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CrossFit is a free program. It's completely "open source" insofar as the exercises are published and free to use without charge. You just can't slap CrossFit logos on everything and try to make money off of it without becoming an affiliate. You can do a great many CrossFit style workouts with bodyweight alone. Some ideas include: Squats (box, air, ...

Crossfit seeks to increase fitness in many domains simultaneously. This includes training different metabolic pathways and increasing overall strength and agility. Crossfitters would say that an elite marathoner who can not lift an average amount of weight is not really fit. Similarly, an elite weightlifter who has trouble with a 5k is also not fit. ...

Crossfit is high intensity cross training to develop unspecialized fitness. The most important goal of a crossfit training program is to improve "work capacity across broad time and modal domains." Work capacity is the ability to do work in the sense of physics, that is to exert moving force. Time domains refer to the duration and intensity of the work, and ...

Sure...? It could work if you have phenomenal recovery. If you've been doing an hour or two 6 days a week for a while and feel OK, feel free to add a third hour. If you're starting from zero, or from just MMA, or from four days a week training, I doubt your plan will work unless you build up to it very, very gradually. Some Concerns About Your Plan You ...

Constant variation The entire idea of Crossfit is constantly varied workouts. (The efficacy of this as a method of improvement is disputed, but I digress.) The workout of the day ("WOD") varies from day to day, as the name implies, and there are many, many, many organizations putting out WODs. CrossFit HQ puts out the so-called mainsite WODs, which many ...

Essentially, what's happening is that the constriction prevents further inflammation of joints and connective tissue, as well as constricting blood flow for a bit. Once the voodoo floss (or bicycle innertube split open) is removed, the blood flows back in to the area. For joints with large amounts of connective tissue, such as elbows and knees, this allows ...

Yes, no and maybe. Unfortunately, that's going to be about the best answer you will get. Exercise has proven to be a heart disease limiter, and certainly reduces the risk factor of obesity (Assuming you don't eat massive amounts and stay fat), so in that sense, yes, it can reduce heart disease. But, if you still smoke and/or eat a bad diet, it's not going ...

The biggest thing you have is a back to back session of Wednesday/Thursday. My knowledge of Crossfit is that the focus is on General Physical Preparedness (GPP), so the whole body is being hit every time. I would expect Thursday to be the day you struggle the most due to residual fatigue from Wednesday's session, but if that's not the case then the culprit ...

You're going to experience novice gains almost no matter what you do, so expect that the first six weeks or so will be great. If the CrossFit gym is properly run, you'll get stronger and better at not getting tired. CrossFit varies greatly from gym to gym ("box" to "box"), but the basic formula is generally constant: basic gymnastics, power- and Olympic ...

Join a Meetup group You don't need a program, you need people already doing it to join with. To stay motivated during a high intense workouts you'll need other people do to it with. It's free and unless you live in the styx you should be able to find a P90X or equivalent fitness group near you. From my personal experiences with meetup doing other ...

In my opinion, there is nothing "beginner" about exercises in sets of 10 and explosive movements...even if it is only a 16 minute workout. When you train your body, you tear muscles so that your body can repair them in the time between workouts. It's great that you're not usually sore, because that leads me to believe that you are recovering properly. ...

So I've "diagnosed" myself with a mild MCL/ACL strain. The following morning I woke with no pain in my knee in normal ROM. When fully extended (slightly hyper) I felt a little bit of pain. I stretched my hamstrings and calves thoroughly throughout the day. After driving and sitting at my desk my knee would stiffen up again, so I got up and walked every 20 ...

What's happening physiologically? Your muscles are constricted, and you are reducing blood flow and mobility in the wrapped area. My personal assessment is that it's a stupid idea, and it's another gimmick designed to fleece people of hard earned money. Now, that being said, there are some injuries that need bracing, and there may be a case made for ...

Just my 5 cent: Starfit makes me fit on time. Starfit will shape on time. I flip tires on time to get fit. Just to look better naked. Get result on time. Time-Intensity-Result Here is a site tagline guru with some advice.

I would strongly advise you to put your rest days back in between workouts. Check out this answer about the importance of rest days. Basically, too long of a rest period between workout days causes you to lose part of your gains, and working out too many days close together has the same effect, with the added risk of injury from overworking.

I'd add a few things to hobodave's response: Crossfit Bodyweight Workout Resource. Awesome PDF that lists just about every kind of workout you can do with minimal or no equipment. Broken down by categories: "metcons, no equipment required", "metcons, jump rope, rings and pull-up bar required", "running workouts", "endurance challenges", etc. Many ...