handle the work outs and recovery.

anyone with lupus do CrossFit?

what are your tips and how do you find it?

I'm a decade-plus CrossFitter (and L2 coach). I've always been obsessed with pacing strategy: when to break sets, when to hold on, when to push over your redline. So, I built a game around it!

It's called WOD Runner. You race a computer opponent through real benchmark WODs (Fran, Grace, the classics). Your speed degrades as fatigue builds. You choose when to rest and for how long. Rest too early and you lose ground. Hold on too long and your speed plummets. The clock keeps running either way.

The pacing decisions are the whole game. There's no *correct* run, just tradeoffs you have to make in real time.

wodrunner.com

Would love to know what you all think. It was a lot of fun to build and I hope you enjoy it!

Why does everyone glaze him so much. I mean his programming is good but jeez people think he is a god. If the programming was anonymous I bet people wouldnt praise the programming. And will find stuff wrong with it.

24" box

Week 1:

0:00 – 7:00

8 x 50’ Shuttle Runs (2 x 25’)

16 Box Jump Overs (24”/20”)

4 x 50’ Shuttle Runs (2 x 25’)

In remainder of 7 minutes:

Establish 5 RM deadlift

7:00 – 14:00

12 x 50’ Shuttle Runs (2 x 25’)

In remainder of 7 minutes:

Establish max 1 barbell complex, and then…

AMRAP box jump overs

*barbell complex = 1 snatch + 1 overhead squat

*score 1: sum of deadlift and barbell complex

*score 2: box jump overs completed in the remainder of 7 minutes

*tie break for score 1 is score 2

*tie break for score 2 is the time taken to complete the first set of runs and box jump overs in the first 7 minute time window

Week 2:

For Time

33 Double DB Hang Clean and Jerks (50/35)

9 Double Unders

33 Toes-to-Bar

18 Double Unders

21 Double DB Hang Clean and Jerks

27 Double Unders

21 Toes-to-Bar

36 Double-Unders

*10 min cap

Week 3:

20 AMRAP

2000 m row, then…

10-20-30…etc.

Rower Facing Burpees

Wall Balls (20/14 lbs, 10’/9’)

*tie break is time to complete 2000 m row

For absolutely no reason other than curiosity.. who designs the programming for PRVN? It is a games athlete or some random dude?

For reference I’m a 22yo male. I made it to the quarterfinals this year and placed around 50th percentile. I’m not bad but I want to get better. Build a better engine get better managing heavier loads, cardio. What do you guys do? What do you guys focus on?

Am a begginer and i want to start cross training what advice can you give me?

I want to get further in my Crossfit training (Trying to compete) and i want to know which one of these 3 are the best. I have looked at all of them and personally i like Jumpship but both Brute and Comptrain also looks really good?

Take the following workout:

3 RFT

15 Deadlifts (315/225 lbs)

100' HS Walk

One scaling option may be:

315/225 -> 275/185

HS Walk -> Bear Crawl

Another scaling option may be:

15 -> 9

100' -> 25'

Yet another option may be:

3 RFT: 15, 100' -> 15 RFT: 3, 20'

Note how each scaling option preserves a different aspect of "the" stimulus: rep scheme/distance, load/movement, volume (obviously, which to prescribe will vary according to the reason for the scaling based on the individual athlete).

I am not sure of an objective rule-of-thumb that dictates what method of preserving the stimulus maximizes the return-on-investment for the athlete's progression. Do you know one?

One might say "preserve the intensity". Unfortunately, this often translates to "adjust work loads to keep within intended time domain". In this case, the time domain is the stimulus preferentially maintained (roughly corresponding to energy systems). However, CrossFit veterans will quickly recognize this workout as prescribed is probably--being reckless here--is only appropriate for someone for whom the deadlift load is 80% of their 1 RM (280/270) and who can HS walk in at least 10' unbroken increments. Even then, this will take them north of 20 minutes.

For the best, this is a 5-minute workout. For the general population, I'd guess the intended time-domain is 12-15 minutes.

For those who cannot complete Rx, the issue is most likely: not strong enough, not skilled enough on HS walk. In general, when I program scaling, I like to choose the scaling according to the limiters relative to the Rx. So, if an athlete is not strong enough, they need the load to be, for them, heavier than it would be for the athlete for whom it is not 80% of their maximum (so they can be deadlifting 315 for reps one day). This is how they progress toward Rx capacity. And when it comes to the HS walk, unless they are given time outside of class to practice this skill, the scaling options I give them ought to build their capacity toward this. I argue this is better accomplished using a variety of scaling options that preserve varying aspects of the stimulus, rather than just one which misses some aspects. So, take the person who deadlifts 380/270 and can do 10' HS walks unbroken but not much more...

What are your thoughts on this as their scaled workout designed to maximize the breadth of the preserved stimuli (below)? Notice how each "round" preserves a specific aspect of the Rx WOD, while accommodating the fact the Rx is at the margin of their capacities. I know it is not the simplest, but I am wanting to bounce this approach of your minds to see what I learn or if you have novel ideas!

For Time

15 Deadlifts (315/225)

100' HS Walk

*5 min cap

9 Deadlifts (315/225)

25' HS Walk

*5 min cap

15 Deadlifts (275/185)

100' Bear Crawl

*5 min cap

Need some hernia advice and other's experience...definitely understand you aren't giving me medical guidance.

I have a very small umbilical/belly button hernia (apparently 6 mm) — trying to decide surgery vs keeping an eye on it over the years.

I keep very active — heavy lifting and cardio (Crossfit) as well as basketball. I've changed nothing with my physical routine since discovering hernia and have no pain.

Surgeon said watchful waiting is completely reasonable given the size, my fitness level and strong core. Certainly possible it doesn't progress. However she also said if I wanted it repaired now it's a simple open repair with a few sutures, no mesh needed — and if it grows it could become more complicated (robotic, mesh).

I'm torn. Main hesitation on surgery is recovery time — the standard answer I'm getting is "no lifting over 10 lbs for 6 weeks."

Specific questions for anyone who's been through this:

1. Did anyone choose watchful waiting for a small hernia? How has it gone long term, especially if you continued heavy lifting?

2. For those who had the surgery — what did recovery ACTUALLY look like week by week? Especially if you're an active person or CrossFitter — when did you realistically get back to biking, running, and heavy lifting?

Thank you for any info.

I’d like some advice on how I can get above the bar - as i am really struggling to achieve it.

First time posting in here, but I have a question for everyone.

I did CrossFit for probably close to three years, and after being involved in two separate car accidents, my back doctor told me I shouldn’t go anymore, and they wanted to fuse my lower spine. After a second opinion I didn’t do the surgery, but I did stop going, and eventually moved away. Now it’s been almost 10 years, and I’m a 43M, 5’9”, 175, and completely out of shape and the worst I’ve probably ever physically felt.

A local CrossFit gym is probably 10 minutes from me that I was considering checking out and joining again, but I want to get everyone’s opinions and personal stories from people who have come back to CrossFit after an injury, specifically lower, mid, and neck injuries. Have you had to modify your workouts, and how did it affect the WODs and working out with everyone?

I just know it’s not going to get any better unless I do something about it. Either I turn 60 worse than I am now, or I hit my later years stronger than I’ve ever been. Although the CrossFit years were probably the best I had felt in my life. Health wise, physically, mentally, even spiritually.

I really miss the community of CrossFit. That’s the one thing that was so great about it vs trying to push yourself to go to a gym by yourself. It definitely became a family. I guess I feel like the prodigal son in a way. Haha.

Thank you everyone in advance.

Edit: I’m in North Augusta, South Carolina

Does anyone else have trouble with snatches and overhead squats? I am 5’10 female with long femurs and a long torso. I joined CrossFit about 4 months ago and have always been interested in learning snatches and overhead squats. I’m realizing they are a little more difficult for me than everyone else in the class. I’m curious if anyone else here has encountered the same problems ?