CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 01-25-2006, 04:45 PM   #1
Marc Johnson
Member Marc Johnson is offline
 
Profile:
Join Date: Sep 2005
Location: Minneapolis  Minnesota
Posts: 57
I would like to get a littel more muscle on my frame. How do you hardcore cf'ers train to gain size? I still would like to use cf for its performance benefits, but I do need to be a little bit bigger.
Thanks.
  Reply With Quote
Old 01-25-2006, 05:17 PM   #2
Mark Gebhard
Member Mark Gebhard is offline
 
Profile:
Join Date: Mar 2004
Location: Austin  TX
Posts: 186
If you want to gain muscle (and obviously not fat) the first thing to get in order is diet. What are you eating currently? The recommendation here is the Zone diet or Zone/Paleo. Once you're following the Zone consistently and know your number of Zone blocks per day, you generally get down to the bodyfat % you want and then add fat blocks (or just more Zone blocks for some people) to add mass.
  Reply With Quote
Old 01-25-2006, 08:40 PM   #3
Ryan Norman
Member Ryan Norman is offline
 
Profile:
Join Date: Oct 2004
Location: Carterville  Illinois
Posts: 78
Marc,
It's been my experience that following something like the One lift a Day program with Crossfit works well. Do a search for Black Box as well. Not only will you get quite a bit better at the lifts you choose, but should gain some size. Again, just my experience.
  Reply With Quote
Old 01-26-2006, 09:54 AM   #4
Anthony Bainbridge
Affiliate Anthony Bainbridge is offline
 
Anthony Bainbridge's Avatar
 
Profile:
Join Date: Nov 2005
Location: Fredericton  New Brunswick
Posts: 3,886
Eat more calories than you burn.
  Reply With Quote
Old 01-26-2006, 12:27 PM   #5
Orlando Alonso
Member Orlando Alonso is offline
 
Orlando Alonso's Avatar
 
Profile:
Join Date: Sep 2007
Location: Menifee  CA
Posts: 38
Ryan that's a cool avatar.
  Reply With Quote
Old 01-26-2006, 12:50 PM   #6
David Wood
Departed David Wood is offline
 
Profile:
Join Date: Oct 2002
 
Posts: 3,303
Just to refine the search proposed by Ryan (a little) . . . search on CrossFit.com for the phrase "ME Black Box" . . . it refers to a variation of CrossFit developed by Coach Michael Rutheford (CrossFit KC affiliate http://www.crossfitkc.com/) that adds extra focus on "Max Effort" days. Will definitely boost strength and size.
  Reply With Quote
Old 01-26-2006, 12:53 PM   #7
Steven Stackpole
Member Steven Stackpole is offline
 
Profile:
Join Date: Dec 2004
Location: ottawa  ontario
Posts: 276
Marc
Spend some time getting used to the intensity and the exercises, learning the movements. For different people that will be different lengths of time.
Once you feel comfortable with the regular cycle, start emphasizing the Max effort days. I do atleast one ME day per 3 day cycle. I still want the Met.con. that comes with the reg. crossfit routine. Check out Michael Rutherfords Max effort routine.
After a year Crossfitting, I've crept over the 265lb. mark, which is not what I wanted, but my performance still seems to be increasing.
I can give you more info. if you like.
  Reply With Quote
Old 01-26-2006, 01:59 PM   #8
Michael Ledney
Member Michael Ledney is offline
 
Michael Ledney's Avatar
 
Profile:
Join Date: Jul 2005
Location: Fort Thomas  Kentucky
Posts: 292
The WOD all by itself will put more muscle on your frame. Couple it with thoughtful and consistent diet choices and you'll be kicking sand in no time.

To Steve's point above, ME days help, but if you've been watching those are coming pretty frequently of late. Since 30-Dec 6 of 21 WODs have been ME type (counting Linda). Go back to 1-Dec and it's 11 of 43, back to 4-Nov and it's 16 of 63. Closer to 1 in 4 but still a pretty good ratio, and something that looks like it's being consciously pursued by the moderators.

When I switched from powerlifting to crossfitting last April I wasn't small. I was a 225# with ~15% BF. Just doing the WOD for a few months got my BF down in the 10-12% range at a constant body weight, didn't really notice anything visually though.

In Sept I started eating 20 block zone 5 days a week (sat/sun I still eat zone ratios but don't count my total blocks) and have seen some increase in muscle seperation, my deltoids have popped out, I have 4 pack abs, blah, blah, blah. Got on the scale the other night after the WOD and was shocked to see that I weigh 244. Not my goal at all, but my performances have been good and improving, so I'm not complaining.

Consider this a very long winded way of restating the CF mantra of WOD and diet, sorry for the rant.
  Reply With Quote
Old 01-26-2006, 05:03 PM   #9
Steven Stackpole
Member Steven Stackpole is offline
 
Profile:
Join Date: Dec 2004
Location: ottawa  ontario
Posts: 276
Michael
I've seen a lot of rants here lately.

Yours is not one of them :-)
  Reply With Quote
Old 01-26-2006, 10:22 PM   #10
Butch White
Departed Butch White is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 120
Ha!... that's pretty funny Steveo! :wink:
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
How do I make my butt bigger (seriously)? Eric Lester Fitness 23 07-31-2007 07:13 PM
Getting Bigger using CF??? Joey McIninch Fitness 9 09-06-2006 06:27 AM
Need help... or a bigger stomach and more cash. Josh Brehm Nutrition 5 05-15-2006 03:02 PM
Getting stronger, faster, quicker, and bigger on crossfit Kurt Ronald Mueller Starting 15 02-02-2006 01:24 PM
Suffer in Sydney 2 - Bigger, badder....better organised Don Stevenson Competitions 3 09-26-2005 07:29 PM


All times are GMT -7. The time now is 07:48 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.