Crossfit struggles

[Torres10]

Hi, just looking for some advice really.
I started Cross fit about 18mths ago. I have stuck it out and try and go between 3-4 x a week, but I confess its a struggle and I am constantly debating quitting and just re-joining a standard gym!
I love the team ethic and community, that kind of keeps me going back but I just never seem to get any stronger and I think the coaches think I am a bit of a wimp! I am a bit afraid of lifting heavy weights and making a fool of myself so I definately err on the side of caution but at the same time I never seem to make any progress and it is very frustrating :(
Has anyone tried it, stuck with it and/or got any useful tips for trying to up the weights a bit beyond newbie baby plates?!

I don't know much about cross fit as it's not my thing, but could you practice lifting separately? Then that might give you the confidence to lift in cross fit? One of the reasons cross fit isn't my thing is because the environment seems to full on for me to concentrate on the skill of something like lifting.

Hi!

I’m experienced in Crossfit and trained Olympic Weightlifting at a Crossfit gym.

A few things:

3-4X a week is excessive if you don’t plan on competing.
I’d do 1X a week classes (to stay part of a community you like) and fill the rest of the time with (i) a PT to build you a plan to slowly increase the weight and work on technique. (ii) endurance work to build the other end of your physiology.

You can book a PT once a week or once a month. They’ll help you to slowly and correctly gain confidence and capability with heavier weights.

The reason I’d focus on technique and slowly building strength and only do one class a week at most is that we’ve regularly tested cross fitters in the metabolic lab: it’s very common to see high top-end capacity, but metabolically they’re not great (except the elites who do the endurance work). Their aerobic threshold is at a very low level. 1X a week of this higher intensity stuff is enough.

@SportsAndExerciseMedicineDoc do you mind explaining in layman's terms what you mean when you say 'high top-end capacity, but metabolically they’re not great'. I'm just interested, no particular view on CrossFit! I did it a few years ago and though I enjoyed the classes im not well suited (I have asthma and need a gradual warm up, rather than to jump straight into the intensity)

@Torres10 regular CrossFit classes are very cardio intense really, and it's hard to move up to bigger weights when you're focusing on speed and reps. At the gym I went to they had separate technique classes (same instructors) which were focused on the strength aspect - lower reps, progressive overload, plenty of rest. Is that an option where you go? Or do they have any free gym time, ie access to the equipment outside of taught classes?
Another aspect about strength is you need a bit of a calorie surplus to build muscle, and if you're intensively training 3-4 times a week that might be tough. Training like that id expect to lose weight, or maybe get faster, but not necessarily stronger!

You do need to keep up at least 3-4 x a week really or you very quickly lose the crossfit level of fitness you were at. however one of those should be an Olympic lifting specific class. you will need to gain confidence in lifting heavier as its only by doing it, that you are going to see the strength gains. if you don't have a specific class at your crossfit gym, have a look for Olympic lifting PTs or classes near you too.

@Curledupwithabook

Sure thing.

You commonly see recreational crossfitters (who mainly focus on metcons) with a decent to good VO2 max - good cardio respiratory fitness i.e a big engine. However, they have a low lactate threshold - a good predictor of effort you can sustain for a long period of time. This is shown with high levels of lactate accumulating at low intensities and fat oxidation dramatically dropping even at these low intensities.

Elite crossfitters put in the slow base endurance work so you don’t see this problem.

To be fair, some crossfit boxes do take note: www.okiecrossfit.com/blog/are-you-aerobic#:~:text=%22Go%20Long%22.,faster%20when%20intensity%20is%20needed.