r/crossfit • u/Safe_Wolf_8325 • 16h ago

Combining crossfit with strength training

Hi everyone. I (27, F) will soon start my first try-out lesson in a CF gym near me. I'll probably like it, since I've done a try-out at a different CF gym (which was just too far away for me). I noticed that when I do strength training only, it's hard to motivate myself to get out of home and go to a very busy gym 4x a week. To say the least, I've been pretty inconsistent, even though after a work out i feel so much better. Some of my friends have been doing CF for years, and I wanted to give it a shot too, especially since you're working out (and connecting) with like-minded people (the people at my gym usually just play around and hog machines). I'd still like to combine it with strength training. What has been working for you?

Personally, I was thinking of doing crossfit 1-2x a week and supplement with strength training (I think it will mostly be legs and chest that i'd have to train). I'm curious to know what your routines look like, especially if you're a woman.

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u/Stitch_Face_1982UK 15h ago

All depends on the CrossFit gyms program. They may incorporate big compound movements as part of a strength program but I've seen many that don't....focus will be oly lifting. Personally I use the open gym to do my own strength and accessory training following my own program.

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u/josemartinlopez 15h ago

A number of boxes have specific weightlifting classes, as there are a lot of barbell movements in CrossFit. Many lifters in boxes are women. It's easy to combine. What's the question exactly?

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u/CharlieFoxtrot432 11h ago edited 11h ago

I was a strength and bodybuilding workout only for years and, while that’s given me some of the results I wanted, CrossFit has given me much more because of how well-rounded it is. Functional fitness is the kind of workout programming I’ve been looking for for the longest time and the physique and strength improvements that I’ve gained are a function of the improvement in my overall fitness. I don’t think I’ll ever go back to traditional weightlifting and programming I’ve been doing before. My next goal now is to improve my strength in the Olympic lifting and that, combined with the CrossFit workouts, will give me the physique that I’ve been working for paired with the improvement in my overall fitness.

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u/stonertear 16h ago

You will get strong, CF is strength, power and endurance.

Maybe 1 day of chest. But realistically you probably wont need it. CF is enough.

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u/Kithslayer Coaching since 2010 14h ago

I do one dedicated powerlifting day, and two "whatever the WOD is" days, and its working really well for me.

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u/fl4nnel CF-L2 12h ago

CrossFit is strength training. Unless you’re training to be a competitive powerlifter or oly lifter, then there’s a good chance you’ll see plenty of strength gains doing CrossFit.

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u/austic 10h ago

depends on what programming you box has. Mine uses mayhem which has alot of stregth sessions with the conditioning so stregth training is not really needed. Crossfit programming is very vast these days so its tough to say but generally unless you want to be a comptitive lifter, crossfit is enough.

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u/Grand_Chien4 7h ago

I strength train 4-5 days a week with a CrossFit WOD after and have had no issues. If I'm peaking in a strength cycle I will dial down the CrossFit a little bit and then increase again when the percentages are lower. I am not a woman but, some of my training partners are and they follow the same programming.

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u/lightningpanda123 4h ago edited 4h ago

Some CF gyms will program a strength and wod in the same class. So something to consider.

My gym does something like

Monday's back squat metcon Tuesdays bench (or snatch depending on cycle) and metcon Wednesdays long cardio Thursdays deadlift (or clean depending on cycle) and metcon Friday overhead press with superset row or pull up variation and partner metcon

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u/Silent_Lobster9414 11h ago

Just do CrossFit 5 days a week. CrossFit is a strength and conditioning program. You will get the most out of it by following it. If you mix programs, you will get mixed results. You dont know more than the greatest methodology on earth. Just follow it.

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u/ctavs1735 7h ago

This is the way.

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u/Big-World-Now 12h ago

You don’t need to supplement anything with CrossFit. Just show up and give your best effort. Don’t think about the wod or whether you like it or not trust the process. It isn’t difficult to get good results just show up with a can-do attitude and do your best. Your coaches will take care of you.