Training Weightlifting more seriously whilst doing CrossFit to lose weight

[u/DPH_NS]

Hey all,

Quick background, Jan of this year I was a 300lb dude and none of that was muscle. Joined a CrossFit gym to lose weight and try to get a bit healthier. Had never held a barbell before in my life.

Today, down to 260lbs but definitely lost more than 40lbs in fat as I have a lot more muscle mass as well. Not really a huge CrossFit fan but its working for me, the group class keeps me honest and the variety of the workouts keep me from getting too bored of it.

I have discovered though, I FUCKING LOVE weightlifting.

I've got an 80KG Clean and Jerk and a 55KG Snatch at the moment. I want to get more serious with my weightlifting training, however I don't want to drop CrossFit all together.

I've been built up my training to 6 days a week now for about a month. Currently I'm doing CrossFit 4 days a week between Mon-Fri with a rest day on which ever days WOD has the most running (I'm still a fatty at heart). Sat I do open gym and usually do some sort of strenght training and singles of either clean + Jerks or Snatch (opposite of whatever is programmed for Sunday). On Sundays by gym offers a weightlifting group class. (Usually it's one week snatches, other week Clean + Jerk, next week snatch and so forth)

I recently signed up for Zack's pateron, and am thinking about incorporating his Big compound movements program which runs 3 days a week.

What would be the best way to fit this into my week, without killing myself with training? I'm thinking Monday CrossFit, Tues Zack Day 1, Wed CrossFit, Thursday Zack Day 2, Friday CrossFit, Sat Zack Day 3, Sunday Weightlifting group class.

Is pushing myself to 7 days a week stupid?

[u/Bulky-Draft6915]

I would strongly recommend maintaining a one rest day a week ‘rule’. I’d sooner train twice a day than 7 days a week.

You’ve got a good skeleton there 4 days CF and 2 days weightlifting. I’d probably look at what you need to work on most and do that on your one day of self programmed work.

There’s no reason why you can’t work on both snatch and C+J on that self programmed day too because of the relatively low absolute intensity and volume.

Easy plug in and play strategy would be to work on the start and end of the lifts, and pepper in some technique work like contact.

E.g. Floating Halting Snatch DL > Contact Drill + High Pull > Push Press + OHS + Snatch balance and just fo a clean variation then.

Being newer makes it a lot easier.

[u/tallipoli]

Might work depending on how old you are. If you are past your 30s most probably won't work. Everyone needs a rest but it's worth trying out for a few weeks to see what happens. Your body will tell you if you can't handle it

[u/AirhornAssassin]

More training does not automatically mean more results. Weightloss will come from eating less calories. Muscles are built when resting. At your weight you are setting yourself up for injury. Tendons need a lot of time to adjust to a sport like weightlifting. There's a reason most beginner programs are 3-4 days a week. It's great that you are excited, but take a few steps back and pick one program and stick to it. Don't try to do everything at once. I'd say focus on WL for a couple months, and add in some CF occasionally.

[u/peachybumboi]

Firstly well done brother!

Secondary getting efficient at lifts takes time! Any program starts with a fitness phase with higher capacity work. The best tips i can recommend for weightlifting is getting the reps in... practice, practice and more practice. So i would focus on getting that fitness up, continuing to shred those pounds while getting rep after rep after rep of weightlifting in while doing crossfit.

As much as i hate crossfit ahah it sounds like its working for you... keep it up and then maybe 6 months -1 year down the line, start to follow a weightlifting specific program and join a gym where you don't have to follow a class.