(Part 3) Top products from r/crossfit

> what nutrition system is the best for me?

Whichever one you can follow consistently the longest. Anyone can lose twenty pounds, but very few people can actually keep that weight off for a year or more.

A few people below are recommending calorie restriction with carb/protein/fat tracking. The IIFYM plan is a no brainer, but "moderation" sometimes doesn't work for people who have a relationship with food that goes beyond just calories.

Zone you really have to purchase the literature. Too much to cover in one comment, and to be honest the entire concept can really only be best explained by someone who has followed it for quite a bit of time. But don't dismiss it entirely. http://www.amazon.com/Enter-Zone-Dietary-Road-map/dp/0060391502/ref=sr_1_2?ie=UTF8&qid=1412105600&sr=8-2&keywords=Zone+diet

Paleo is popular primarily because it works. There is quite a bit of flexibility in eating that way, but it is essentially low carb. Not unlike Atkins. You simply eat as much meat/veggies/fruit as you want, and leave out processed carbs entirely. http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?ie=UTF8&qid=1412105648&sr=8-1&keywords=robb+wolf

Your best bet is to give each approach a few weeks before sticking to it or moving on.

Most of the time my advice on stuff like "What do I do to get ready for crossfit" is to just join up! But I understand the context here...

If you have an hour a day, I'd say just run... But not JUST jogging. Find somewhere you can set up 50m for sprinting. Or just figure the length of a street block.

Sprint the length of a block, rest for a minute. Then Sprint back, rest for a minute. Do that five or six times, then take a nice, steady 20 minute jog.

Also, buy yourself a jump rope and get really comfortable with it. One like this. You'll need one like it when you're actually doing crossfit, so you might as well grab one now!

I wouldn't worry about the weightlifting. Better to not go in with a bunch of bad habits. Just get a feel for those really short, high intensity intervals. And get yourself familiar with that jump rope!

Edit: Congrats on that school work load, young blood! Focus on school for now, plenty of time for crossfit!

No miracles, but damn it hurts so good sometimes. I'll do some quick rolling during a warm-up (the limber-11 is my go-to, especially if I feel like my legs are "dead" that day) and maybe a little on my back or other areas during an off day or if I'm just feeling tight/stiff, and I totally think it's worth it.

I have access to the regular simple black foam rollers, PVC pipes and rumble rollers and the rumble is by far my favorite. I bought one and don't regret it, but if I had to buy again I would buy the half length one. After about a year of use I don't see the advantage of the full length one over the half length one.

The simple black ones are too soft for me, and I feel like I end up slipping off of the PVC pipe a lot depending on what I'm wearing, and I miss the little knobs from the rumble.

I also have the stick and from what you posted it might be worth looking into as well. It was originally conceived for runners, and feels awesome/hurts like hell on legs, especially if you get someone else to use it on you, but works fine using it on yourself. I use it less than the roller though to be honest, but I don't generally have knee/shin/leg issues. If you have to choose between the two, roller is all around better.

I use the Ultra Speed Cable Jump Rope:
http://www.amazon.com/Buy-Jump-Ropes-Double-10-Feet/dp/B00EXJ4RXK/

The price is currently about $7 but a few days ago it was only $3. It's a great rope for the price.

This rope looks pretty nice too at $18.88:
http://www.amazon.com/Buy-Jump-Ropes-Surge-Rope/dp/B00EXJ4OME/

I find that my new coach's look like a deer in headlights when I ask them to scale simple moves. You'd be shocked at hard this for some people (in least I am shocked.) You are referring to this book http://amzn.to/2kJBxy2 right? Do you (or anyone else that would like to chime in, please do) think it's better than Free+style http://amzn.to/2lgZ39l. I've taken crossfit gymnastics cert, but I like to have good references available for my coaches.

Speaking of which, here's a link to list of our favorite books.
https://www.sandandsteelfitness.com/top-personal-training-books-crossfit-nutrition/

Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.

If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).

The CAP O-86B retailing at $110 is a very well respected general purpose bar. It will last you a healthy amount of time until you decide to spring for a more expensive Oly or Powerlifting focused bar.

Really, you should play around with it and see how you feel. If you're a crossfitter, see what happens with your WOD times and PRs. I assume you're recording your efforts so you should already have a base.

Go for this book. He's not quite a crossfitter anymore (heh), but to ignore him as a resource would be downright silly.

http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?ie=UTF8&qid=1313095660&sr=8-1

Also, his podcast is excellent. His most recent one had Mark Sisson and Mat LaLonde. It was REALLY good stuff.

Plant Fusion has worked well for me. It has a similar amino profile to Whey, only it's completely dairy free. I recommend getting it on Amazon as it's half price of what it is in the store:

https://www.amazon.com/PlantFusion-Complete-Protein-Vanilla-Servings/dp/B0021FAITU/ref=sr_1_23_a_it?ie=UTF8&qid=1484085300&sr=8-23&keywords=vegetable%2Bprotein&th=1

I'm only a newbie myself, but I would HIGHLY recommend Starting Strength by Rippetoe. I know it's more of a powerlifting book, but he covers Power Cleans & Power Snatches, as well as Deadlifts & Squats. He has tons of cues and coaching tips for all of the movements. I also have Olympic Weightlifting by Everett that I will be reading next.

I love my stamina x rower. Only downside is that it's in miles instead of meters, so you have to kind of do some math before hand if you are following metric workouts.

https://www.amazon.com/Stamina-35-1412-X-Air-Rower/dp/B00RPHF2AE/ref=sr_1_1?ie=UTF8&qid=1473519473&sr=8-1&keywords=stamina+x

Save your money and get this: CAP Barbell Olympic Bar, 2-Inch, 1000-Pound Capacity, 7-Feet https://www.amazon.com/dp/B001K4OPY2/ref=cm_sw_r_cp_apa_4-AExb35MGHCJ. Read the reviews. People like it better than the rogue, which you should know are inherently overpriced due to their partnership with crossfit

Practical Programming for Strength Training by Mark Rippetoe http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754

Purposeful Primitive by Marty Gallagher http://www.amazon.com/Purposeful-Primitive-Primordial-Inevitable-Dramatic/dp/0938045717

Better than Steroids by Warren Willey http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391

Ultimate Back Fitness and Performance by Stuart McGill http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804

I really like the Valeo belt for wods and olympic lifts. I've been using it for almost a year and its held up great.

I am not signed up but I own her book where she shows her 1 year training log and she really know how to train. In my opinion her training program would be one of the best out there because she is also doing all the workouts that are in there.

Link for the book: http://www.amazon.com/Training-CrossFit-Games-Programming-Foucher/dp/1494204371

I love Plant Fusion . It's cheaper on Amazon. There are sample packs available through their main website, though.

Do you have double under's?

Rogue SR-1 is a common rope I see recommended on here I believe.


I learned DU's on this rope ($10):

https://www.amazon.com/gp/product/B00LGXE5NS/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1


My box also sells these rogue ropes for $10/each:

http://www.roguefitness.com/rogue-speed-rope-10-pack


both ropes worked really well, so in terms of bang for buck, @$10/each I think that's a pretty good bang/buck. I now currently use an RPM speed rope 3.0 it's a great rope but I wouldn't say has as much bang/buck as the lower price ones.

Got this one and used it for Murph yesterday and it worked great.

https://www.amazon.com/gp/aw/d/B017O7Q4UG/ref=yo_ii_img?ie=UTF8&psc=1

Doug Chapman(hyperfit usa), trains a lot of Games Competitors, does a great job of working in OLY tech. He published a book on programming a few years back. http://www.amazon.com/Training-CrossFit-Games-Programming-Foucher/dp/1494204371/ref=sr_1_1?ie=UTF8&qid=1398203836&sr=8-1&keywords=doug+chapman

ain't no shame in a good deal

I know people are all about the foam rollers but I got The Stick and I really like it for focusing on sour spots. I have the 20" one but it's a little small for the back so I might get the 26.5 one also.

Yeah, I saw that but I don't really want to spend that much until I know i can commit to jumping. What do you think of this one?

https://www.amazon.com/gp/product/B00LGXE5NS/ref=crt_ewc_img_dp_1?ie=UTF8&psc=1&smid=A1QH3YXM4I8U4C

Dont waste your money.

This 10$ rope works just as good: http://www.amazon.com/ProSource-Discounts-Speed-Cable-10-Feet/dp/B00AQ6X9IS/ref=sr_1_6?s=sporting-goods&ie=UTF8&qid=1413991727&sr=1-6&keywords=jump+rope

If you're a cheap ass like me, I got this rope off Amazon and have been happy with it. I'm 6'5" and it's just the right length out of the box.

http://www.amazon.com/gp/product/B00DAMWXLO/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

I think I'd rather have this shoes from asics..at least I think it looks better http://www.amazon.com/Asics-Mens-Met-conviction-Cross-trainer-Shoe/dp/B00ZCFZJIG

That's nuts....I would recommend this handheld vibrator instead

Wahl Deep Tissue Percussion Therapeutic Electric Massagers for Muscles, Back, Neck, Shoulder, Leg, Full Body Pain Relief, Gifts for Men/Women/Mom/Dad, by Brand used by Professionals #04290-300 https://www.amazon.com/dp/B00BTYYCKK/ref=cm_sw_r_cp_api_WF0bAbD7P0C2Y

Another possibility: some people carry stress/tension in their low back.

I thought for the longest time I was injured. Started on improving how I handle work stress/emotions and my issues went away.

This book is helpful if you think that might be a cause: https://www.amazon.com/Healing-Back-Pain-Mind-Body-Connection/dp/0446557684

I actually just purchased a new jump rope a couple of weeks ago, Master of Muscle. I haven't given it a full run through yet but will be competing with it in a wod-style competition this weekend. After that I will be writing up a thorough review on my blog (won't link it here so it won't be spam but you can find it on other posts of mine if your interested).

It's a very fast rope. I am actually having trouble keeping up with it but it may be my nerves from trying to use it competitively. My fiancee picked it up and doubled her dubs instantly, and it hasn't tapered off yet, so I wouldn't call it a placebo effect.

EDIT I will say that I have been wanting an RPM rope but haven't justified the price tag. The gym owner at our box has an RPM and I've used it sparingly, and enjoy it but I haven't used it enough to say it's any better/worse than the cheaper Master of Muscle rope.

So that bottom link shows this:
https://www.amazon.com/dp/B00BTYYCKK/ref=cm_sw_r_cp_api_WF0bAbD7P0C2Y

$27... any reason why I should go that route? Other than I have to plug it in? But that isn't a deal breaker to me.

I use this and it gets the job done for me

http://www.amazon.com/dp/0990798542/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687642&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=0980011116&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=02XV5BV04GE92RP0DGMF

ASICS https://www.amazon.com/gp/aw/d/B00ZCFZJIG/ref=pd_aw_sim_309_2?ie=UTF8&dpID=41grecoKu9L&dpSrc=sims&preST=_AC_UL100_SR100%2C52_&refRID=2HE3PP2Y6GJDNQMZE2M0

New Balance https://www.amazon.com/gp/aw/d/B00Z5XTUBW/ref=cts_sh_3_fbt?pi=SL110&dpPl=1&dpID=41zFhQT%2BhHL

Also check inov 8 195


Chucks and Vans used to be the shoe of choice back in the day.

To buy the By the Numbers book I think

For those not wanting to search and find some steamy stay at home mom book.... here is the book in reference: https://www.amazon.com/Numbers-Sean-Manseau/dp/0692475915/

In the future, right now only for DVD and Blu-ray https://www.amazon.com/Fittest-Dubai-Blu-ray-Mat-Fraser/dp/B07WSKMCT2/ref=sr_1_1?crid=2V1X3ROG4BNVI&keywords=fittest+in+dubai&qid=1571720050&sprefix=Fittest+in+%2Caps%2C311&sr=8-1

Don't buy that rower. It sucks.

Buy a C2 or maybe maybe maybe a water rower or Xebex.

Here is an article I wrote on buying a used C2 for $250:
http://therxreview.com/how-to-buy-a-concept-rower-for-250

Or, if you MUST buy a cheap rower, get this one:
https://www.amazon.com/Stamina-35-1412-X-Air-Rower/dp/B00RPHF2AE/ref=sr_1_7?s=exercise-and-fitness&ie=UTF8&qid=1484080162&sr=1-7&keywords=rower

But really, buy a C2

Yes. THIS is the first jump rope I ever bought to learn double unders and it looks like it's pretty much the same thing. It really helps to have a rope thats the same length every time. I used mine for pretty much 2 years before I bought an RPM rope (which is extremely nice and has help me string together a lot of double unders, but it hurts like hell when you whip yourself while the cheap amazon jumprope only hurts mildly).

Even the worst injuries (broken femur) heal in 2 months or less, unless you're very old.
Chronic pain is psychosomatic. It's also universal. Everyone past age 30 has some kind of psychosomatic symptom, usually more than 1.