Lose the belly, save the world?
October 9, 2011 8:34 PM   Subscribe

Is Crossfit right for me? How do I get started from not being physical at all? In San Jose.

I'm male, 5'8, 151 lbs, early 30's. While this is "normal" weight in the BMI scale, I don't look all that great. I'm not thrilled with my double chin, and my rather large belly. I don't think this is helping my (non-existent) love life.

My physical shape is pretty much how I've always been. I don't think my diet is awful, but it's not great. I'd like to fix the other pieces first.

One of my childhood friends in a far away place swears by CrossFit. Ok. So I looked into it. I'm pretty sure I'll puke at my first session like he did!

Any thoughts on how I can tell if Crossfit is right for me?

What would be a good way for me to get started?

How do you pick a good crossfit place and instructor? In San Jose?

How do you not spend gobs of money on this (the place I live in actually has a gym)?

How do you fit this into a 60 hour work week?

How do you not puke? :)
posted by bluelava to Health & Fitness (12 answers total) 10 users marked this as a favorite
 
Best answer: I think that Crossfit is probably too much for you right now. I would start with some kind of program to build up both your physical and cardiovascular strength before jumping right in.

My best recommendation is to join a gym that has free weights and do Stronglifts 5x5 and Couch to 5k on alternate days, resting on sunday (or whatever day works for you). Both have the benefit of being well established, proven beginner programs. After a few months (Couch to 5k is 9 weeks and Stronglifts is 12). Re-evaluate your fitness goals after that point, and if you think Crossfit is something you're into, go for it. It's fun but difficult.

I am suggesting doing both rather than just one because I've always found that I am much better at keeping a workout schedule if I'm working out every day, even if I'm not doing the same thing. Also, both of those programs will take you less than an hour every day, maximum 6 hours a week. You should be able to fit it into any schedule if you're sufficently interested in getting in shape.
posted by daniel striped tiger at 8:49 PM on October 9, 2011 [1 favorite]


Don't do CrossFit first. You'll work really hard and get really discouraged and quit really fast. Get a few sessions in with a personal trainer that will tailor the routine realistically for where you are and what you're capable of. Take the ego out of the equation.

Then you can go to CrossFit and really give it a good effort, knowing you are better prepared for success.
posted by Cool Papa Bell at 8:52 PM on October 9, 2011


Save yourself the money and start working out at home. Anything you do is better than nothing. The guys I know who are in great shape swear by push-ups and pull-ups, which they do at home. If you have trails around you and can get in a good minimum one-hour uphill and downhill trail walk that you can gradually work into 50% running, that will give you the aerobic.

Otherwise, the real secret to getting lean is diet. Try to minimize carbs (cut out all chips and potatoes and limit bread to one hunk or slice of whole grain or sourdough a day and cut way back on portions of whole grains...limit portion to one a day...eliminate breakfast cereal unless whole grain and white potatoes) and cut out sugar entirely. Step up the protein and fresh veggies. Cut down on fruit...2-3 pieces max. Watch the weight peel off.

Combine low carb diet with at-home weight training IN THE MORNING or you'll never do it, in combination with 3-4 one-hour hike/runs during the week, and you'll slim down in no time flat.
posted by zagyzebra at 9:07 PM on October 9, 2011 [3 favorites]


Okay, I've been doing CF for a while now and the San Jose group is one of the oldest and most respected communities. I am not a member of that particular gym, but I know of it by reputation and can comment on the things my gym does that are modeled after it. Here's the deal:

1. No, working out at home isn't the same. This is not to say that working out at home and doing simple exercises isn't a good idea or even a great idea, but it sounds like you are interested in CF because you don't have the drive or the knowledge to do all this at home alone.

2. CF SJ does an intro class -- it's 12 weeks and gives you some introduction not only to the CF workouts (which are quite intense) but also to basics of form, etc. This is probably the best (and possibly the only) option for you. I'm guessing they won't allow you to just show up and work out without some sort of testing and/or evaluation.

3. I'd go work out with a trainer one-on-one for a while (maybe 6-8 weeks) if you are really worried about form and such like. My trainer has found lots of my weak areas and programs me specifically for that.

4. It is expensive. Yup. However, it's also a lot of intense one-on-one work and if you are a newbie, then it can help you prevent injuries and burn out.

To answer your questions:

1. You can only tell if CF is right for you if you try it out. Most gyms (again, not a member at CF SJ) will let you do a free session to see how you like it. Again, you could also work with a trainer for a bit to see if it's for you. Here's the deal -- it's super high intensity and it is very fast. Lots of body weight work (push ups and sit ups and pull ups), some weighted work, and some cardio (rowing, running, etc.) If you like those things, then cool. If you hate being pushed or want to be able to be the best immediately, then CF will make you cry and feel terrible. If you are cool with taking time to slowly learn and also are willing to see yourself on the boards with the slowest times or lowest reps and that makes you want to be better, then it's your spiritual home.

2. See my comments above.

3. CF San Jose is a great gym. Check them out here.

4. Well, you don't have to spend gobs of money, but CF is a business and you pay for the attention. That's sort of up to you, but unless you ave the background to know your strengths and weaknesses and what you need to do, then it's likely you'll (again) injure yourself or burn yourself out. It's up to to you, but if you are interested in it, then it seems like the apartment gym/working out by yourself is doing it for you. You can ask about discounts and stuff, or go the trainer route for a bit and then try on your own.

5. CF is meant to be quick. The workouts are only about 15 minutes. You warm up and cool down, but you are in and out in less then an hour. You fit it in by going. Think of the time you spend online or watching TV or whatever and then figure out where you want your time to go.

6. I still puke from time to time. The first time, though, if you go the intro class and/or trainer route will keep you from being totally outclassed the first time(s).

And yeah, zagyzebra is right about the diet: I'd go even more low-carb (cereal or bread every day isn't super low carb). Check out the paleo diet (and no, not for everyone, but you'll hear about it endlessly in CF, so do what you will). Depending on your body type and a bunch of metabolism stuff, this could make a huge difference in your weight, or it could not. Either way, it's healthier and helps you build muscle.

Good luck and feel free to PM me if you have other questions.
posted by mrfuga0 at 9:38 PM on October 9, 2011 [3 favorites]


(Background: my background is in competitive strongman and Olympic weightlifting, I coach people in both, do personal training, and am going into physical therapy. And I have done CF)

I am not a fan of Crossfit for a wide variety of reasons. But if you must do Crossfit, I wrote a little blurb as an answer to another question about how to pick a Crossfit gym.

You can get the same effect of Crossfit by following a basic strength-training program like Stronglifts or Starting Strength or anything like that, tacking on some hard sprints or kettlebell work at the end, and cleaning up your diet. However, this stuff does require you learning it on your own. You will, ostensibly, learn this at a Crossfit gym through instruction. But for reasons I detail in the blurb, the quality of the instruction is not guaranteed. You can find some videos of pretty awful, injury-inducing form and exercises going on in CF gyms. you are also going to be paying a lot, lot, lot of money, and there is no way to avoid that. You are not going to know until months down the line when the repetitive stress injuries do or don't pop up whether or not your trainer is actually worth the money you're paying them.

However, you will almost for sure find a great community with a bunch of people who will cheer you on and encourage you during your workouts, which is not something you can get if you work out alone. And if you haven't pushed yourself, you will do a lot of workouts that will leave you tired (though whether, long term, they're actually the best thing for getting results is another story).

This is only slightly on-topic, but on the subject of puking I cannot stress this enough: people have the idea that puking is a natural side effect of working hard enough. True story: if you are puking regularly during your workouts, you have a bad coach! Puking is catabolic and bad for progress! I work out alongside men and women who are pro strongmen, national-level rugby players, D1 college athletes, etc. In the years I've been training only one of them has ever puked, and that was a guy who was out training events in the sun all day and got severely dehydrated. Somehow they remain at the top of their sports. If you puke during a workout and your coach thinks it kicks ass and you should do it more, your coach does not know what they're doing.
posted by Anonymous at 9:59 PM on October 9, 2011


I'm going to disagree with the recommendations to train alone if you're already looking at classes. If classes pique your interest you should at least try them. But yeah, I'd try something less strenuous first. Most gyms have mellower versions of cross training- look for classes called "power-" or "-sculpt" and start there. Tell them you're a beginner and ask for recommendations for a good trainer and also to do an intro class or two. If the class makes you feel uncomfortable or you don't think the trainer is very experienced go somewhere else. Cardio you can do on your own- find a steep hill that you can't climb up without getting all sweaty and out of breath and having to take a few rests. Climb it 3 days a week till you can practically jog up it, then find a steeper or longer one. That's a pretty foolproof way to improve your cardio without hurting yourself.

I have two friends who've gone from very overweight and sedentary to moderately fit and have lost tons of weight in the past year by working a couple days a week with a good local trainer in one of his classes and hiking/ running a few other days. We go and climb small mountains together at least once every two weeks and that is also good motivation for everyone to keep working out.
posted by fshgrl at 10:09 PM on October 9, 2011


I agree with many that Crossfit at the outset is a bit insane. However, I spent nearly a decade going to gyms solo and working with trainers, but I never got the kind of workout I've had from joining an all-outdoors boot camp.

I started going to boot camp because, frankly, I was bored silly of working out by myself on the same old machines and going for the same nighttime runs. I spent a LONG time trying to find someplace that didn't look too cheesy or masochistic or a complete rip-off or all of the above. You'll probably have to sort through that yourself.

Anyway, in the right place, most of the exercises involve working solely against the resistance of your own body; they take place at parks, beaches, and/or other nice outdoor spaces; you're with other folks who enjoy the practical exercise you get outside the black box of the gym; etc. They get me early to bed and early to rise, and there is some dietary oversight involved as well. And, dollar for dollar, they're a hell of a lot cheaper than trainers - mine averages $17/day for the most incredible workout of my life. And it's a mix of folks in different levels of conditioning, but you all get your asses kicked together, so it's fun and communal and everybody's pretty supportive.

Anyway, they must have something of this kind where you're at. Have a look around. Many of them should offer you a free day to check it out, too.
posted by mykescipark at 10:35 PM on October 9, 2011


You might try power 90 and/or p90x. p90x is an extreme home cross-training workout program similar to cross fit. If you can't handle it, you can start with power 90, it's much easier precursor. Both programs are 90 days long, so it would take about half a year to complete. I like it because you can do it at home on your own schedule. All you need is a yoga mat, weights, and a pull up bar. If you decide to try it, buy the programs from Amazon because beach body is spammy.
posted by bananafish at 10:52 PM on October 9, 2011


I've gone from sedentary to Crossfit over a period of two and a bit years, I'm now 36.

I started with 1 hour of sport a week, a wii fit and major gymphobia and now spend around 5 hours a week doing sport, classes and lifting.

I think if I'd started Crossfit at the first stage I'd have been so sore I'd have limped out and never gone back. It's taken me some time to understand what sort of soreness I should be experiencing from sports and working out, what is normal ache and what is omygodthatsnotgood. By the time I got round to trying Crossfit I'd gained some stamina and learned to listen to my body which has really helped to avoid hurting myself and knowing when to dial it back and not get carried away with the competitive element.

Yet to puke although two of my early classes resulted in exercise induced asthma attacks - the discovery and treatment of which has improved my fitness no end.

Good luck finding something that works for you, just be aware that Crossfit is definitely jumping in at the deep end and it might be worth working up to it.
posted by Ness at 7:53 AM on October 10, 2011


CrossFit is not "too much" for you. One of the basic tenets of CrossFit is that it's scaleable. If you came into any halfway decent CrossFit affiliate as a complete beginner, they'd be happy to take your money and give you a workout scaled to your level of ability -- anything else would be pointless and would not lead to your continued membership, which is not in the gym's best interest. Whether you'd ever get strong enough to perform non-scaled workouts is a different question, however.

Having said that, attending a CrossFit gym is only a good idea, in my opinion, if for whatever reason you decide that doing so is the only way you're going to work hard. You could achieve any goal under the sun more efficiently by other means.

You could gain muscle and lose fat in less time, for much less money, and with less risk of injury on your own in a standard gym. All you need to do is learn to lift heavy weights and eat right. This will of course require an investment of time and effort on your part into learning the principles of training and nutrition, something that is made more difficult by all of the nonsense that is constantly perpetuated about these topics, but ultimately it's not terribly complex. This page addresses many common questions and links to several good resources.

Lastly, I will add that it will behoove you to forget the idea that fixing your diet is secondary -- regardless of your form of exercise, you'll never get anywhere physique-wise if you're not paying attention to your diet. This can't be stressed enough. And on the topic of diet, it bears mentioning that while a low-carb approach has been an effective method of fat loss for many people, it is not necessary. Fat loss is achieved by creating a caloric deficit. Whether your diet includes carbs is largely a matter of personal preference.
posted by ludwig_van at 9:43 AM on October 10, 2011


This post has little to do with Crossfit, just a general word of encouragement...

I've been working out for the past year mostly lifting, some running, and, in the past few months, the weekly help of a trainer. Just dropping in to say I feel and look pretty good. I've also learned a couple of strength-based party tricks like one-armed push-ups.

If you don't choose to do Crossfit, definitely choose something.
posted by jander03 at 10:24 AM on October 10, 2011


Response by poster: Wow, lots of good learnings here. I definitely don't have the skill to do this for myself. And, frankly, not enough motivation either. My working hours in the office tend to be 8:30-7 so finding a way to slot this in will be a challenge.

It sounds like Crossfit might be too much of a leap for me.
posted by bluelava at 8:52 PM on October 11, 2011


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