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Old 01-16-2009, 10:42 PM   #1
Lei Fei
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Crossfit survey needs your input!

Guys,
I've been crossfitting for about a few years and love it. I have been reading the forums and have gotten some real mixed messages about various topics and I'd like to gather some data from anyone who would like to contribute. My goal is to get some idea on what kinds of things successful crossfitters are doing and what things they are not doing. I also understand that there have been various surveys on this forum, however the problem is that most of them have only looked at one or two variables at a time, when in fact many of these variables can impact other factors. I've listed some things that I believe have a signifcant contribution to overall performance. I think we can all stand to learn from others' mistakes and successes.

Here's the questions:

1. Number of years crossfitting
2. Current BF%
3. CFT level ranking (1-10) please see attached spreadsheet
4. Do you follow 3 days on, 1 day off? If no, what do you do?
5. How many hours of sleep do you get?
6. Number of days you do non-crossfit exercise per week
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards)
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance)
8. Do you do nothing on rest day?
9. Do you follow the Zone?
10. Do you follow Paleo?
11. Approximate % of time following your 'healthy' diet
12. Dairy: yes or no?
13. Legumes: yes or no?
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily?
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily?
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily?
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily?
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily?
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily?
20. Alcohol: # of drinks per week
21. Alcohol: Maximum # of drinks at one sitting
22. Carbs at night: None, less than other meals, or just follow the zone?
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal)
Attached Files
File Type: email CFT Rankings.xls (15.5 KB, 325 views)

Last edited by Lei Fei : 01-16-2009 at 10:56 PM.
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Old 01-16-2009, 10:52 PM   #2
Lei Fei
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Re: Crossfit survey needs your input!

I'll start it off:
1. Number of years crossfitting: 1.3
2. Current BF%: 10%
3. CFT level ranking (1-10) please see attached spreadsheet: 6
4. Do you follow 3 days on, 1 day off? If no, what do you do? Yes
5. How many hours of sleep do you get? 6.5
6. Number of days you do non-crossfit exercise per week: 1
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards): yes
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance): 5
8. Do you do nothing on rest day? yes
9. Do you follow the Zone? yes
10. Do you follow Paleo? mostly
11. Approximate % of time following your 'healthy' diet: 90%
12. Dairy: yes or no? no
13. Legumes: yes or no? yes
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? Try to avoid
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? ok in moderation
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily?
None
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily?
None
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily?
Try to avoid
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily?
Try to avoid
20. Alcohol: # of drinks per week: 2
21. Alcohol: Maximum # of drinks at one sitting: 12
22. Carbs at night: None, less than other meals, or just follow the zone? less than other meals
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 6
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Old 01-17-2009, 05:07 AM   #3
Doug Blankenship
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Re: Crossfit survey needs your input!

1. Number of years crossfitting: 1.2
2. Current BF%: 15-17
3. CFT level ranking (1-10) please see attached spreadsheet:
4. Do you follow 3 days on, 1 day off? If no, what do you do? Yes
5. How many hours of sleep do you get? 7-9 hours
6. Number of days you do non-crossfit exercise per week: 1
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards): No for two years prior, before that yes.
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance): 6
8. Do you do nothing on rest day? yes
9. Do you follow the Zone? No
10. Do you follow Paleo? Yes
11. Approximate % of time following your 'healthy' diet: 90%
12. Dairy: yes or no? No
13. Legumes: yes or no? No
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? Only on cheat days and with a lot of it.
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? 5 a day
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily?
None
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily?
None
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily?
None
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily?
Once
20. Alcohol: # of drinks per week: 0
21. Alcohol: Maximum # of drinks at one sitting: 0
22. Carbs at night: None, less than other meals, or just follow the zone? Carbs only from fruit.
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 9
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Old 01-17-2009, 05:32 AM   #4
Jake Dent
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Re: Crossfit survey needs your input!

This could be interesting....

1. Number of years crossfitting- 1
2. Current BF%- best guess between 9-12%
3. CFT level ranking (1-10) please see attached spreadsheet- 6-7
4. Do you follow 3 days on, 1 day off? If no, what do you do?- change up between 3-1 and 3-1-2-1
5. How many hours of sleep do you get?- 8
6. Number of days you do non-crossfit exercise per week- I do some extra strength training- squats, FS, OHS, C, C&J etc...
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards)- by Joe blow standards, yes
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance)- 6 probably- more running
8. Do you do nothing on rest day? usually nothing
9. Do you follow the Zone? No
10. Do you follow Paleo? Loosely
11. Approximate % of time following your 'healthy' diet 90-95%
12. Dairy: yes or no? yes
13. Legumes: yes or no? yes
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? regularly
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? daily
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily? daily
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily? moderate
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily? none
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily? none
20. Alcohol: # of drinks per week- 3-4
21. Alcohol: Maximum # of drinks at one sitting- 2
22. Carbs at night: None, less than other meals, or just follow the zone? Ice cream before bed
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 8
Works for me, low BF, good performance and I still get to eat things I like.
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Old 01-17-2009, 05:54 AM   #5
John S Park
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Re: Crossfit survey needs your input!

1. Number of years crossfitting: 1
2. Current BF%: 10-12
3. CFT level ranking (1-10) please see attached spreadsheet: between 5 and 6
4. Do you follow 3 days on, 1 day off? If no, what do you do? yes
5. How many hours of sleep do you get? 8 to 12
6. Number of days you do non-crossfit exercise per week: 0
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards): no
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance): balanced 5
8. Do you do nothing on rest day? no, i still like to go out, get sunshine, and play a sport, take a hike, or a walk or something.
9. Do you follow the Zone? no
10. Do you follow Paleo? yes
11. Approximate % of time following your 'healthy' diet: 90%
12. Dairy: yes or no? no
13. Legumes: yes or no? no
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? try to avoid
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? regularly
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily?
daily
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily?
ok in moderation
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily?
ok in moderation
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily?
ok in moderation
20. Alcohol: # of drinks per week: 0
21. Alcohol: Maximum # of drinks at one sitting: 0
22. Carbs at night: veggies or berries
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 8, works for me. time to go run the 10k
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Old 01-17-2009, 06:02 AM   #6
George Mounce
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Re: Crossfit survey needs your input!

1. Number of years crossfitting - 2
2. Current BF% - 8
3. CFT level ranking (1-10) please see attached spreadsheet - 9
4. Do you follow 3 days on, 1 day off? If no, what do you do? - No. M,Tu,Wed I do the Navy Seal WOD, Th off, Friday, Sat Navy Seal WOD, Sun off.
5. How many hours of sleep do you get? 8
6. Number of days you do non-crossfit exercise per week - Does pulling Gs all day long count as a non-crossfit exercise via isometric holds?
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards) Yes.
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance) 4
8. Do you do nothing on rest day? I don't do anything CF-wise anyways.
9. Do you follow the Zone? No.
10. Do you follow Paleo? Yes.
11. Approximate % of time following your 'healthy' diet. 100%
12. Dairy: yes or no? Yes.
13. Legumes: yes or no? No.
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? Try to avoid.
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? Daily.
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily? Daily.
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily? Regularly.
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily? Ok in moderation.
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily? Ok in moderation.
20. Alcohol: # of drinks per week. 6
21. Alcohol: Maximum # of drinks at one sitting. 3
22. Carbs at night: None, less than other meals, or just follow the zone? I don't count carbs, I just eat.
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 10.

By the way you used 8, and 22 twice.

Last edited by George Mounce : 01-17-2009 at 06:09 AM.
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Old 01-17-2009, 06:25 AM   #7
Robert Pierce
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Re: Crossfit survey needs your input!

1. Number of years crossfitting - 2
2. Current BF% never measured, guess 10-12%
3. CFT level ranking (1-10) please see attached spreadsheet - 5
4. Do you follow 3 days on, 1 day off? If no, what do you do? 3/1,2/1 to make it match the work wee.
5. How many hours of sleep do you get? - 7 if lucky
6. Number of days you do non-crossfit exercise per week - 0
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards) - no
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance) - 3
8. Do you do nothing on rest day? - yes
9. Do you follow the Zone? no
10. Do you follow Paleo? no, just lower carb
11. Approximate % of time following your 'healthy' diet - 75%
12. Dairy: yes or no? yes
13. Legumes: yes or no? yes
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? twice a month or so
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? daily
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily? in moderation
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily? ok in moderation
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily? try to avoid
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily? daily
20. Alcohol: # of drinks per week - 10
21. Alcohol: Maximum # of drinks at one sitting 2
22. Carbs at night: None, less than other meals, or just follow the zone? yes sometimes
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 7
23. Age = 45

I edited to add that I think age is potentially relevant re: sleep and others
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Last edited by Robert Pierce : 01-17-2009 at 06:28 AM. Reason: add age
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Old 01-17-2009, 07:58 AM   #8
Lei Fei
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Re: Crossfit survey needs your input!

Hmmm...now I'm thinking if I need to add 2 other fields - and thanks George for pointing that out.

If possible, also add:
25. Age
26. How many cycles of SS have you done?
27. Did you consider yourself a "hard gainer"?
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Old 01-17-2009, 08:13 AM   #9
John S Park
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Re: Crossfit survey needs your input!

25. Age 20
26. How many cycles of SS have you done? 3. i did ss before doing only crossfit which helped a lot
27. Did you consider yourself a "hard gainer"? no
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Old 01-17-2009, 09:39 AM   #10
Lee Austin
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Re: Crossfit survey needs your input!

1. Number of years crossfitting .5
2. Current BF% 19.3
3. CFT level ranking (1-10) please see attached spreadsheet 8, almost 9
4. Do you follow 3 days on, 1 day off? If no, what do you do? no, I do one to two totally off days a week
5. How many hours of sleep do you get? 7-ish
6. Number of days you do non-crossfit exercise per week 3-4
7. Were you athletic before you did crossfit? (according to Joe Blow standards, not xfit standards) yep
8. Before crossfit, were you more strength based, endurance based, or pretty balanced? (1 = strength, 10 = endurance) 7
8. Do you do nothing on rest day? that's how I define a rest day
9. Do you follow the Zone? nope
10. Do you follow Paleo? approximately
11. Approximate % of time following your 'healthy' diet 85%
12. Dairy: yes or no? yes
13. Legumes: yes or no? occasionally
14. Ice cream: None, try to avoid, ok in moderation, regularly, or daily? daily
15. Eggs (w/ yolk): None, try to avoid, ok in moderation, regularly, or daily? 3-6 daily
16. Saturated fat: None, try to avoid, ok in moderation, regularly, or daily? daily
17. Bacon: None, try to avoid, ok in moderation, regularly, or daily? I don't avoid for any health reason but it's not my favorite so I don't eat it often
18. Starches: None, try to avoid, ok in moderation, reguarly, or daily? try to avoid
19. Protein powder: None, try to avoid, ok in moderation, reguarly, or daily? none
20. Alcohol: # of drinks per week a couple of beers or so a month
21. Alcohol: Maximum # of drinks at one sitting 2-3
22. Carbs at night: None, less than other meals, or just follow the zone? don't worry about timing
22. Confidence level that what you are doing is optimal (1 = not sure at all, 10 = I KNOW my method is optimal) 5, pretty optimal for me
25. Age 41
26. How many cycles of SS have you done? 1, still on it
27. Did you consider yourself a "hard gainer"? nope
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