CrossFit Workouts: 5 Killer CrossFit WODs

That's definitely a valid way to view it and use it … as an adjunct to your current training. Let us know what kind of results you see. We actually have a piece hitting the grid next week with CrossFit champ and BSN athlete Rich Froning.

I usually do one crossfit workout per week and it helps me a lot with water retention and overall cardio. You definitely won't regret it when you start.

It's a training-only piece, and how you choose to eat to sustain CrossFit work will depend on many individualized factors—including what you want to look like as a result of it. However, this piece on Brian Stann's nutritional program for MMA training might be a pretty good starting point for you: http://www.bodybuilding.com/fun/cover-worthy-nutrition-3-elite-athlete-meal-plans.html

Hey man, you're diet for CrossFit won't differ too much from any other clean diet. Get lots of protein. Make sure you get some calories before you do a WOD, though. The last thing you want is to have low energy when you're trying to do one of these insane workouts.

Amen lol
That is the first thing I said about the whole routine.
Props to those that do it.

They use a method called kipping pull-ups, which incorporate a lot of momentum and swinging. VERY different from what most people consider a "pull-up".

I said the same thing; but look at the form in the video. A LOT of swinging and let movements. I'm no super athlete; but I do attempt to maintain strict form.

Kipping is a type of pull up used for efficiency and speed. In workouts where 100 pull ups are prescribed, it typically means kipping. There is no misconception that this is somehow a strict pull up.

Many crossfitters can hit 50 kips in one shot. This does not mean they will tell you that they can do 50 pull ups. It is always specified if they are strict or not. It's like the difference between a jerk and a press.

bro its tugh but you gotta just beast up and tell your self "f@#$ it!" and get through it

I didn't see the video but I can bet she was either doing butterfly pull ups or kipping pull-ups. One of the, if not main ideas behind CF is work capacity. Can I do 20 strict weight-vest dead hang chest to bar p-ups? Yes. Can I do those weighted pull-ups faster doing those? Absolutely. And they ARE difficult when you're so tired that you can't get into rhythm and control posture.

Yeah it was butterfly kip... it is a form and actually quite hard compared to a regular pullup. The video shown was performed correctly

@erbimages - Sorry, but I think it is fairly inaccurate to say that they are "hard compared to a regular pullup" (I'm interpreting regular pullup as a strict pullup). I mean, there is a reason why they ask you to do 100 pull ups in a work-out or sets of 20 pull-ups for cross-fit, it's because kipping pull-ups are easier. As a fundamental matter of physics they are easier. The whole point of a kipping pullup is to convert lateral energy into vertical energy, thus requiring less of your own energy to move the vertical distance required, whereas strict pullups focus on using zero lateral energy for your vertical motion. Thus, all of the energy for a strict pull-up is generated by your back and bicep muscles whereas a majority of the energy for a kipping pullup is generated by the transfer of energy.

With that being said, I'm not trying to be a "pullup elitist" because I do believe there are different strokes for different folks, and just wanted to point out that I don't think your claim is accuratae. By the same token, I cannot get into these pullups at all, and get a very angry feeling when I see them being done lol to me its akin to bench pressing by slamming the bar into your chest so that it rebounds half way up your rep. I think my anger stems from the fact that people will be like "I can do 40 pullups" trying to insinuate that they are equal to 40 strict pullups, when it's really like no, you can do 40 kipping pullups.

I would agree with From

Totally!

Coming from a bodybuilding background into crossfit it was hard for me to understand the purpose of a kipping pullup. It is strictly to increase the amount of work done in the shortest amount of time. If you goal is to build your lats or increase your pull up strength then you need to be doing strict pull ups. If you are trying to get your chest to the bar in the most efficient and speedy manner then you better be kipping. It cracks me up when people say kipping pull ups are "wrong". These are generally the people who tell me that my hang clean form isnt the right way to do an upright row because its cheating. It all comes down to what you are trying to achieve.

I think the main problem is that the pure bb'ing people need to remember the purpose of crossfit and their techniques. Kipping and butterfly is harder in terms of learning proper technique and coordination to actually do it.

Crossfit is not gauged at maximum hypertrophy, or endurance, or speed. It is a mix of a little bit of everything. If your goal is to get massive, then crossfit isn't for you.