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Old 05-19-2010, 10:55 AM   #1
Alex Phongsvat
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New to crossfit,need help with a hybrid routine,here is my description

hi my name is alex(im french)My english might be bad sorry.please take time to read its important i put as many information to u guys so u can help me best( thats why its so big)

Discovered a crossfit gym new my area,went to do a free training session,had to do:

5 min rowing machine(warmup)

non stop:

throw 20 pound med ball on an X on the wall 15 x
burpee 15 x
jump pullups 10 x

DO as fast as i could for 20 minutes....( did 3 super set and couldnt complete the 4th...had to sit down for 10 minute to catch my breath)

too expensive for me...145$ a month.....so i went to the gold gyms instead


Self description:
im 5'5 164 pounds(around 15/20 extra)
Body type is 7 Endomorph/3 Mesomorph
Bulky with broad shoulders,waist,big legs,big calves,big bicep and neck
i dont do sports,i work as a waiter for 8 hours+ a day
i used to do kick boxing for 6 months when i was around 16 y,o

Gym experience:

yo yo gym guy.....goes to the gym for a few month and stop....did this for a few years..
now im serious cuz i started a nice program of 4/5 days a week in 18 day cycle( 2 day training 1 day rest 2 day training and etc..)
did the cycle 4 times right now


LBS i currently use to train/lift(small weights around 2x10 or 3x10 and big weights is mostly 3x5 and some 5x3/2/1/1/1:

BB back squat: 300-315lbs
BB jump squat: 135 LBS
BB front squat on shoulders: 185 lbs
BB walking lunge: 135
BB side lunge: 95
Smith machine Seated calve raise: 180
BB Deadlift: 290-310
BB power clean: 95
BB split jerk: 115
BB bench press: 200-225
Standing military press:115
standing strick DB hammer curl: 40
standing BB curl: 50+bar( dont know weight its EZ curl bar maybe 5 extra pound)
skull crushers :50+bar
pull ups/chin up body weight 164 lbs
pull ups/chin up with body weight 164+ 30 pounds in my leg
over head squat:115
BB snatch:95
reverse crunch/ab twist : 25 lbs
lying Seperate leg curls 45 lbs on each leg for total 90 lbs)
DB bench press : 80 in each hands
dips body weight or +30 pound
captains char body weight or +15 pounds in leg

i dont have the best technique for hang cleans,cuz i use a bit too much of my arms instead of back and i dont go low enough when i put it on my shoulders,i should just clean and turn it into a front squat

my weaknesses:
cardio(i can only do 30 min on bike 5 minute normal pace,and 25 minute sprint 1 min/normal 1 min till 30 mins)
i can only run on a treadmill at a good pace for maybe 30 min
weak at military press,flat bench press,arm curls,abs,cant do hand stand pushup,bad cardio,need better technique at olympic lifts

my strength:

strong at pullups/chinup
rowing
stronger with lower body then upper body
flexible


what i need ur help for:

id like to do a training that include chaotic crossfit training+some strenght training that focus on compound exercice,that does not require smith machine and must be standing( if possible)
id like to work my cardio( do tabata/supper set)
id like to have lots of olympic lift and functional exercices
if possible id like to have a routine that is 2 day training,1 day rest,2 day training,and do it in a cycle of XX days till the routine is done(like my old training was in 18 days i think)
gold gym offers boxing training/spinning class,so maybe i could add it in the routine that u guys help me make?
i dont want to gain BIG MASS(or no mass at all dont really care)
i wanna lose 15 pounds of overall body fat(dont care bout being ripped as a boxer)
want 10 lbs of muscle dont care how long it takes(if possible)
want my body to grow(as an endo/mesomorph) and look HOW its supose to be if im FIT...(dont wanna be no body builder or richard simmons)
i got INSANITY and P90X at home(but never did insanity ,and never did p90x seriously)
can go to the gym 7 days a week,day and night

what im thinking right now:

do crossfit football?
or do WOD in the morning and do my old workout routine at night?
do WOD and 4 days a week of boxing and a bit spinning?
do beginner olympic lifting and add WOD?



link to my old training again: http://www.projectswole.com/weight-t...o-gain-muscle/

i dont know much bout crossfit,could u guys help me? thx in advance and sorry for the big wall of text
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Old 05-19-2010, 11:07 AM   #2
Katherine Derbyshire
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Re: New to crossfit,need help with a hybrid routine,here is my description

Please learn to use capital letters and standard punctuation. If you're going to ask for help, the least you could do is make your request easy to read.

If you don't know much about Crossfit, you might start by reading the FAQ. You might also just try the workouts for a month or so. That will be the best indicator of whether they provide what you're looking for and how much, if anything, you need/want to do in addition.

If you want to lose weight, fix your diet.

Katherine
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Old 05-19-2010, 11:55 AM   #3
Alex Phongsvat
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Location: Boisbriand  QC Canada
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Re: New to crossfit,need help with a hybrid routine,here is my description

sory for the bad english,its not my first language :S

also what do u mean fix ur diet?

eat less calories then im supose too?
eat more calories cuz im training?
eat small meals every 3 hours to boost up my metabolism?

yes i will try the wod for 1 month

thx for the help
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Old 05-19-2010, 12:17 PM   #4
Katherine Derbyshire
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Re: New to crossfit,need help with a hybrid routine,here is my description

Last I checked, French uses capital letters and punctuation as well, in more or less the same way that English does. (I'm assuming that French is your first language since you're from Quebec. I apologize if that is a faulty assumption.)

To fix your diet: eat real food, not junk, in quantities that support your goals. Without knowing what you're eating now, it's impossible to be more specific.

Katherine
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Old 05-19-2010, 01:27 PM   #5
Alex Phongsvat
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Re: New to crossfit,need help with a hybrid routine,here is my description

ok thx katrine
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Old 05-20-2010, 07:08 AM   #6
Frank Passalacqua
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Re: New to crossfit,need help with a hybrid routine,here is my description

Alex,

Not everyone here will give such rude responses. Not really sure what's up with that...anyhow...
Here is a great place to get started if you want to do a hybrid type work out.
http://www.board.crossfit.com/showthread.php?t=35062 w/f/s

Also you may want to get a journal subscription for $25, it has tons of info on lifts and technique. Main page also has demonstrations for all movements. Start out light and work your way up. Don't be concerned with going crazy heavy right off the bat...
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Old 05-20-2010, 08:21 AM   #7
Brian Bedell
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Re: New to crossfit,need help with a hybrid routine,here is my description

I don't think she was rude...I think his "shorthand" and "text speak" indicates clearly that he has a command of at least writing in English, i.e. cuz, u, etc. I took 3 years of French and 2 of Spanish and I have no clue how to shorten words into "text language." And they do in fact use capitals in Canada, Rip told me so.

Moreover, a reading of the FAQ, start here section, and/or a search would help this OP tremendously as KD recommended.

And as far as his "hybrid" program, I don't agree that the link to Gant's Heavy MC's is helpful. Looks like regular ole' MP CF is what will fit the bill.
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Old 05-20-2010, 09:18 AM   #8
Alex Phongsvat
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Re: New to crossfit,need help with a hybrid routine,here is my description

thx for the help everyone yes i started reading the link u posted,ill learn more before doing the WOD
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Old 05-20-2010, 03:05 PM   #9
Katherine Derbyshire
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Re: New to crossfit,need help with a hybrid routine,here is my description

Quote:
Originally Posted by Brian Bedell View Post
I don't think she was rude...I think his "shorthand" and "text speak" indicates clearly that he has a command of at least writing in English, i.e. cuz, u, etc. I took 3 years of French and 2 of Spanish and I have no clue how to shorten words into "text language." And they do in fact use capitals in Canada, Rip told me so.
FWIW, I thought his command of English was quite good. That's why I found the lack of capital letters so annoying: it looked (and continues to look) like laziness, not ignorance.

Katherine
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Old 05-20-2010, 04:53 PM   #10
Andy Gann
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Re: New to crossfit,need help with a hybrid routine,here is my description

Unless he is using copy and paste - he capitalized 'WOD'...
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