Where is a layout on what it is. How to do it? Is is better for losing fat and to tone up? Over lifting heavy weights with a calorie deficit? Thanks
If you type that question into Google you will get about a.million answers...
However, crossfit is merely a philosophy of training intended to better ones self in all aspects of fitness. Strength, power, endurance, speed, flexibility, etc.
How one 'does it' is entirely individual based on the person and their goals.
Most of the workouts are 5-20 minutes long and are performed at maximum intensity.
These workouts have the ability to be scaled to the individual, providing the range to condition pro athletes to giving a 40 year old soccer mom a daily workout to improve fitness and overall quality of life.
It can be used to burn fat and lose weight, it can be used to build strength, it can be used to build endurance. It is not the best at achieving any of these however, but is best at raising all of these at once. So if your goals are specific (you only want to burn fat, or you only want to get as strong as possible), crossfit would not be for you.
Crossfit.com posts the daily workout. That is not what crossfit is though, just one version that gets the most publicity due to its capability of being done by 100% of the population (using scaling). This, consequently, leads the specialists in athletics to have a negative Outlook on crossfit. Imo.
So let's just think about HCT-12 briefly: Its a program intended to build muscle; any other results are subordinate to that. It was developed specifically to be an efficient form of training for muscular hypertrophy.
Now, looking at your goals:
HCT-12 can be used for this but it is not really designed for it. Yes, it could help you lose fat if you're in a caloric deficit. This should work because you're performing strenuous resistance training, stimulating your muscles and hopefully forcing them to use body-fat to build/maintain themselves. Now, just because it works doesn't mean it is efficient at it; I'd say HCT-12 is probably not the most efficient routine to lose fat.
This one is a little more complicated because the goal you stated is not specific; endurance is. If by endurance you mean muscular endurance, and I think you do, then I fail to see how staying in the 6 rep range would help meet this goal. Unless you are only taking <20 seconds rest between sets and doing at least 5-8 warm up/ramping sets then I'd say you are doing very little to improve your muscular endurance. Even if you did that, you're still only in the 6 rep range; endurance doesn't improve unless you train for it. Even if your strength improves from training, your endurance won't necessarily follow. If you want to be able do 12 reps of a lift, you should train by doing 12 reps of whatever that lift is.
Now, if you are possibly talking about cardio/respiratory endurance then I'd say you're not going to get very far using HCT-12 and 20 min jogging.
As far as crossfit, I'd say you could probably find a version of crossfit that better suits your goals than what you are currently doing.
Last edited by NITF; 06-09-2012 at 10:36 PM.
When I workout (HCT-12) I do around five ramping up sets with no longer than 30 seconds between sets. When I get to my workout set I wait no longer than ten seconds between sets. I have very good muscular endurance. My biggest thing is cardio endurance that I need to work on. I will look into the crossfit more.