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[I'm an expert]

Ah that's good, well then yeah, shame on you or something. I figured it was a situation like moose where people you live with, with no ill will most of the time, don't support you as best as they could or you haven't made it clear to them you'd like them to.

 

[TheDarkStark]

I can certainly attest to the fact that living with a mom/girlfriend/etc makes it ridiculously hard to eat right.

Although it's definitely easier to bulk up. Eating 3000 learn calories a day is expensive as hell

 

[Deleted member 12837]

Breathing is critically important. Focus on breathing above anything else. Put like no weight on the bar and just practice proper breathing technique, then slowly add weight.

Not only will you get terrible headaches if you continue lifting like that, you'll get tired faster, you run the risk of passing out, and you'll also be wasting time in the gym as your muscles need oxygen to grow.

I struggled with it for a long time, takes practice. After a week or 2 it should become 2nd nature.

I'm saying I've learned the hard way never to hold your breath completely while lifting heavy weight. I got an exertion headache once while going heavy on the leg press. The pain I had was unimaginable. Even if you inhale and hold during the lift portion, try inhaling a bit through your nose or something.

Ok, got it.

So...could someone clarify/explain how I should be breathing? I get that I'm doing it wrong, I just don't quite understand how it should be done safely. Feel free to piggyback on my deadlift example from the earlier post but just re-write it with proper breathing technique, if that's easier.

 

[SeanR1221]

I can definitely agree with the eating thing. 4 year anniversary tonight and we both ate a lot of sushi. At least it was a lifting day.

 

[mooooose]

I can only do like 4 good pullups and even those are a stretch so I'm doing Scooby's pullup routine and holy FUCK do my lats hurt today.

 

[cryptic]

I only breathe through my nose at all times. Should I go back to in nose and out mouth? I learned nose breathing through boxing.

 

[ToxicAdam]

My weak points are my forearms. Been doing a lot more hammer curls to fix that.

Zottman curls are also a good exercise to mix it up.

http://www.youtube.com/watch?v=ZrpRBgswtHs

Wrist curls and ball squeezes are also essential.

 

[deadbeef]

I've been using my inhales as a cue to tighten everything up. I guess it's easier for me to focus on staying tight if it's accompanied by a sharp breath.

You're saying instead, to tighten up before inhaling, and then slowly inhale through the lift? That's going to take some getting used to for me, but I'll work on it. "Exertion headache" sounds nasty. I think I've tried that in the past, but I always feel weak at the start of my deadlifts for some reason if my lungs aren't full already.

Anyone else have tips/advice?

I hold my breath for the entire lift (up at least). Edit: Actually now that I think about it I might exhale a bit while lifting. But I definitely don't breath during the lift. I can't see how that would work.

 

[Man]

I think my exercise program will be the following:

Mondays (Chest & Shoulders)
- Chin-ups 4 sets
- Bench 5x5
- Shoulder dumbbell lifts
- Cable Flies (chest) 4 sets
- Cable Flies (shoulder) 4 sets
- Sitting bench machine 4 sets
- Sitting machine shoulder pulls 4 sets
I try to cram out the above in 70-90minutes.

Tuesdays (Biceps & Triceps)
- 21's Biceps 4 sets
- T1,T2,T3 4 sets
- Cable biceps curl 4 sets
- Bench bar tricep curls (towards forehead) 4 sets
- Bar bicep curls (standing) 4 sets
- Dips 4 sets

Wednesdays (Abs & Core)
- 30min 'AB Blast' class
- Deadlifts 4 sets
- Squats 4 sets

Thursday
- Outdoor running 14km (8.7m) / 75minutes

Friday (Chest & Shoulders)
- Repeat of Monday (though I'm considering exchanging shoulder work with deadlift/squats)

Sunday
- Outdoor running 14km (8.7m) / 75minutes

Any input? Should I change the order?
As soon as I hit my bench(mark) of 225lbs then I'm going to start my cutting phase so I will remove one of the chest/shoulder days and do cardio.

 

[TheDarkStark]

Ok, got it.

So...could someone clarify/explain how I should be breathing? I get that I'm doing it wrong, I just don't quite understand how it should be done safely. Feel free to piggyback on my deadlift example from the earlier post but just re-write it with proper breathing technique, if that's easier.

You should be inhaling at rest (bringing the weight down) and exhaling as you're exerting force (lifting up).

Try to take nice slow deep breaths when bringing the weight down, and you kind of want to push it all out as you start the lift.

Honestly, you can kind of do whatever you want as long as you're not holding your breath. You should never be holding your breath at any point.

 

[kylej]

Why are you doing so much volume?

On chest day alone you could cut out

- Cable Flies (chest) 4 sets
- Cable Flies (shoulder) 4 sets
- Sitting bench machine 4 sets
- Sitting machine shoulder pulls 4 sets

That would leave you with 13 sets of compound lifts (assuming shoulder dumbbell lifts = shoulder/overhead press) which will smoke you if you're lifting heavy enough.

Your 3rd set of cable flies or your 2nd set of a bench machine will not make or break your chest development. Benching some heavy ass weight will.

 

[Man]

Shoulder/overhead press yes with two dumbbells. I still have the energy to do those extra exercises though even if I give it my all during the bench and overhead press.
Where do you get the number 13 from?

I will cut the flies and focus on heavy weights on bench, shoulder press and machines.

 

[Khalifa Jayy]

Yesterday I ate like a pig and woke up today at my leanest since I started my cut. Thefuxk?!

Feelsgoodman.

Anyway, let's talk supps? Today I picked up some Intek Protein & N'Fuze Creatine. Anyone here ever use either of those?

 

[TheDarkStark]

Anyway, let's talk supps? Today I picked up some Intek Protein & N'Fuze Creatine. Anyone here ever use either of those?

Never tried either of those but I'm broadening my horizons so I'm interested in hearing what you think.


From last page:

Anyone interested in protein reviews? I used to buy only Optimum Nutrition chocolate/vanilla/strawberry because I was afraid of what other flavors would taste like but I've been feeling adventurous lately, trying a lot of new brands/flavors. The ON stuff was good, but very boring. I recently tried a few of the Gapari Nutrion stuff, mix-ability was amazing but flavor was kinda meh. A bit disappointing after all the great stuff I'd heard. I prefer the Gaspari and MP stuff to the ON because they're blends, so I can take them anytime of day, vs. having to take a separate whey/casein powders.

So far my favorite is MP Banana Cream. It never got old, and it's one of the few proteins that tasted just as good if not better with water, than with milk.

I ordered 4lbs of MP Vanilla Creamsicle and 4lbs of MP Cookies and Cream from BB.com

Let me know if you guys want me to be your guinea pig!

 

[Veezy]

You should be inhaling at rest (bringing the weight down) and exhaling as you're exerting force (lifting up).

Try to take nice slow deep breaths when bringing the weight down, and you kind of want to push it all out as you start the lift.

Honestly, you can kind of do whatever you want as long as you're not holding your breath. You should never be holding your breath at any point.

This isn't entirely true.

Full body lifts, squats, bench, deads, etc. you generally want to hold through the whole movement and only breach out for a second, just really a quick puff or so, when you're going through the main push. Fully breathing out removes all the air from your lungs, bringing in your diaphragm, and weakening your core.

For everything else, what you said works.

 

[Veezy]

No doubt I'd make progress with SS still. I just was never happy with it. While these 5/3/1 workouts are higher volume I enjoy going in and doing a lot of reps of one exercise + an assistance movement. I might feel differently in six months but I'm going to stick with it for at least a year. I've been scouting Craigslist but haven't seen anything that doesn't cost the same as the store. My area sucks.

You may be interested in GraySkull LP when you get your plates. I, personally, am not a huge fan of doing SS either, as it gets boring and resetting is demoralizing. It's really easy to transition into from 5/3/1 and vice versa.

 

[MrOogieBoogie]

dope! Where in Colorado are you going?

Hitting up Colorado Springs, Boulder, and Fort Collins.

Anywhere else I should definitely go?

 

[Petrie]

I think my exercise program will be the following:

Mondays (Chest & Shoulders)
- Chin-ups 4 sets
- Bench 5x5
- Shoulder dumbbell lifts
- Cable Flies (chest) 4 sets
- Cable Flies (shoulder) 4 sets
- Sitting bench machine 4 sets
- Sitting machine shoulder pulls 4 sets
I try to cram out the above in 70-90minutes.

Tuesdays (Biceps & Triceps)
- 21's Biceps 4 sets
- T1,T2,T3 4 sets
- Cable biceps curl 4 sets
- Bench bar tricep curls (towards forehead) 4 sets
- Bar bicep curls (standing) 4 sets
- Dips 4 sets

Wednesdays (Abs & Core)
- 30min 'AB Blast' class
- Deadlifts 4 sets
- Squats 4 sets

Thursday
- Outdoor running 14km (8.7m) / 75minutes

Friday (Chest & Shoulders)
- Repeat of Monday (though I'm considering exchanging shoulder work with deadlift/squats)

Sunday
- Outdoor running 14km (8.7m) / 75minutes

Any input? Should I change the order?
As soon as I hit my bench(mark) of 225lbs then I'm going to start my cutting phase so I will remove one of the chest/shoulder days and do cardio.

Where did this program come from? There's a lot wrong here, but I'll touch touch on what jumps out:


Working shoulders and chest, ESPECIALLY at that volume, with only one day between, that's just wasting your time. Either you are halfassing the weight you should be doing on those lifts, or you aren't allowing recovery at all.

On that note: way too much volume on those days.

While we're at it: 2 shoulder/chest days, but you've completely neglected any sort of back day.

Why would you do some ab ripping class before you do deadlifts and squats? Those lifts require your entire body to be ready to go, and 30 minutes of shitty cardio before hand (that's all those classes tend to be) is going to hold your lifts way back.

And 4 sets of squats and deadlifts? I don't know what level you're at, but really, just no.

There's a lot more wrong with your "plan", and I truly hesitate to call it a plan, because this one has absolutely no logic or rational thought put into it. You're trying to train chest and arms like a really shitty bodybuilder, and ignore everything else.

Please, scrap the whole thing.

 

[maximum360]

I was at the gym yesterday, and I saw three young(er) guys doing the following bicep workout using a bicep curl machine that uses plates:

As one guy was curling and hit a certain number of reps, one of the spotters would take off a plate, and keep going until it was down to just one plate. At one point the spotter made sure to help out so that the guy curling would hit the number of reps.

So, ugh, yeah. Not sure what to think of that workout.

I'm out of town this week and so the only option I have is a workout room on location. They have a Smith Machine and cable weights station. I've only ever used a Smith Machine one time ever (and just briefly) many years ago so it was so weird using it this week. I have my own equipment at home (dumbells, barbells) so going from those to a Smith machine is so awkward for bench press and squats.

Having never had a gym membership, going to the workout room daily has been quite interesting. I see people with horrible form with some exercises and it takes a great level of restraint to mind my business. I saw one guy doing narrow squats with feet slightly apart and then extra wide (hips externally rotated ~ 70 degrees bilaterally. I was thinking "only on a Smith Machine".

Also, standing cable weight stations are terrible are the worst idea ever.

 

[Man]

Where did this program come from? There's a lot wrong here, but I'll touch touch on what jumps out:

Appreciate the honest feedback. The program is my own creation.

Working shoulders and chest, ESPECIALLY at that volume, with only one day between, that's just wasting your time. Either you are halfassing the weight you should be doing on those lifts, or you aren't allowing recovery at all.

Deadlifts doesn't train the pecks much at all I believe, it does touch shoulders though. In my eyes there are three and two days between chest exercises here?

On that note: way too much volume on those days.

While we're at it: 2 shoulder/chest days, but you've completely neglected any sort of back day.

One of the sitting machines (I nicked 'Shoulder pulls') trains everything from the lower back and up. Also the chin-ups I believe.
Regarding too much volume, I have decided to cut the flies from Chest/Shoulder day.

Why would you do some ab ripping class before you do deadlifts and squats? Those lifts require your entire body to be ready to go, and 30 minutes of shitty cardio before hand (that's all those classes tend to be) is going to hold your lifts way back.

So change the order up basically? Lifts before class?

And 4 sets of squats and deadlifts? I don't know what level you're at, but really, just no.

Help me please. I need to know what's at fault here. I did it a few times back in March and I just started again today. I lift bodyweight 8x4.

 

[I'm an expert]

Lol.. What happened to remembering the human element? I'm joking.. Drop the hammer on them, Petrie!

One of the sitting machines (I nicked 'Shoulder pulls') trains everything from the lower back and up. Also the chin-ups I believe.

Oh fuck me..reading this actually made me cringe. I don't like critiquing other's plans but this one is as mish mash as it gets. I'm sure Petrie is typing his reponse now so I'll leave it to that.

 

[Man]

It sort of looks like this one: http://www.fitnessdepot.ie/catalogue/images/SRM40_504l.jpg
It works out everything along your spine as you pull it back.

 

[SeanR1221]

Excited for my first weigh in tomorrow on eating more on lifting days.

Annecdotally, lifting has definitely become easier eating 2000 calories and more carbs on those days.

I hope yesterday didn't ruin too much (damn all that sushi), but today is a lowwer calorie, low carb day to balance things out.

3 eggs and a scoop of whey for breakfast
6oz of ribeye and broccoli for lunch
2 turkey burgers and green beans for dinner
Scoop of whey for a snack before and after HIIT today

 

[agrajag]

It sort of looks like this one: http://www.fitnessdepot.ie/catalogue/images/SRM40_504l.jpg
It works out everything along your spine as you pull it back.

that's the t-bar, it works your lats.

 

[Petrie]

Appreciate the honest feedback. The program is my own creation.

Deadlifts doesn't train the pecks much at all I believe, it does touch shoulders though. In my eyes there are three and two days between chest exercises here?

One of the sitting machines (I nicked 'Shoulder pulls') trains everything from the lower back and up. Also the chin-ups I believe.
Regarding too much volume, I have decided to cut the flies from Chest/Shoulder day.

So change the order up basically? Lifts before class?

Help me please. I need to know what's at fault here. I did it a few times back in March and I just started again today. I lift bodyweight 8x4.

If you're as new as it seems to this, I'd highly recommend not trying to create your own program, and instead finding a reputable one and tweaking it to your needs. Now onto yo
ur questions:

You're making the typical beginner error of focusing far too much on "glamour muscles". Chest and arms. You want everything balanced, but instead you are overtraining those, and all bug ignoring your back and to a degree legs comparatively.

If you're doing 4 sets of both squats and deadlifts in the same day, you aren't doing either with enoug weight, or you are risking severe injury. On top of that you're doing an ab class beforehand, compounding the issue.

There's a lot more that can be said, but the bottom line from me is that this is not a program to salvage. The entire thing should be tossed, as there is no rhyme or reason to it. A bodybuilding style routine twice a week for chest, a 'leg day' with too much beginner volume of power lifts. Not enough back work (chins aren't enough, they allow the biceps to do too much work) and a plethora of other problems. Scrap it.

Excited for my first weigh in tomorrow on eating more on lifting days.

Annecdotally, lifting has definitely become easier eating 2000 calories and more carbs on those days.

I hope yesterday didn't ruin too much (damn all that sushi), but today is a lowwer calorie, low carb day to balance things out.

3 eggs and a scoop of whey for breakfast
6oz of ribeye and broccoli for lunch
2 turkey burgers and green beans for dinner
Scoop of whey for a snack before and after HIIT today

I'm really glad to hear you're eating more and that it seems to be working. Let us know how it goes!

 

[Man]

Those but ecspecially the Trapezius.

 

[bro1]

Where did this program come from? There's a lot wrong here, but I'll touch touch on what jumps out:


Working shoulders and chest, ESPECIALLY at that volume, with only one day between, that's just wasting your time. Either you are halfassing the weight you should be doing on those lifts, or you aren't allowing recovery at all.

On that note: way too much volume on those days.

While we're at it: 2 shoulder/chest days, but you've completely neglected any sort of back day.

Why would you do some ab ripping class before you do deadlifts and squats? Those lifts require your entire body to be ready to go, and 30 minutes of shitty cardio before hand (that's all those classes tend to be) is going to hold your lifts way back.

And 4 sets of squats and deadlifts? I don't know what level you're at, but really, just no.

There's a lot more wrong with your "plan", and I truly hesitate to call it a plan, because this one has absolutely no logic or rational thought put into it. You're trying to train chest and arms like a really shitty bodybuilder, and ignore everything else.

Please, scrap the whole thing.

Totally agree. Just start from scratch and keep it simple.

Since you are a runner, why not do 2 or 3 full body workouts?

Maybe on Monday, Wedn, and Friday you do:
Squat 3x5
Deadlifts 3x5
Military Press 3x5
Pull/Chin 3x10
Dip 3x15

And run the other days?

 

[Paddington Bear]

How is there no mention of Crossfit in the OP?

 

[Man]

All those exercises on the same day? Doesn't that counteract what I was told? Or do you mean mix and match?

Ps! My very short term goal is to bench 100kg (220lbs) 1rm. I'm doing 5x5 with 75kg at the moment (comfortably, don't have a spotter) and once I do that with 80kg I will go for it.
I also want to develop clearly visible abs. You can see them in different conditions now but once I have reached my benching goal I will start to cut and hopefully that will do it.

 

[I'm an expert]

Didn't he say he wanted to get his bench up to a certain weight? So why is he doing cardio at all? Or he just wants to strength train?

edit: nevermind just read his above post and.. yeah.. you guys handle it

How is there no mention of Crossfit in the OP?

Don't think it's that well known or popular here.. or is it? I was pretty involved with it overseas but when I came back to the states I didn't bother. Some of the prices for programs I've seen (in my area) are pretty high. Maybe that's the barrier that keeps out a lot?

 

[Man]

I want to reach the benching goal but anything beyond that is just to 'look good'.

 

[Mr.City]

How is there no mention of Crossfit in the OP?

That's a good point. What would you like to see mentioned?

Recently, for the last 1-2 reps of my work set of deadlifts, I'll start to see stars or a quick "flash" (I don't really know how else to describe it) which I'm guessing is from overexertion while holding my breath? I'm assuming that this is not a good thing and I should try to address it.

Here's a rundown of how a rep normally goes for me:

1. Bend down into position over the bar (pull shoulders back, puff chest out)
2. Take a relatively deep breath in through the mouth.
3. Perform the rep with breath still held (I also have a bad habit of clenching my jaw a bit during the rep...not sure if related to this)
4. Breath out through the mouth while letting the bar down in a controlled manner

Should I be breathing through my nose on one end? Am I taking too deep of a breath? Not deep enough? Timing the breath wrong?

My face gets pretty red during the reps too. I'm not really feeling light-headed afterwards or anything

That sounds on par for deadlifts. I would not take so deep of a breathe between reps and see how that feels. People telling you breathe during the entire rep are people who don't know what the Valsalva is.

Anyone interested in protein reviews? I used to buy only Optimum Nutrition chocolate/vanilla/strawberry because I was afraid of what other flavors would taste like but I've been feeling adventurous lately, trying a lot of new brands/flavors. The ON stuff was good, but very boring. I recently tried a few of the Gapari Nutrion stuff, mix-ability was amazing but flavor was kinda meh. A bit disappointing after all the great stuff I'd heard. I prefer the Gaspari and MP stuff to the ON because they're blends, so I can take them anytime of day, vs. having to take a separate whey/casein powders.

So far my favorite is MP Banana Cream. It never got old, and it's one of the few proteins that tasted just as good if not better with water, than with milk.

I ordered 4lbs of MP Vanilla Creamsicle and 4lbs of MP Cookies and Cream from BB.com

Let me know if you guys want me to be your guinea pig!

Sure, more feedback is always appreciated in the thread.

So I get home from work and my mom tells me to look in the freezer. A tub of double dark chocolate ice cream sitting there. Ate 2 bowls. God fucking damnit.

I'm sorry to hear that you have no willpower.

 

[TheDarkStark]

Didn't he say he wanted to get his bench up to a certain weight? So why is he doing cardio at all? Or he just wants to strength train?

edit: nevermind just read his above post and.. yeah.. you guys handle it



Don't think it's that well known or popular here.. or is it? I was pretty involved with it overseas but when I came back to the states I didn't bother. Some of the prices for programs I've seen (in my area) are pretty high. Maybe that's the barrier that keeps out a lot?

Well for one, it's a very advanced program, any noob attempting it is going to be injured in no time flat.

For me personally, I don't know anywhere around here that does it.

 

[I'm an expert]

I want to reach the benching goal but anything beyond that is just to 'look good'.

So what's your 1RM? If it's anywhere in the 80kg area and you want to go to 100kg..you realize the time and dietary investment you're going have to make..right?

Well for one, it's a very advanced program, any noob attempting it is going to be injured in no time flat.

For me personally, I don't know anywhere around here that does it.

Not true at all, beginners were always welcome. I did mine in conjunction with practice for a rugby team I played for. There's a sort of training period where anyone beginning has to learn the flow of the exercises and routines, but it most definitely can be tailored to amateur athletes as well. We had a lot of women doing it as well.

 

[CrankyJay]

Decided to sleep in today instead of doing my morning cardio (would make it a 5 day gym week)...body appreciates it.

 

[Mr.City]

All those exercises on the same day? Doesn't that counteract what I was told? Or do you mean mix and match?

Ps! My very short term goal is to bench 100kg (220lbs). I'm doing 5x5 with 75kg at the moment (comfortably, don't have a spotter) and once I do that with 80kg I will go for it.
I also want to develop clearly visible abs. You can see them in different conditions now but once I have reached my benching goal I will start to cut and hopefully that will do it.

Geez, Man, read the OP.

 

[Man]

So what's your 1RM?

No clue. Last time I tried was 10-12 years ago (80kg as a teenager).
Looking at some graphs, if I manage 80x7 I should manage 100kg 1rm.

 

[Petrie]

No clue. Last time I tried was 10-12 years ago (80kg as a teenager).
Looking at some graphs, if I manage 80x7 I should manage 100kg 1rm.

Agree with the above. Read the OP.

 

[I'm an expert]

No clue. Last time I tried was 10-12 years ago (80kg as a teenager).
Looking at some graphs, if I manage 80x7 I should manage 100kg 1rm.

yeah n/m, read the op, I'm sure it says good stuff or something

 

[Petrie]

Erm.. well. If you have a goal, and you crafted a workout plan involving weight lifting to reach it, you should most definitely know your 1RM not just for bench but for everything. How else can you track your weights and progression?

It seems like his entire plan goes against that goal anyways. Running 75 minutes a day multiple times when you're trying to get your bench up doesn't make sense.

Ok. Really am bailing on this discussion until the OP gets read though. The information you need is there for you Man.

 

[Man]

Thanks for all your feedback. Will take it to heart.

 

[Petrie]

Thanks for all your feedback. Will take it to heart.

Please do come back with any questions once you give the OP a good read or 2 though. We're always glad to help in here.

 

[I'm an expert]

Yeah dude we're not ganging up on you, you just drop a post that's like I WANNA GET BIG but THEN I WANNA GET SMALL and then like IMA DO SOME BENCH and then like IMA GO RUNNING and we can't help but be like..

wut

The best advice is realize that whatever you want to do, it takes time, lots of time, at the very least months and at the most years. Take it slow and easy and pick something with a steady progression to make sure you 're not overworking, underworking, wasting your time, etc.

 

[kylej]

And remember, an isolation lift done with shitty form just turns into a compound lift

 

[ToxicAdam]

Yesterday was my second time incorporating deadlifts into my routine. When I do them, should my hamstrings/lower back/traps be doing the bulk of the work? Because that's what it feels like when I do them.

My fear is that I am doing too much weight and trying to overpower it with my stronger muscles and not getting good lifts. Or does it even matter with compound lifts?

 

[Paddington Bear]

Don't think it's that well known or popular here.. or is it? I was pretty involved with it overseas but when I came back to the states I didn't bother. Some of the prices for programs I've seen (in my area) are pretty high. Maybe that's the barrier that keeps out a lot?

Maybe it isn't that popular but i will say that CrossFit requires no more money than a gym membership. I think the idea people get is that you have to be a part of a "CrossFit" gym but really it is more a mentality than anything.

That's a good point. What would you like to see mentioned?

I think that dispelling the common "CrossFit encourages crappy [insert movement/motive/etc.]" would be nice... It's funny, i can say that i've only been doing it for about 4 weeks (i used Starting Strength and Practicle Programming for a while and this evolved into a custom sort of thing) but i was quite hesitant because people tell you that on CrossFit it doesn't matter what your form is and you will lose strength and a bunch of stuff that makes you think "Crap, CrossFit is for amateurs." But then a buddy (crazy CrossFit advocate) started to show me some of this years CrossFit Games... Holy Crap this stuff is no joke. So i decided to give it a serious try and my physique and strength have seen gains i didn't really think would happen again.

Another thing is when people go to the CrossFit site (www.crossfit.com) they see that the Workout of the Day(WOD) is something crazy (ex. "King Kong": 3 Rounds for Time of, 1 Deadlift 455lbs, 2 Muscle-Ups, 3 Squat Cleans 250lbs, 4 Handstand Pushups... Insane) and they assume that either the people doing it are already jacked or are going to hurt themselves. But that isn't the point of CrossFit; the WOD is only a goal to reach for.

Scaling is a huge part of CrossFit.

For instance, "King Kong" could be scaled to 2 Rounds (instead of 3) for time of, 1 Bodyweight (instead of 455lbs) Deadlift, 4 Pull-ups/4 Dips (to substitute for Muscle-Ups), 3 Squat Cleans 135lbs (instead of 250lbs), 8 Decline Pushups (Instead of Handstand Pushups). Or whatever you want basically. I know i could do the Muscle-Ups and Handstand Pushups so i wouldn't scale those, but i would have to lower the weight to something manageable for me on the Deadlifts and Squat Cleans.
I almost never visit CrossFit's main site (because it blows). I go to the CrossFit BrandX where they post under "CrossFit WODs" the Prescribed (RXd) WOD and then a few levels of scaling (RXd is Big Dogs (Hard), next is Pack (Medium), then Puppies (Easy), and sometimes they even have an easier one as well). I usually do Pack and RX if i can and i will say that i feel sufficiently owned every day.
And the WOD isn't every day; It is 3 days on and then a Rest Day. The variety of the workouts is pretty amazing too. The workout "King Kong" would fall into a "Heavy" category, while there are others that have you doing intense interval training, and others still that require good technique. If you do the WOD dont expect to see it for another 4-6 months.
The point of CrossFit is Rounded, Overall Fitness... With the added benefit of looking like a champion.


Sorry for the ramble.

Edit:

Youtube crossfit fail

Thank you.

 

[TheDarkStark]

Not true at all, beginners were always welcome. I did mine in conjunction with practice for a rugby team I played for. There's a sort of training period where anyone beginning has to learn the flow of the exercises and routines, but it most definitely can be tailored to amateur athletes as well. We had a lot of women doing it as well.

Youtube crossfit fail

There are a ton of people who don't have proper training or guidelines doing something they have no business doing.

Sure it can be tailored to beginners but that's assuming they're in an actual program, with an instructor, who knows what he's doing, and cares enough to show people what they're doing wrong.

 

[grumble]

You should be inhaling at rest (bringing the weight down) and exhaling as you're exerting force (lifting up).

Try to take nice slow deep breaths when bringing the weight down, and you kind of want to push it all out as you start the lift.

Honestly, you can kind of do whatever you want as long as you're not holding your breath. You should never be holding your breath at any point.

I disagree with this. Exhaling during the positive movement will noticeably decrease your strength and core stability. If you get out to push your car, do you exhale or do you grunt and hold your breath and you push for dear life?

I've gotten an exertion headache, and it didn't come from holding my breath (possibly with a slight puff of exhalation). It came from being dehydrated and craning my neck during a movement. They suck though.

 

[I'm an expert]

In terms of CrossFit, I've never had the experience of doing it any other way but with a group (in my case a team) with coaches/trainers/motivators. I suppose you could do it on your own in a gym, but I don't know.. kind of breaks my image of it as it was always an outdoor/indoor combo for me. Moving through a gym crowded with people and machines from one thing to another seems to lose the spirit of it heh.

edit: oh wow..this video is something special indeed.
http://www.youtube.com/watch?v=NnnOWfj2TW4

 

[Petrie]

The problem Paddington is you're adding way to many "so long as" and "ifs". Yes, if you can find a great gym with a great instructor and they focus on form and not speed, etc, XF can be ok. But that's not what the majority of XF gyms are. And most beginners aren't going to have the knowledge base to know the difference.

To me that makes it a program far too advanced for beginners. You have to have enough knowledge to even find a good location and all that. A beginner is simply going to trust what the gym and instructor tells them, right or wrong.