Lower Body and CrossFit

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    Oct 26, 2014 2:10 AM GMT
    So i started doing CrossFit 2 months ago. So far I love it. The camaraderie, the intensity and the constant change just really works for me. And it's working. I brought a suit to be altered right before starting. I went back 3 weeks later and he had to take more off the waist and let some back out of the shoulders/chest.

    However, my lower body is responding a lot more than my upper body. I used to row so have pretty stronge lower body anyway compared to my upper body. But i dont want the difference to get greater! I can't afford a regular gym on top of crossfit. Anyone have tips for building my upper body more I'm eager to hear.
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    Oct 26, 2014 5:27 AM GMT
    Are you doing only the WOD's?
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    Oct 26, 2014 12:29 PM GMT
    Yes. Which is part of the problem I think since they are heavy on squats and the like.
    The issue is time. I frequently have a hard time even making it for my scheduled sessions because of work! I'm trying to convince them to have sessions at 5 am or 8 PM. I'm at work by 7 and leave around 6 many days. So I don't have a lot of time for extra workouts.
    Since i have neither the time nor the funds to go to a regular gym, I'm looking for ideas I can do at the box or on my own in my apt.
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    Oct 26, 2014 2:01 PM GMT
    Wyndahoi saidYes. Which is part of the problem I think since they are heavy on squats and the like.
    The issue is time. I frequently have a hard time even making it for my scheduled sessions because of work! I'm trying to convince them to have sessions at 5 am or 8 PM. I'm at work by 7 and leave around 6 many days. So I don't have a lot of time for extra workouts.
    Since i have neither the time nor the funds to go to a regular gym, I'm looking for ideas I can do at the box or on my own in my apt.



    Question #1: What other classes does your box offer aside from the WOD's?

    Question #2: Are you going to a true CrossFit affiliate or one of those gyms who just use the word "CrossFit" in their name? You can find out by going here: http://map.crossfit.com/ It your box is not listed there, then you're going to one of the many knock-offs that are simply stealing the CrossFit name. The reason why this is important is if it's not a true affiliate they most likely will only offer WOD's.
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    Oct 26, 2014 3:56 PM GMT
    While I'm not a CF guy, I've switched plans a lot over the years, and focus on functional lifting. My guess is that with only 2 months in you may just be seeing that initial boost in growth of muscles that respond better to your new lifting style. I would not be surprised if after another month or two your lower body growth slows down, leaving more resources for you upper body to grow.
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    Oct 26, 2014 4:51 PM GMT
    Matt_TO83 saidWhile I'm not a CF guy, I've switched plans a lot over the years, and focus on functional lifting. My guess is that with only 2 months in you may just be seeing that initial boost in growth of muscles that respond better to your new lifting style. I would not be surprised if after another month or two your lower body growth slows down, leaving more resources for you upper body to grow.


    Well judging from the size of your shoulders/pecs I'll take your word for it!

    And yes, my 'box' is official. I also do O lift to work on my form. They have mobility and gymnast classes as well. But i cant do those moves yet. Still working up to handstand pushups!
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    Oct 26, 2014 5:26 PM GMT
    2 months? Give it some time. Supplement your WODs with O-lifts.

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    Oct 26, 2014 5:31 PM GMT
    n2briefs2 said2 months? Give it some time. Supplement your WODs with O-lifts.



    They only offer O lift 2 nights a week. I can only make it one usually because of work.

    I just don't want to get too lopsided. I don't mind muscular thighs, just want the shoulders/pecs/arms to match!
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    Oct 26, 2014 5:54 PM GMT
    Wyndahoi said
    Matt_TO83 saidWhile I'm not a CF guy, I've switched plans a lot over the years, and focus on functional lifting. My guess is that with only 2 months in you may just be seeing that initial boost in growth of muscles that respond better to your new lifting style. I would not be surprised if after another month or two your lower body growth slows down, leaving more resources for you upper body to grow.


    Well judging from the size of your shoulders/pecs I'll take your word for it!

    And yes, my 'box' is official. I also do O lift to work on my form. They have mobility and gymnast classes as well. But i cant do those moves yet. Still working up to handstand pushups!



    I agree with Matt_TO83 when he says your body will eventually catch up and even out. However if you want to see a huge boost to your upper body development I'd start doing the gymnastics WOD's. All of the moves can be scaled until you build up your strength. If you can't do handstand pushups they will have you do negatives or handstand holds until you get stronger. Can't do dips or pullups? They have bands for that too. The Olympic Lifting and Powerlifting WOD's will also put on upper body muscle quickly too. And once you're confident in those, try the Strongman class.
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    Oct 26, 2014 5:57 PM GMT
    You could always do some gymnastic skill works during your warm up and or cool down.

    Adding ring dips or handstand holds/handstand push-ups or pull ups could help develop stronger upper body.

    Does your box allow you to linger longer working on your other skill work after the class wod?
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    Oct 26, 2014 7:24 PM GMT
    Wyndahoi saidSo i started doing CrossFit 2 months ago. So far I love it. The camaraderie, the intensity and the constant change just really works for me. And it's working. I brought a suit to be altered right before starting. I went back 3 weeks later and he had to take more off the waist and let some back out of the shoulders/chest.

    However, my lower body is responding a lot more than my upper body. I used to row so have pretty stronge lower body anyway compared to my upper body. But i dont want the difference to get greater! I can't afford a regular gym on top of crossfit. Anyone have tips for building my upper body more I'm eager to hear.


    My experience was similar but now I've started rebuilding on the muscle/size front. I think for the first year my body rebalanced itself to being arguably more functional and then as I upped the strength/weights for my one rep maxes, I did see decent size gain. I think there's also a preference thing there too...

    Because of the WODs, I think my muscles were getting tighter and leaner for a while and now I've been seeing growth in the last year (Just keep working on increasing the ORMs). I definitely enjoy doing CrossFit a lot more than the regular gym on my own.
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    Oct 26, 2014 7:25 PM GMT
    n2briefs2 saidYou could always do some gymnastic skill works during your warm up and or cool down.

    Adding ring dips or handstand holds/handstand push-ups or pull ups could help develop stronger upper body.

    Does your box allow you to linger longer working on your other skill work after the class wod?


    Yes. I get unlimited access. There are people there working out on their own occasionally. It's allowed as long as they aren't in the way of the classes.

    Scruffy, what's Strongman? Is that the same as Fire team alpha? I'm no where close to ready for that.
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    Oct 26, 2014 8:06 PM GMT
    Wyndahoi said
    n2briefs2 saidYou could always do some gymnastic skill works during your warm up and or cool down.

    Adding ring dips or handstand holds/handstand push-ups or pull ups could help develop stronger upper body.

    Does your box allow you to linger longer working on your other skill work after the class wod?


    Yes. I get unlimited access. There are people there working out on their own occasionally. It's allowed as long as they aren't in the way of the classes.

    Scruffy, what's Strongman? Is that the same as Fire team alpha? I'm no where close to ready for that.


    Rob-Orlando-500x500.jpg
    Strongman takes functional fitness to a new level. We lift nontraditional weights such as cement balls of varying weights, sandbags, beer kegs filled with sand and other extremely awkward to lift objects. It also involves carrying them for great distances.
    RobOrlando-stones.jpg
    hqdefault.jpg
    Tire flipping
    jojo+sled.jpg
    Sled pulling
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    Sometimes we even push the coach's truck around the block.

    Our coach is a fireman and he puts us through the same stuff that fireman's train with. A lot of our exercises simulate breaking down ceilings and things of that nature. For example we load one end of a 45lb bar and thrust it up to the ceiling and back many times. It's a real killer movement.

    FYI: Strongman is not something you jump into as a beginner. It will destroy your body if you're not ready for it.
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    Oct 27, 2014 3:00 AM GMT
    Thanks for the tips guys. For now I'll focus on doing extra ring dips and pull ups and the like after the wods. And try to get in to the gymnastics workouts, they fill up fast and are only offered once per day.
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    Oct 29, 2014 5:46 AM GMT
    n2briefs2 said2 months? Give it some time. Supplement your WODs with O-lifts.


    I totally agree. I usually do the WOD in addition to O lifting. Or make up my on WOD and mix those up with more O lifts.
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    Oct 31, 2014 12:19 PM GMT
    Case in point-
    yesterday the wod was deadlifts and box jumps. So I did ring dips and rows afterwards.
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    Nov 07, 2014 2:54 PM GMT
    Well I'm doing more of the O lift and gymnastics classes. Yesterday it was handstand hold, plank hold, hand stand pushups and shoulder taps. I think my upper body is going to respond nicely. icon_cool.gif
  • MikemikeMike

    Posts: 6932

    Nov 12, 2014 7:06 AM GMT
    Push ups, chin up bar is cheapicon_idea.gif