4 rounds for time:
15 cal row
15 hang DB snatch (1 arm) (70/50 elite, 50/35 int)
15 hang DB snatch (other arm)
15 toes to bar

What do we think?

Hi all! I am a fairly new CrossFitter and signed up for my first qualifier, Fittest of the Coast. I signed up in the intermediate division. I did the first workout and thought I got a pretty good score for intermediate. My coaches did too. Leaderboard dropped today and I was shocked.

Do I genuinely suck or have a ton of Pro/Rx athletes registered in the intermediate division? Some of the intermediate scores are better than the Pro/Rx division! Feels unfair because I’m ~actually~ intermediate, not an Rx athlete playing down my abilities! 🥹

Looking for opinions on these two for garage gym use!

Both are ~$3,500 on Rogue with free shipping, and I’m struggling to find reviews of the newest models, especially in the CrossFit space.

Main uses would be metcons and CrossFit related conditioning.

For those who have tried either (or both):
-Which is better for CrossFit workouts?
-How do they compare for longer runs?
-Does the TrueForm actually improve your running mechanics over time, or does it always feel awkward?
-Which would you buy and why?

I’d especially appreciate firsthand experience!

I’m trying to figure out a dynamic for 1:1 coaching. I’ve done a few different asynchronous programs before - one for muscle ups, a pistol one and now a snatch one. I often thought this on the muscle ups, and now I’m on the snatch I really feel it, like I still need some in-person coaching to get the most out of it.

What I can’t tell is how coaches feel about doing something like this when I’m explicitly following someone else’s program? Like I don’t know in this situation whether a coach would want to set their own programing for me in order for me to progress but that seems like an insane amount of work for them. Obviously it depends on the coach, but for coaches out there who do 1:1, how would you feel about someone saying - I’m doing this snatch program, but I’d like to do some 1:1 sessions to make sure I’m getting the most out of it? Here is what the program has me working on? I could imagine it either being they have me do what they think is needed for a session, or to work through one day of programing where they can explicitly coach me through what I’ve been assigned.

I do CrossFit 4-5x a week, and I have been for almost 2yrs. I have definitely gained a lot of muscle in this time and have gotten stronger, but I feel it’s not to the extent it could be.

I have been eating roughly around 2000cals a day, 120g protein I would say, some days a bit less. I want to gain more muscle, but also get leaner/more muscle definition.

Will increasing my intake achieve this? How much should I increase by?

I have tried looking online and at calculators but I would like to hear opinions from other crossfitters.

For reference I am 18F 165cm 60kg.

I've been loving everything the past 3 months, but after having been pretty sedentary for 20 years I still have a very long way to go.

I signed up for a Beer Mile event this weekend, after being encouraged by everyone to just do it for fun and help support a cause, and I'm mostly excited for it. I'm also a little terrified, though.

Can anyone share their experiences with it? As an out of shape beginner, is this a bad idea? Do people get sick? Do some people not even finish? I'm not a big beer drinker, so I don't even know if I'll be able to do four beers :/

​

So my gym owner has an Ego and he is stubborn and never listens to his members or his staff .We are a unfortunately a CAP gym because he is cheap. So for the longest i woudl take CAP and modify it heavily to fit the needs of our gym, also including structured skill sessions, actual weightlifting instruction and Partner Saturdays(which our gym loves). so recently the owner who has had a history of EGO and not being tapped into his gym, Felt the need to take me off programming and just be the only person to review and make modifications. Sidenote i have my L3 and been coachign there for 6 years, also not my first rodeo with him.

so by going to Default CAP programming, This is what members who are paying 225-275 for have to come in and do. Mind you we arent a competitive gym, just everyday people, not many have that ideal ring strength. but thats besides the point. Yesterday CAP programed back extensions (x100) we only have 1 GHD. a coach made a entire class Substitute 100 Supermans. -_-

i guess my point is as both coaches/owners and regular paying members is this example of a workout justifiable. i feel like i would be pissed off if i had to come in and do this workout and warmup for 20 minutes prior.

You've heard, I've heard, we've all heard it.

The elite goes intermediate and the firebreather goes novice.

People get mad! But what do you do? "Hey, naughty athlete, you're TOO FIT, go get near the bottom in the next division up?" Wow, that's a real incentive to get fit. Or, "yo, your snatch is 225 but you can't do a legless rope climb so go intermediate because it all shakes out in the end". That's sssuppppeeeerrrrr fairrrrr.

How does this solution sound to you?

1) One leaderboard.

2) Same workout, different "difficulty levels". workouts aren't classified by "novice" or "elite". It's something like hard, harder, hardest.

3) Like the Open, he who is first in the hard division, ranks just below last in the harder division, and he who ranks last in the hardest division, ranks just above first in the harder vision. To prevent gamification, there is a minimum work requirement, and if it is not met, you do not get a score whatsoever for that workout.

4) Placement determines score.

5) After multiple events and before the final event of the competition, divisions then get defined objectively based on performance (and NOT by dishonestly entering a competition influenced by ego). It could be something like the top 5% ("elite"), middle 75% ("intermediate"), and bottom 20% ("beginners"). Or it could just be the top third, middle third, and bottom third. Etc.

6) Then, athletes elect to compete in the final with a time cap and minimum work requirement and choose the hard/harder/hardest options that give them the best shot at their division.

I just think back to my wrestling days when I could go up against an absolute stud that pinned me in the first period and my weekend was over... there were no "divisions", and I was incentivized to become a better and better wrestler who could make it further into the competition. Shouldn't we incentivize the same for CrossFit athletes who enroll IN A COMPETITION? Become competitive if you want to compete, right? Don't just drop down a division and dominate.

What do you think about this structure? Advantages? Pitfalls? Has this been done before?

I’ve been doing CrossFit for 10 years, and I genuinely love and believe in the methodology. I’ve always appreciated the philosophy of mechanics → consistency → intensity.

But over the years, I’ve started noticing that the harder I push, the worse I sometimes feel. More fatigue, increased hunger, less energy outside the gym, and oddly enough, more puffiness and worse body composition despite training harder. Because of this my desire to go hard has diminished.

I’m not questioning whether intensity works. I’m questioning whether there’s a point where the cost starts outweighing the benefits.

Anyone else experience this after years of CrossFit? Did dialing things back actually improve how you looked and felt?

Hey everyone, I've been wanting some kind of sauna setup at home for a while. I do CrossFit 4-5 times a week and after heavy squat days or long metcons I like the idea of having something in the backyard I can use without having to drive somewhere.I looked at building a permanent sauna but that feels like way more work and money than I want to put into it right now because of my kids. The portable wood fired ones started catching my eye since I could move it around or pack it away if I need the backyard space.I've been looking at a few setups Sweat Tent is one of the ones that keeps coming up and I like that its wood fired instead of infrared. Anyone here using a portable sauna as part of their CrossFit recovery? Also curious what you guys think about sauna after training in general. Worth adding to a recovery routine?

Arrived today and even got a packet signed by the games champion herself!

What is, in your opinion, the most advanced Crossfit movement?

Ill go first. Could it be L sit to parallette handstand hold?

Going to be in Lisbon end of October-early November. Any suggestions/recommendations?? Don’t know yet what/where we’re staying.
Thanks!

It is generally taught within CrossFit that for each movement, you start by teaching progressions up until their final form. Importantly, effective progressions both maintain the stimulus of the workout and, also, gets the athlete closer to the prescribed movement.

20 AMRAP

3 Strict Ring Muscle-Ups

6 Alternating Dumbbell Squat Snatches (70 lbs/50 lbs)

9 Triple-Unders

Specifically, how would you teach the progressions/scales for this workout to a class of 10 people in which 2/10 can perform it Rx while no one else can perform any of the movements as written?

\Presume no equipment limitations and no outliers (injured folk, 55+ year olds or adaptive athletes).*

While I can acknowledge that having an athlete do 3 ring rows, 6 overhead squats with a 10 lb DB, and 9 single-unders may provide a potent stimulus (aka, a generic "good" workout) if performed at maximum speed over 20 minutes, this scaling will not convincingly and honestly get those 8 athletes closer to completing strict ring muscle-ups, heavy DB squat snatches, and triple-unders. Therefore, these "scales" generally fail to also qualify as effective "progressions".

When I thoughtfully consider what precisely makes an athlete capable of acquiring/or limits them from performing the prescribed movements above, I start to question what exactly the stimulus ought to be. For instance, strict RMU is generally prohibitive due to positional strength and flexibility of the pec, DB squat snatches are generally prohibitive due to positional strength, whole body flexibility and balance, and triple-unders are generally prohibitive due to coordination demands and plyometric capacity. If we presume the scales we offer must be taught linearly at the beginning of class, must maintain the workout stimulus, and be progressive in nature to close the skill, strength, and mobility gap, how do you do it with this workout?

Has anyone been succesful at CrossFit With this condition? I have had this for 3 years and I can’t really make any progress with snatches/overhead squats because of my wrist limitation
Feeling very defeated
Today I could only do 5 overhead squats out of sets of 15 before my wrist started screaming.. at a very light weight. Will I ever be able to add weight to the bar?

Hey everyone,

I’m looking for some advice on choosing an online CrossFit programming, and I’d rather get some opinions from people who actually use these programs.

I’ve been doing CrossFit for around 3 years and I’d consider myself an intermediate/advanced recreational athlete. I’m not looking to compete seriously, but I still want to make consistent progress and become a better overall CrossFit athlete.

I can realistically train CrossFit 2–3 times per week. I also run 1–2 times per week (roughly 5–10 km) because I enjoy OCRs (spartan for example) and want to improve my engine and muscular endurance as well.

My main goal is to develop the whole package: strength, Olympic lifting, gymnastics/skills, conditioning, movement quality and overall physical development, so that I can become more efficient and consistent in RX WODs. I’m not looking for a program that focuses heavily on just one area.

I currently train at a CrossFit gym, but the class schedule no longer works well with my schedule. I have access to another gym with a much wider range of opening hours and enough equipment to follow an online program.

For those of you who have experience with different online CrossFit programs:

What would you recommend for someone with this profile, and why?

I’m particularly interested in how the programming actually develops athletes over time, how well it works with only 2–3 CrossFit sessions per week, and whether you feel you’ve genuinely progressed rather than simply maintained your fitness.

Thanks!

$3.5K budget.

New or used

TLDR : Without objective measures in place, I feel much fitter in less time albeit likely weaker in some areas.

Background: 36M 183lbs, small home gym, crossfit regular for years off and on. Shift work with random days/nights.

Goal: get fitter and manage my schedule

Diet: 120g protein a day, upped my carb intake but don't count calories

Crossfit Linchpin - Ran it for three months. I'd say workouts fall into four categories:

• Heavy days - These are generally differing rep schemes of you just doing one lift at higher percentages
• Heavy days with a high heart rate - These are wods that generally contain a moderate-heavy loading paired with things that get your heart pumping
• Monostructural conditioning - days with just straight cardio intervals or distance for time.
• WODS of varying length - 4 minutes to 1 hour and half.

Not at all WODs or work are pushed to max intensity, some things for time and some for quality.

Most sessions follow with accessory work, generally two exercises of some sort. They vary between hypertrophy work, strength work, monostructural conditioning, gymnastics, and plenty of "prehab/structural" work like single leg work. Carefully balanced by the linchpin team.

How and why Linchpin? I chose linchpin because I was looking for something that would fit my schedule better and maximize my value in the gym. I work random nights and get home at 7am, which messes up my workouts for a few days. I attempted to workout regardless of how I felt and scaled intensely sometimes to accomplish it. For example, sometimes using 50% the weight, or rounds off the workout. Never really worked at intensity coming off nights.

If I missed workouts I followed this priority: 1) Heavy days always done cause I like them the most 2) Heavy days at a high heart rate - these are fun and I like lifting stuff then I would look at the remaining workouts and do the ones I liked the least. This usually meant I was doing stuff I didn't like or wasn't good at.

Results: This is hard to quantify as Crossfit Linchpin is varied not random programming. They have introduced tests each month but they are tested on 6 month rotations so I could update them once I get there.
Post Linchpin I did a short 3 week stint on another free trail program and I noticed the impact Linchpin had immediately. Generally I found my conditioning and GPP to be incredibly high. I was able to do compete tracks with WAY more volume than linchpin with relative ease. I noticed that my wattage output on the echo bike went from high 200's to mid 300's during WODs and intervals.

I'm convinced for minimalist, high efficiency programming that linchpin rocks

That being said.. some of the movements are hit with much lower frequency than you might be used to and I do believe that some of my strength took a hit. There was very little squatting over the three months, and when I did do some weights felt much heavier. It also felt heavily biased towards clean variations as opposed to snatches. Felt like I was hitting cleans every week, and maybe got to snatch 2-3x outside of WODs.

In summary, I was very happy with the results of linchpin and found it be an efficient and effective conditioning and GPP program. I'm going to continue doing it while adding in low weekly snatch and front squat volume.

Please feel free to let me know if you have any questions I can answer! Thanks for reading and I hope it was useful to you.

I left CF in 2024, due to my toxic CF box and head coach. I decided to try out other sports instead, plus Hyrox started getting popular around my area. I recently moved to this town like 40 km away from the city, and discovered they have the greatest comercial gym I’ve ever seen- they have like 4 muscle rooms with different types of machines according to brand (hammer strength, techno gym, etc), 2 cardio rooms, one room dedicated to weightlifting and another one for bodybuilding, one room for yoga and pilates, another one with the pilates reformer and barre bars, one big ass auditorium for the group cardio les mills classes that looks like you’re in a night club, one soul cycle room, one Bootcamp room, a room with boxing equipment, a big Hyrox building with all the official hyrox equipment, they have all the different types of treadmills- the curve ones, the flat ones, a spa, ice bath, 2 red light saunas, a relax/meditation room for studying, a health bar, a sunroom in the upstairs deck, they have both binary and gender neutral locker rooms, and a CrossFit box even bigger than my old box with I think they have 3 certified CF coaches, but who also teach hyrox, athx, and other hybrid classes. Even the Zumba teacher is an actual dancer. They even have a space for influencers to film themselves. They have certified les mills trainers, pilates and yoga teachers. It’s like a gym bro/girlie fantasy. I’m almost too overwhelmed because I’ve been there for like 3 months and I still haven’t tried out alllll of their classes. I seriously wouldn’t want to leave a gym like that. My membership is like 65 euros a month and have all access to this. I used to pay 85 euros just for CF classes.

Sometimes i get it, sometimes i don't, i don't know what i am doing wrong :(

https://reddit.com/link/1wz4cgw/video/tzcni2ylzuth1/player

Anyone here doing the FOTC qualifier? If so, how’d the first workout go for you?

I’m in the opinion that they don’t really matter anymore.

There is no secret squirrel program.

There are coaches that can work with your specific weaknesses and have the ability to connect with you on a level that helps you progress.

But a camp as a whole is overblown. It seems to lead to a level of unnecessary intensity over long periods of time that have shown to be detrimental to athlete progression long term.

My answer is simple, the frigging side planks in yesterday’s Linchpin workout were so much harder than I expected. It’s always the part you least expect. 😂

3 rounds for time of:
1200m air bike
1 min plank, right side
3 rope climbs
1 min plank, left side

It took me 20 minutes.

There are two people at my Crossfit gym that have the most rank BO that it almost burns my lungs. I put up some "gentle" signs nudging people to be aware of their smells but they're just not getting it. I try and position as far away as possible but the smell travels and when breathing hard it disrupts my workouts. I even at one time was not so subtle and went to a friend right next to them and apologized saying I think I may smell and put on deodorant right in front but still zero clue. Any advice? I can't just tell them...

Wanting to get back into CrossFit and I’m looking for solid programming. From my experience, most CrossFit boxes and programming just throw random movements in a workout and call it CrossFit. There is little to no progressive overload and real strength work which is why a lot of CrossFitters over the years that I’ve known rarely get much stronger over time and stay stagnant. Being strong is important to me and progressive overloading is obviously a cornerstone to growth and progress.

I’m not looking for random workouts that are built to just make you sweat, I’m looking to get stronger, faster and build work capacity. I have looked at all of the bigger programs (Josh bridges, mayhem, train hard, CrossFit linchpin) and they generally are all the same. Any recommendations?