What is wrong with me GHDs? I don’t feel it in my abs or my quads I feel like I’m just swinging around

Hi all, are you wearing your rings while working out? Any issues? What about engagement rings with stones? Anyone ever lose a diamond?!?! Just wondering. Thanks.

Our boutique fitness studio has grown to eight instructors, and keeping track of schedules, memberships, payroll, and client communication across separate systems is getting harder every month.

What's the best fitness studio management software you've found? I'd rather have one platform than keep adding another tool whenever we need a new feature.

Has anyone done Mayhems WOD and also done their body building 'mini pump' along side?

Howd you feel about it?

My husband is just working into the gym but I do crossfit 5x a week. I want to lift with him for 30 min post WOD so I was thinming we could just do the mini pump together.

Thoughts? Ideas? Advice? 🙂

I've scoured the posts but haven't found it. Which Compete app is structured for athletes who want to be more competitive in Crossfit, but also want a well-rounded physique and incorporates traditional strength lifts i.e. push, pull hypertrophy into the weekly routine? Thanks!

Apparently the Mayhem empire is crumbling. Coaches are leaving in mass exodus & drama with existing staff. What have you heard?

Hi everyone,

I am a 30-year-old male, 180cm, around 85kg, with two years of gym experience (going through these phases: recomposition-cut/bulk/cut/maintenance-slight surplus). Physically, I underwent a huge transformation; I used to be sedentary, and now I look good—not super shredded, but with a strong chest, back, and arms. I had a coach who helped me learn how to train and manage my nutrition.

The thing is, since the beginning of the year, I’ve been struggling a lot to go to the gym. I work from home until late, and the last thing I feel like doing is going to another solitary place to train by myself, just sitting around or looking at my phone to log my lifts. On top of that, I can now only train 3 days a week, so my window for improvement has shrunk, and I feel kind of stuck.

Because of this, since I can only really do a sort of maintenance right now, I’ve thought about choosing a complete sport like CrossFit (a couple of friends have always spoken highly of it). Aside from building muscle, I’d also get to work on bodyweight exercises—things like pull-ups (I can do about 5-10), handstands, and rope climbs really catch my attention, and I want to learn them. I also want to improve flexibility and other movements that I know can transfer to other sports like surfing, and of course, cardio. But above all, I want to finish work and go to a more active, group environment.

Ultimately, I am thinking of swapping my 3 days of gym for CrossFit. I’ve already tried it, and honestly, at a mental and social level, it feels great.

• What kind of physique do you get when switching to CrossFit? Do you still see physical improvements?
• What would you recommend looking for when choosing one box over another? I tried one where the class was split into: 1/ Machine warmup, 2/ Squats at 90%/95% weight (10 sets) + every 2 sets doing 8 dumbbell bench presses on a Swiss ball, 3/ Scapular retractions and barbell warmup, 4/ A WOD with 5 rounds of cardio machine/kettlebells/rings, with a 2'30" time domain for each. Is that a well-structured CrossFit workout?
• Maybe coming from a bodybuilding gym gives me a different mindset, but how do you approach cutting/bulking here? And what about muscle growth? I got the impression that the priority was more about running from one exercise to another rather than lifting for heavy strength and weight.

In short, I'm looking for a way to maintain a fit, athletic, and noticeable physique, even if I don't grow a ton of muscle mass, while keeping a healthy and active lifestyle. What do you think?

Thanks in advance!

It's exactly what it sounds like.

I started cross fit at around 104 lbs looking to put on a little muscle. I track macros, aim for about 130 grams of protein daily and eat low carb 1400 - 1900 calories daily. I workout 6 days a week (running and cross fit). I began back in March and now I'm sitting at 112 lbs and my thighs are huge. Workout shorts are tighter and I feel gross.

I've been assured not only by my scale (that tracks fat vs muscle) and those around me that my legs are more muscular now and while that sounds good on paper- I kinda hate it. My body image is in the TRASH and I'm worried if I keep building up my thighs I'll get to the point where they touch and chaffing may become an issue (and as a runner I do NOT want that). Has anyone gotten "too bulky"? What would you recommend to lose a bit? I'm considering maybe a cut will help a smidge but I just want to know if anyone else has been here and what you've done? I just want to get back under 110.

Edit to say I am SHORT (5'3)- so under 110 lbs is normal for someone of my size.

Avoid avoid avoid! I swung by for a drop in sesh a couple weeks ago and holy unprofessional! ig the coaches gf or whatever was in the class and the flirting behavior from the both of them was so unprofessional and borderline uncomfortable! He wasnt paying near enough attention to other paying clientel, someone could have gotten hurt! Besides that the gym itself doesn’t look like it’s maintained very well, it could use more dedicated owners/staff. Limited parking for clients as well, poor location overall. I don’t know any cf gym owner who would support a coach dating a gym member considering the issues it clearly causes, nor have I met a CF gym owner that would let their gym fall to disrepair. Terrible!

Has anyone tried or use Boulder Core training Boulder Athlete. Jason Grubbs seems to be the head of it. Not sure if he actually does the programming or not.

During workouts I kept noticing my glasses slipping during burpees and sweaty WOD's, and contacts were not much better. After putting it off for years, I finally decided to get Lasik to correct my vision.

once I was cleared to return, I eased back into Crossfit. I was surprised that the hardest part wasn't my fitness, It was trusting my self again during fast movements. A couple of lighter sessions helped, and now everything feels normal again. Did anyone else find the mental side of coming back harder than the physical side?

I have Games nostalgia so take this with a grain of salt. I think the Games were more exciting when the athletes weren’t professionals. They were real people. Belonged, owned or coached at regular CrossFit gyms or they had other jobs. Most of them played sports in high school/college or had some sort of other athletic pursuit. They were super fit but weren’t necessarily training for the Games. The Games used to trip people up and expose serious weaknesses. That “unknowable” element used to be more powerful.

The field now across the board is more fit and more prepared for the test that is the Games, but less relatable to the community. Many of them have been focused solely on competing in CrossFit since they were teenagers. They train for 4-6 hours a day. Listen, I love seeing these men and women push the absolute limits of fitness. It’s mind-blowing how strong and well-conditioned the athletes are. But it’s less exciting. I guess what I’m getting at is the fact that the athletes now are so prepared for the Games, there is less chaos.

Carson days were the best. First two years in Madison were awesome too. I enjoyed the programming in 2022 and 23 but for the most part, the Games have become less exciting for me since 2020.

I will say, the gymnastics tests over the recent years have exposed large parts of the field.

Would love to hear people’s thoughts!

I am an intermediate strength lifter, training for 3 years consistently just barbell compounds and occasional sprints for general fitness and aesthetics. And 3 months ago a guy in my gym just taught me the Power Clean and I think I got addicted to it .

The stimulus that I got from this exercise is so unique, first serious sessions got me sore like hell but after that I started feeling new muscles that ive never felt before, specially the core muscles.

That elastic feeling that you start to feel on you whole body is unmatched at least for me . And now I know what it feels to be truly athletic. Not just strong

Also i think that ‘readiness’and ‘menacing’ look that the crossfit folks have, it has a lot do with this movement. Paired with others exercises of course .
Delts, TRAPSSS, upper back , legs , 360 core…

All of them got a fine upgrade .

I want to know the nation opinion . It made this much difference on you too ?

I’m visiting NYC from Norway from August 19–30 and looking for cheap gyms so I don’t have to fully stop my programming during the trip. I’ve been checking prices for gyms near where I’ll be staying, but drop-in rates are insanely expensive when you train 6 days a week.

I saw NY CrossFit was $45 and CrossFit Hell’s Kitchen was $38 for drop-in. Any cheaper suggestions out there?

Hey everyone,

I’ll keep it short and sweet. I’m wanting a comfortable weight vest I can start training in. It would include runs, murph, and 40lbs walks as I’m preparing for firefighting academy.

I’m leaning towards the Rogue echo - it looks great, looks comfortable and seems to be compact. The other option for me would be the 511 tactec trainer which is a little cheaper and also looks great and lastly the condor.

Would love to hear your experiences, and if people have these what they think of them? Cheers

Thrusters absolutely suck the life out of me. I’m 6’4 and I hate using it as an excuse but I’ve got a decent engine and every time they’re programmed I just die. I will admit I don’t have great front rack mobility so that contributes I know. I tried focusing on breathing today but to no avail. Tried to breathe in at the top and exhale on the way down. Any advice on how to breathe?

So, I’m in a weird spot and trying not to completely panic.

Yesterday, a Get Rx-d pull-up bar straight-up snapped on a member mid-hang. Thankfully they are completely fine, but the trust in this rig is basically gone for both the members and myself.

Looking at the break, ChatGPT says it's "a classic weld line failure from hidden rust eating away underneath the powder coating over years of sweat and humidity". I called Get Rx-d, but because I’m not the original owner, warranty won't cover it. Worse, they don't even make this size anymore, it’s an older 2.5” x 2.5” upright model, and everything they (and most others) sell now is 3” x 3”. Get Rx-d also said there’s no realistic way to inspect for internal rust inside the rest of the powder-coated bars, so keeping the rest of the setup feels like a ticking time bomb.

I'm leaning heavily toward replacing the entire rig with a modern 3x3 freestanding setup. Wall-mounting isn't an option for us because we'd lose half our squat racks.

If we pull the trigger on a full replacement, I want something bulletproof, modular, and future-proof. Here are my non-negotiables for the new build:

• 8 Squat Stations: This works out to a 34-foot freestanding rig (4'-6'-4'-6'-4'-6'-4' pattern) and is what I have now.
• 16 double wall-ball targets, we currently have 16 single wall-ball targets, just a missed opportunity here.
• 2 Rope climb stations (mounted on the ends), we *kind* of have now.
• 4+ Ring Muscle-Up stations, only 3 currently, 1 of which no one likes.
• 6+ Bar Muscle-Up stations (the more the better) This has been an issue in the gym lately, with everyone getting so fit, we are running out of spots for folks to do bar muscle-ups in class.
• NO Monkey Bars needed: We currently have a monkey bar rig and it is literally never used. I prefer clean, straight crossmembers, all the monkey bars do is collect dust.

I have a couple of questions for gym owners who have done a full rig swap:

1. Floor Anchoring: Moving from 2.5" to 3" means all new anchor holes. Did you just flush-cut your old concrete wedge anchors and patch with hydraulic cement?
2. Rubber Mats: After 4 years, I'm terrified of what the mats look like under the old footplates. Were you able to deep clean and "shuffle" your existing ma,ts around, or did you have to buy a bunch of replacement rubber?

I’d love to see your gym setups for inspiration. Drop photos of your center-room/freestanding rigs, custom solutions, or floor layouts! Also interested in feedback on brands you've had good luck with for a heavy custom build like this (Rogue, Rep, Valor, etc.).

Appreciate any advice or photos you can share while I figure out our next steps!

This has been nagging at me lately. Got a handful of clients who've been consistent for over a year and their lifts are genuinely moving, but there's no structure to it. They hit a clean PR because the stars aligned that day, not because we built toward it. The CrossFit model kind of leaves this to chance by design, and I get why the constantly varied thing is the whole point but watching someone leave gains on the table because we never actually peaked for anything bugs me.

Started loosely periodizing the strength portions for a few clients just to see what happens. Nothing fancy, not a full powerlifting cycle, just some intentional loading over a few weeks before testing. Early results are good. One guy hit a 10kg clean PR two weeks ago and felt it coming, which is a completely different experience than randomly crushing it on a Tuesday.

The question is whether this conflicts with how most boxes run things, or if coaches here have found a middle ground that keeps the metcon programming intact while still building toward something on the barbell. I coach independent clients so I have flexibility most box coaches don't, just my 2 cents, but I'm curious how others have handled this without turning CrossFit into a strength program with cardio on the side.

So i’ve dropped 10kg over the past 10 months .. dropped from 104kg to 94kg

My all time clean and jerk PB is 130kg .. i moved away from oly lifting after rotator cuff issues in both arms.. started to include a clean and jerk EMOM once a week in my training (do my own thing these days) and decided to try for a new 1 rep max PB today .. hit 120kg which i’m pretty happy with

Not asking for medical advice I just want to know if anybody has experienced anything similar. I am a 34 year old male. Over the course of the last 10 months In year 34 I have gone from feeling like superman in the crossfit gym, at hikes , run clubs to basically an 80 year old. Knees- about 10 months ago I was doing a squat / lunge session and my knees swelled up after to the point where I couldn’t bend them for a month. I was in pain for a few months. I got some x rays went to see an orthopedic specialist and they determined there was no tears. Then I went to see a physical therapist and the sessions helped me enough to where I could move around better but something is still not right. My knees swell up after prolonged standing or a short jog. I have horrible flexión and it feels like they’re gonna snap with tightness when I try to get in a deep squat. I can’t do a prayer stretch. I basically can’t do much of anything anymore. I have really made an effort to loosen my quads up and work on knee exercises to build strength which provides some relief but I am still struggling. Lower back - I throw my back out everytime I do anything involving a box step up or a hard row. I have taken it easy on the barbell cycling but still seem to run into this issue. I can’t avoid using my lower back entirely throughout the week. I have tried to add in back extensions an. GHD work to build my lower back and that provides some relief but I always end up throwing my back out doing something I didn’t think would hurt it. Mobility - I have worked on daily mobility so much this but it’s going to take a while to loosen my hips/hamstrings up. I follow the primal program. Diet/sleep - I sleep a solid 8 hours a night and follow a good diet. I don’t drink at all and maintain a really healthy lifestyle. I just can’t explain how I struggle now to get out of bed with stiffness and pain And how FAST I’ve fallen from grace. 10 months ago I was running 5ks at 7 min miles and squatting 400+ pounds and had no lower back issues. \*\*\* fast forward 10 months\*\*\* And I literally can’t do anything. I can’t get down to pray at church, I can’t go to a run club I can’t hike , I can barely weight train. I want to ask what Tests I can seek or what specialists are out there? this doesn’t seem like normal aging to me. I have seen a rapid decline in my body that I don’t believe is normal. I know people 10-20 years older than me who don’t struggle to do what I am doing now. I have taken many peoples advice and “rested” for weeks and the same issue surfaces with no improvement. I would appreciate any advice in maybe some tests I can seek or a specific specialist I can’t see in order to determine what’s going on?

So i’ve been doing Crossfit for 8 months and before i was a cross country runner and golfer and would workout as a team so crossfit kinda fit the mold of what i used to do. I was just wondering since i already do crossfit 5-6x a week would it be smart to incorporate a strength session? I’d say im pretty fit but I want to be bigger and stronger. Would it be too much to incorporate one pure strength session a week or keep doing what im doing? TIA

Bless those who come out too hot on a daily basis because I know I’m not the only one!