#CF CRUNCH FITNESS PT. 2 - THE PROGRAMMING

SAVED BY “🍌BANANA RUNNERS ”

#FF (Fortitude Fitness), and CF (CrossFit) gyms in general, have always leaned more towards strongman gyms and providing tractor tires, fat grip bars and heavy sandbags etc. Thanks to Rogue Fitness company the line between strongman and CF has been blurry. However this has been limited equipment and it was seldom used in a class setting. When Hyrox exploded #FF made great investments in hyrox sleds, multiple ski-ergs. They also invested in awesome Echo Bikes to replace “Air Dynes”. But they got rid of all tractor tires 😭 and there isn’t that great variations of weights. No 30 lbs wall ball!?

As we were max 2-3 guys working out I could program this stuff into my workouts. The tractor tire was great. But all good things comes to an end.

MAIN DIFFERENCES IN EQUIPMENT AND FEATURES
» #FF

1. Running outside — superior gym for this, however traffic and pot 🦨 can get you.

2. Rope Climbs - Hard Core!

3. 40 lbs* sandbag for lunges and high throw wall balls.

4. Ski-Erg, Echo Bike…

*) 38 lbs

» VS. CRUNCH FITNESS #CF

1. Treadmill and “🍌BANANA RUNNER” for HIIT

2. Big Monkey Bar - FUN! FUN! FUN!

3. We will see if I get a reply:

   

4. I see “HIIT Bike” and “HIIT Rowers” but no “HIIT skier” 😁
   But #CF has Battle Ropes! Not same exercise, but this is something I will program a lot, especially in partner workouts. I used battle ropes in my old garage gym and miss it bad. — Regarding the Ski-erg I will most likely convert it to bike calories — or — why not the StairMaster! 😎

➡️Workout Scaling & Conversion Charts

During COVID me and a friend worked out in my garage. We followed CF gym programming. We threw wall balls to my basketball backboard as target, we did box jumps to gym benches, For rope climbs we did strict pull-ups. We learned to be creative. I considered my garage gym finished already when I had a rower, an Olympic barbell with weights and space on the floor to place gym mats so I could do: situps, pushups, lunges, planks, squats, mountain climbers, burpees and more.

I believe #CF will be fun and add value to our grind. On days with shorter workouts I like to program a finisher. Now instead of situps and floor wipers we can go use various machines, perform drop sets with dumbbells or curl bars. A lot of strength programs for Olympic lifting suggest this type of accessory work. Sure, #FF has machines too! But…

For all the money we save we can buy weight vests, great shoes, Garmin watches and electrolytes! 🤙

THE GRIND is HIIT, Cardio and my gym programming. Not my sport, not my identity and full potential. I train so I can give my all, outside of the gym!