Crossfit + SL 5x5?

Nameless_87 · 3 Mar 2016 at 09:22

Hi guys,

Been a while!

I started doing crossfit and healthy eating again to lose body fat back in November. I kind of screwed up december with a lot of xmas eating and no gym.

Now since January I'm at my normal routine again: healthy eating and crossfit twice a week (Mondays and Thursdays).

I'm 5'7" and was 109kg in November. Now I'm weighing 97kg at the moment.

I enjoy crossfit and I do not want to give it up, but I was thinking of adding some strength training additional to that. Last year in January-April I was doing SL 5x5 and enjoyed it as well.

So I was thinking if I can do both this time? I'm not too sure about how to split up the days for the workout though, and I'm worried that it might be too much? Any insight on this?

Oh and my diet is basically around 1700 cals a day (I am a fast fat gainer, so I need the deficit) and with this I lose around 0.5 - 0.7kg per week on average.

My goal is to lower body fat as much as possible (I think it's around 24% at the moment), get to a weight of about 75kg, but increase core strength (not necessarily gain mass, as that is difficult while losing fat). For example, at the moment at my current weight and strength I cannot even do a single pull up without the help of an elastic band, but can squat 85kg for 5 reps.

And if not SL 5x5 because it may be too much, what other training can I do? (I'm not looking to do crossfit more than twice a week though)

Any advice?

Thanks

reiyushin · 3 Mar 2016 at 09:38

No reason it wouldn't work

SL starts off incredibly light so you'll have plenty of time to adapt.

Warbie · 3 Mar 2016 at 10:35

Hi mate. I'm not at all qualified in this stuff but went through something similar - although from the opposite end of the spectrum. I'm 5'8" and was under 60kg. Every kg I've put on since was hard earned and it's a constant battle to keep it on. I'm currently 72kg and getting close my goal of 75kg (coincidently, the same as yours

). My 2c:

At the moment focus on crossfit or circuits or basically anything that makes you sweat buckets while working your muscles. I see no harm in adding 5*5, but would do that later and focus more body weight stuff at the moment. If you can, learn to love (which means hate!) burpees. Get pullup and dip bars for home and smash those and press-ups at every opportunity too. If your current goal is to lose weight you need to do stuff that makes you out of breath and keep doing that until the weight's gone. My brother did something similar and the weight just fell off him. He's lean as **** now and ready to start bulking. Also, if you can, try and train at least 4 times a week - and not just for obvious reasons. For me, at least, keeping fit is more psychological than anything and about getting a decent momentum going. When you're training regularly and eating well you see constant progress, which then pumps you up and drives you to keep going and make more gains. It stops becoming a chore then. When I used to train a few times a week it was the opposite.

Whatever you decide to do - good luck :cool:

Nameless_87 · 3 Mar 2016 at 16:33

Thanks for the advice!
I'd rather do some strength training tbh.
Doing crossfit 4 times per week would burn more fat probably, but getting some core strength will help in crossfit in the long run. That's mainly while I want to do this.

The only problem I can think of is that it will be too much.

Something like:
Mon, Wed, Sat: 5x5
Tue, Thu: CF

I will not have many rest days, which is what i am concerned with. oh and DOMS haha

Begbie · 3 Mar 2016 at 16:34

Eat more, start light on the SL and you'll be fine. If you need a break, then take one.

Warbie · 3 Mar 2016 at 17:27

Nameless_87 said:
The only problem I can think of is that it will be too much.

Something like:
Mon, Wed, Sat: 5x5
Tue, Thu: CF

I will not have many rest days, which is what i am concerned with. oh and DOMS haha

You'll be fine - that's plenty rest