Archive for the tag - crossfit

Is Crossfit Better Than The Gym?

Dear Davey,

I have a few friends that are obsessed with CrossFit and swear that it’s a million times better than the gym. I know that you go to CrossFit and I was wondering what you think? Should I ditch my gym membership and try CrossFit?


7022884_nHey Stevie,

Comparing CrossFit and the gym is a bit like comparing apples and oranges. Both provide great benefits, but it really depends on the person.

There are a few things that I love about CrossFit. For one, you get a sense of community and support. The workouts are completed in a group setting and they are highly structured. The entire workout is planned out – and instructors and classmates will push you to get through. The classes can also be competitive; for some people, this can be the motivational kick-in-the-butt that they need. And there’s no question that the workouts are awesome and effective.

On the flip side, CrossFit tends to be more risky. When you push yourself hard – especially with exercises that are unfamiliar – the risk for injury increases. That’s why CrossFit studios offer classes for beginners so that they can learn proper form and technique. If you do opt for CrossFit, it’s important to complete these introductory classes. Moreover, CrossFit is expensive; an unlimited CrossFit pass to my gym is $200/month. Having said that, I like to think of it as an investment in myself rather than an expense.

As someone who tends to be more introverted, the team spirit of CrossFit isn’t something that I particularly enjoy. In fact, I find it to be a bit cult-like at times. I much prefer the solitude and independence of a solo gym workout. Like CrossFit, my solo workouts are structured and effective (though some exercisers may lack the knowledge to put together a goal-oriented workout). And because I’m only competing with myself, I know that I’m less likely to push myself too far – and get injured.

For me, the answer isn’t either or… but both. Six mornings per week, I workout independently at my gym. And then two afternoons per week, I take a CrossFit class. It’s a big commitment, but it’s also something that I love doing. But at the end of the day, the debate over CrossFit versus the gym is really a personal decision.

In the comments below, I’d love to hear what you guys think. Have you tried CrossFit? Do you prefer the gym? Let us know!


P.S. If you’re looking for a step-by-step guide to building muscle, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle today! You’ll even get a free gift!

What Is The Murph Workout?


Navy Lieutenant Michael Murphy

This week at my CrossFit gym, we tried something that I’d never done. It’s called the Murph.

The workout is named in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005. It was one of his favorite workouts – and it’s one of the more difficult CrossFit challenges. It’s a true test of strength, focus and endurance.

The workout is timed. And the idea is to get the lowest time possible.

Here’s what you’ll do:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

For an extra challenge, it’s recommended that the workout is performed wearing full body armor or a 20-pound vest. While wearing armor or a vest, aim for a time under 60 minutes.

It’s also worth noting that you can partition the pull-ups, push-ups and squats. For example, some Murph athletes break the exercises into 20 sets of 5 pull-ups, 10 push-ups and 15 squats. That’s just one of many combinations.

Regardless, the Murph is a workout not for the faint of heart; even for a seasoned athlete, it’s extremely intense. If you’re not there yet, fear not. Being able to complete the Murph workout (in any amount of time) is a great fitness goal to which it is worth striving.

If you try the Murph, let me know in the comments below. That is, if you have energy left to type…

Would Your Try NAKED Crossfit?

zugr7O5For the last month, I’ve been taking crossfit classes. More to come on that in a future post. But this week, I discovered a new branch of crossfit in which exercisers are naked.

The truth is, many crossfitters are already almost naked. It’s not uncommon to see shirtless men in compression shorts or women exercising in sports bras. And if you take a class, you’ll understand why. Crossfit is based on high intensity interval training and it makes you sweat in a way that you never thought possible. After each class, my clothes are soaked; maybe being naked just makes more sense.

Currently, the naked crossfit class is being offered in Denmark – and it currently has 12 male participants. Judging from the pictures, I think I’d probably find it a bit difficult to concentrate and stay focused. But when it comes to motivation, I’m pretty sure that I’d never miss a class. ๐Ÿ˜›

But what do you think? Would you try naked crossfit? Or are you mortified at the thought? Let me know in the comments below.

Does Crossfit Work?

rich-froning-shirtless-crossfit-1Founded back in 2000, CrossFit is a exercise technique that combine gymnastics with strength, circuit and endurance training. It’s definitely no joke and it’s extremely grueling – but there are no shortage of CrossFit fans called CrossFitters. In just 13 years, CrossFit now has 7,000 gyms and more than 10 million participants.

So how effective is the technique? Is it just another fitness fad and marketing gimmick? Or does it live up to the hype? A recent study commissioned by the American Council on Exercise enlisted the help of researchers from the University of Wisconsin, LaCrosse to answer those questions.

For the study, 16 healthy male and female individuals ages 20 – 47 were recruited. Baseline fitness levels for established for each participant – and then each participant went through two separate CrossFit workouts. Throughout and/or after the workout, researchers recorded the participants’ heart rate, Vo2, ratings of perceived exertion and blood lactate concentration.

Though it took participants varying amounts of time to complete the workouts, times averaged roughly between 6 and 9 minutes. In that amount of time, participants burned between 64 and 117 calories. Heart rates were elevated to 90% of maximum heart rate – the higher end of industry recommendations. Similarly, VO2 levels were at the higher end of guidelines at 80% of VO2max. Blood lactate levels were 3 – 4x normal threshold levels.

So what’s the bottom line?

Researchers concluded, “CrossFit works.” It’s a great exercise, especially for its short duration. And like any high intensity interval training workout – like Davey Wavey’s Get Ripped Workout – you’ll see much greater increases in aerobic capacity versus traditional training.

Of course, this doesn’t mean CrossFit is for everyone. Beginners, older populations or individuals with medical complications may not be well-suited for CrossFit. Moreover, as many CrossFitters can attest, the injury risk is very high.

But for the healthy and brave, CrossFit can be a great option to kick their workout into high gear.