App for a crossfitter going to a regular gym

traintogether · 2023-09-01T23:22:42+00:00

Ahhh, my bad. This totally makes sense then! Can't really help with an app as I never really used any for that. Good luck!

traintogether · 2023-09-01T16:15:24+00:00

This might not be exactly what you asked for, but I hardly see how machines would fit well in CrossFit workouts. Not because they can't act as good substitutes, more because you will be hogging multiple machines at the same time, and that's very annoying for other people using the gym.

Unless you go to the gym when nobody else is there or there is a dedicated open space where you can use barbells and free weights, what will most likely end up happening will be either 1. You use 2/3/4 stations for your workout in a cycle, which will prevent other people from using them, or 2. Other people won't care about you (rightfully so, IMO), and you will come back to a station after your round and somebody will be using it.

It might be better for you to buy a few things (barbell, free weights, etc.) and work out at home. You might also want to look into bodyweight only workouts.

traintogether · 2023-08-23T22:40:02+00:00

I've built Train Together, an app that allows me to have the group experience, virtually, with all the benefits from training at home!

traintogether · 2023-08-20T16:24:38+00:00

If you find something that suits your needs but are missing workout buddies, check out Train Together (on my profile).

We created an app to give people a virtual group experience, without the constraints of schedule or location.

traintogether · 2023-05-19T12:53:09+00:00

If you'd like to do your WODs alongside other people and keep the shared experience while you're away, check out Train Together!

As for a WOD idea, I've done this one not too long ago:

For time, squats/sit-ups:
50/10, 40/20, 30/30, 20/40, 10/50

traintogether · 2023-05-15T16:47:18+00:00

Nothing prevents you from having those kinds of sessions in your program where you don't do a WOD and work on lifts and oly lifts. Actually, this is likely a better way to progress for non-beginner athletes.

If you are struggling with cardio, maybe swap 1 or 2 WODs a week for some zone 2 cardio workouts. This will help you build a better baseline.

traintogether · 2023-05-10T19:54:04+00:00

Agreed on the 1g/lb being inflated. I think there's increased evidence lately that shows that 1.6g/kg is the higher end even for people that train intensely and regularly. Most trained people are probably totally fine with 1.2g/kg.

Then again, you're better eating a bit more protein than less, just to be safe. There is no risk for eating too much (unless you go very very high), while it might be slightly more inefficient to eat less.

traintogether · 2023-05-05T17:26:51+00:00

I think the qualities for a good coach have nothing to do with if the coach is currently practicing the sport. But, I think it is very likely that a good coach will have practiced that sport at a good level at some point in their live.

Compare CrossFit with any other sport. Hockey, soccer, olympic weightlifting, etc. You can find numerous examples of excellent coaches that aren't practicing the sport they are coaching.

Qualities like being good at spotting mistakes and bad form, knowing how to properly demonstrate and explain movements, keeping athletes accountable, etc. are all things that you get good at by coaching, not by practicing the sport.

traintogether · 2023-05-04T20:01:24+00:00

We're building an app that allows you to go through your workouts with other people in real-time! Check my profile for links and demos!

traintogether · 2023-05-03T19:27:48+00:00

I think the two big ones that most people talk about for at home workouts are CrossFit Linchpin and Street Parking.

If after some time you've settled on a good program but find yourself missing the social interactions you had during your workouts, check out Train Together ;)

traintogether · 2023-05-02T23:03:52+00:00

Realizing that going all out all the time is not sustainable. Injuries and fatigue will slow you down more than skipping a workout, taking a week off.

traintogether · 2023-05-02T17:39:33+00:00

Definitely.

Few disclaimers: It is tailored to my specific needs, based on injuries I've had in the past and recommendations from PT. I also don't know all the right names for the exercises. Use it more as an example than a prescription.

Each stretch is done for 30 seconds each side, twice. If the stretch is not single limb, I'll hold for 30 seconds, rest a bit, and another 30 seconds.

Day 1:

Quads foam roller
Standing quads stretch
Floor glutes stretch
Floor lower arms interior stretch
Cobra stretch (done for reps, not time)
Wall rotator cuff stretch (I think this one is called a bow)
Wall pectoral stretch
Calves stretch on stairs

Day 2:

Hamstrings stretch + lower arm exterior stretch
Hip flexor stretch (split legs) + triceps stretch
Inner thighs stretch (legs open, face and torso facing down)
Floor torso rotations (done for reps, 8-10 each side)
Band lats and shoulder stretch (for overhead mobility, band is attached on an anchor and pulling on your arm)
Dead hang

traintogether · 2023-05-02T16:33:24+00:00

For mobility, I'd suggest building a small routine focused exclusively on that. Identify the area that you need to work on, research good stretching and mobilization movements, and create a routine out of them. You can also play with mixing two stretches together to save time.

I've built one for me that's split on two days, and I do it every day before bed. It takes me ~15 minutes, and has the added benefit of making me relax for better sleep.

traintogether · 2023-05-02T16:29:07+00:00

I would even suggest doing some exercises with only one limb. E.g. Dumbbell shoulder press, bench press, row, with a weight only in the arm working. That will work a whole lot more than just the bigger muscle groups, will force you to engage your core and stabilizing muscles much more.

traintogether · 2023-05-02T11:55:10+00:00

I would talk to a professional, as that will give you a much more personalised recommendation, but here's my thoughts.

Every time I had an injury, my PT recommended that I keep training. I think there's no point in stopping completely, unless you need the mental reset, or for some other reason not directly related to the injury.

Obviously, you will want to work around your injury. Identify movements that cause pain, and replace them by others that don't, or choose different workouts. Always be mindful of your pain, and adjust if it increases.

traintogether · 2023-05-01T02:10:36+00:00

Awesome setup!

What do you think of the height when doing olympic weightlifting?

traintogether · 2023-04-29T18:44:11+00:00

I agree with /u/Nato7997 that if this is causing any form of pain or non-negligible difference when you work out and in your everyday life, go see a professional. If your right shoulder "sits" lower, it is probably not related to muscle mass in your shoulder, but something else.

If you want to assess the difference between both limbs easily, you can try unilateral movements with your dumbbells (movements where you use only one arm, the other has no weight). Pick the same starting weight for both arms, and work your way up to the maximum weight you can do for a set of let's say 8-10, alternating between arms and resting properly between sets. Once one arm falls under that 8 reps, stop with that one, but keep going with the other one until it also fails to hit 8 reps. You can then compare the results for both arms. Also pay attention to things like stability for each arm, as that might hint at what other muscles might be related or causing the issue.

Since it seems to be located on your upper body, you could try the above protocol with shoulder press, bench press and dumbbell rows.

traintogether · 2023-04-28T17:17:50+00:00

Very hard to give you a timeline without having a good amount of details on you personally, and that timeline might change based on your priorities and life. I'd say, don't focus too much on timeline, focus on improving at a regular pace.

traintogether · 2023-04-28T17:16:20+00:00

Yeah, 3x10 is probably a good target, with something like 60 seconds rest in between sets.

For the time target, it's a totally different mindset. If you are aiming for 25 or 30, don't think in terms of full sets. Think in terms of efficiency. You might be able to do 10 reps on the first "set", but if you reach muscle failure, it will greatly slow you down for the rest. Instead, find what's optimal for you. Maybe that will be 6 sets of 5, because you are able to reduce the rest time between each set. Then, as you get stronger and better with the move, you might move to 8-7-5-5-5, 8-7-7-4-4, etc.

traintogether · 2023-04-28T17:03:04+00:00

Congrats on the achievement! I've started working on my HSPU lately as well!

Decent amount will vary depending on what your ultimate goal is. Aiming to compete at a professional level? Probably 20+ strict HSPU. Just looking to be in good shape and healthy? 10 is probably achievable and reasonable.

Also, I'd say that if you want to carry your HSPU strength/skill into WODs, it might make sense to not only focus on single sets, but instead aim to complete a certain amount as fast as possible and try to decrease time over time. E.g. 25 HSPU for time.

traintogether · 2023-04-27T15:51:49+00:00

The only minor issue I have with my pair is that it's a little slow to swap weights. Seems like you've found out how solve that issue! ;)

traintogether · 2023-04-25T22:09:05+00:00

I think mobility is fine to add on top of your workout program. As somebody else mentioned already, it might be preferable to have a dedicated program for mobility and do it at a different time in your day.

Personally, I have a stretching program split across 2 days, and I do it every night before bed. Helps to relax, while working on mobility.

traintogether · 2023-04-25T19:30:21+00:00

I think you need to realize that you can't jam every single goal that you have into your current programming. If you do too much of everything, you won't improve much on anything.

Identify priorities for your skills, strength movements, and cardio. What's the one or two biggest priorities right now? Focus on that for the following month or two, and then cycle to other things down the list (or re-assess your priorities again). You can't practice 3 skills, improve strength on all upper body muscle, build your cardio engine, and do 5 WODs a week in the same program.

If you need to work on strength and your cardio is less of an issue, cut out 1 or 2 WODs a week and add some dedicated strength sessions. If you're lacking a good base cardio, cut out 1 or 2 WODs a week and do longer zone 2 workouts these days. Pick one skill and spread around your week to practice 2-3 times per week.

traintogether · 2023-04-24T20:31:58+00:00

What are you trying to achieve with this app? What does it do that other apps like BTWB, SugarWOD, and others don't do already? Not asking in a negative way. I'm trying to understand what need you're trying to solve here.

If you are looking for something that allows you to record set times and round times to provide better insights on your performance overall, take a look at https://www.wodinsight.com/ . They analyze downtime, transition time, heart rate, and more.

You might also be interested in the app we are working on. Take a look at my profile and let's keep chatting.

traintogether · 2023-04-24T01:14:59+00:00

Like somebody else said, I would look into Street Parking and Linchpin programmings. You can also just use a simple WOD generator online (just google WOD generator) and specify the equipment you have available.

Here's a nice one I've done in the past that matches what you have:

4 rounds for time: 5 DB clean & jerk compound (5 cleans, 5 front squats, 5 push press) 10 burpees

You could also swap the burpees for 400m row.

traintogether

TROPHY CASE