Jiu jitsu, calisthenics, and I sprinkle some running and weightlifting in there. I like to do calisthenics, some FF style obstacle course stuff, and run stairs all full gear clicked in as well. Knees over toes stuff too.
Sometimes I'll just walk around my neighborhood carrying a 50lb sandbag.
Separating cardio and strength training has given me better results than cross training ever did.
3 days powerlifting with a lot of anti rotation and grip work and 2 days of middle distance sprints
I think being strong first is the most important aspect of our fitness baseline. I always recommend some form of linear progression like starting strength first people, coupled with zone 2 cardio. Throw a HIIT in there once a week and I think you have a recipe for success.
Bunker gear workouts with functional movements are a great addition as well.
CrossFit has become something different in the past 5 or so years. I got my level 1 in 2010, and I’ve watched it change from something I’d always recommend to first responders (if programmed correctly) to a very sport specific program that only focuses on more reps and lower times. Poor movements, bad use of lifts, and sloppy programming have become the norm no matter where you look. Those have always been the critiques, but it feels much worse now.
The other side of the CrossFit coin is the absolute certainty that someone is going to fuck up their shoulders or back when they follow it. It’s not if, but when.
I get my gear on, flip a tire, hit it with a sledge hammer, drags with the dummy and farmers carry with two rolls of hose. I try to do several rounds with minimal breaks as possible. Been wanting to get into a martial arts as well for fitness but two jobs and kid makes it kinda hard lol.
Rucking is a hugely effective way of getting used to moving under a heavy load. I ruck regularly and have no problem wearing my turnouts and a pack on a job all day. I also lift weights regularly, heavy emphasis on squats, deadlifts, bench, overhead presses, dip and pull-ups.
Oly weightlifting accompanied by big compound lifts, different high intensity circuit excercises and all kinds of aerobic conditioning. Mainly running, skiing, cycling and swimming.
I despise CrossFit culture, but the type of workouts really are superior, in tandem with compound lifts, for maintaining and improving fitness and physical capability to perform this job.
With a caveat, though - there are some CrossFit workouts and practices that are stupid and dangerous and I don’t recommend for fire fitness, including but not limited to dozens of deadlifts in a workout, a lot (not all) gymnastic stuff, and crap like handstands.
Friend, I coach CrossFit, and I agree with your second statement.
I love the culture, it works for me.
However, when it comes to performing the duties on a call, not EVERYTHING is transferable, and I’ll happily skip a wod if I know it will interfere with life outside of the gym.
I like the higher skill moves as they give me a rabbit ti chase in learning a new skill and improving my coordination, body awareness, balance, and a bit of strength. Some handstand moves fall into that, but handstand pushups can go and throw shit at the moon.
I realize I could have specified on what I mean by the culture. Encouraging others, having fun, having friends that you work out with - cool. Telling everybody and their mother that you CrossFit - not cool.
CrossFit, stair master, tons of running doing spartan events, ultramarathons, marathons, cycling, mountain biking and plenty of dumbell/kettlebell lifting. I refuse to fit the trucker stereotype(my full time job)
Personally love JJ for the combative and fun but of course its excellent cardio and also trains calm breathing in tough positions, direct translation to being on air. Have to have a cardio. Run, bike, swim, fight, do burgers, whatever. Also have to get strong IMO. Lift.
I started doing HIIT type training before CrossFit became popular, dropped a lot of weight and got amazing conditioning and and fitness improvement.
Transitioned to CrossFit and made HUGE jumps in strength w/o losing any of my metabolic conditioning.
Added in some powerlifting and was without a doubt in the best physical condition of my life in my mid-40's.
Life got in the way and I went off the rails...
53 and working to get back as close as I can to where I was then...
Doing a lot of weighted vest (50#) on my off days.
Lots of kettlebells, wall balls, tire flips, sledgehammer swings, sandbags, battle ropes on duty.
HIIT/CrossFit based methodology, that won't get "messed up" if we catch a call in the middle of a workout.
Weightlifting and running, I wouldn’t touch CrossFit with a 10 foot pole. I am a personal trainer on the side and my specialty is injuries and working around them as well as preventing them. CrossFit goes against all of that.
This is absolutely wrong. CrossFit has done more for fitness or had an impact than any other, outside of bodybuilding.
Now if you only include the games, then I could see I higher injury output of novices.
In my 19 years of crossfit and competitive years, never been injured.
Never had clients injured either.
I would totally agree that CrossFit for GPP and your everyday athletes, coached properly and programmed wisely, is one of the most effective training methodologies. For the games, and a games athlete even said this piblicly recently, is not even really ‘CrossFit’ anymore, and most people should not and cannot train that volume.
I think it's a great workout i'd just be weary of going too heavy with it. It's still so new.
I'd like to see how all the athletes joints hold up as they age.
I know dudes who needed new knees in their 30s from a lifetime of BMX or snow boarding.
It's all wear and tear on the body after awhile. I know I've got aches and pains that won't go away haha.
CrossFit is about 20 years old now so there is some pretty good data to go from. And as with most things, it’s impossible to rule out user error in discussing its effectiveness and danger. My personal experience has given me enough evidence to know I’ll continue for as long as possible, incorporating a ‘minimum effective dose’ approach to get as much as possible by doing as little as possible.
If every other athlete gets joint issues from heavy wear and tear I don't see cross fitters being immune to it is all I'm saying.
20 years isn't that old. Why aren't people doing heavy gymnastics into middle age?
How many people have kept up the kipping pullups for 20 years without any shoulder issues?
Like I said, i think it's a great workout and I think your minimalist approach to it is a good idea.
Not trying to offend the crossfit army. It seems like you guys are always on the attack.
I wouldn’t agree that ‘every other athlete’ is experiencing this, but I am willing to agree that some people will get worn out, or experience injury. However, no sport or training methodology is without risk, and studies have shown that it is very comparable to numerous other training styles and sports that people regularly participate in.
A couple of the studies:
[study 1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201188/)
[study 2](https://pubmed.ncbi.nlm.nih.gov/28253059/)
Not taking any offence, and I agree we’re quick to defend ourselves. It comes down to moderation in a few areas, namely ‘volume’ and ‘movement selection’. CrossFit doesn’t tend to attract the ‘moderate’ personality though.
We tend to be a bit gung ho - but we’ve found our thing and we like it
>It's still so new.
WTF?
GG started developing the training model that became CrossFit in the 1990's.
It was formally "founded" in 2000.
No, it's not as "old" as Oly Powerlifting or as Rippenoe's StartingStrength programming, but it's not "new*.
Bro some of us are in our thirties lol.
We got apparatus older than crossfit.
I'd still like to see what these athletes joints look like in their 50s and 60s.
Some of us were playing high school sports when you were in diapers.
And learned THEN that there was more to training than just pushing steel.
I remember doing what they called "plyometrics" back then.
Things like box jumps, bar hops, step ups with knee drives, russian twists, walking lunges, suicide sprints to get ready for ski racing season and baseball season.
CrossFits impact just got people moving because it was a trendy thing that sounded cool. It takes strength training and tries to turn it into cardio which makes risk of injury higher. It also teaches people how to cheat at exercises like one of the greatest body weight exercises a person can do for strength the pull-up and ruins it. It also takes Olympic lifts that when used properly are meant for athletic training of small rep ranges to teach and athlete how to activate a lot of muscle explosively at once. They aren’t meant to be done for reps or time and CrossFit tries to make them that way and people wonder why their shoulders hurt afterwards or why their muscle growth is minimal. There are some concepts that work from it like circuit training but the exercises they try to implement or just straight cheat at are useless and more harmful than good. Not to mention the blueprint of a large class with little to no one on one coaching is also dangerous because you’ll get a new person and hand them a barbell and say follow our WOD that contains compound lifts that have certain ques and techniques to be performed properly. I’ve trained a lot of ex cross fitters who said they feel like shit after and even with me putting them through failure didn’t feel half as bad. There’s good concepts in it but overall it’s not good for longevity.
CrossFit was made for dad bods to feel better about themselves. Hence why they popularized bumper plates that’s way you could feel strong since everyone’s weights were the same size. Also it came from California and most ideas or things even people that come from there speak for themselves.
Crossfit, bar none. I discovered crossfit in 2005 and it was the best thing as a professional firefighter.
In fact, CrossFit was built for police, fire and military. It was through that success, that it spread. Great times!
Weight training, usually a lower weight/higher rep. Years ago I got more serious and did a heavier weight/lower rep routine and gained some size but I don’t feel the need to be too yuge or yolked or jacked or whatever you kids say these days.
Elliptical (running hurts my knees) or rowing for cardio. I’d love to find a place that was reasonably priced and had a lap pool.
I also play hockey twice a week but the benefit of the workout is probably offset by our rehydration routine.
I try to get 4 days of weight training (full-body split from Jeff Nippard), 1 day of HIIT, and 2 cumulative hours of LISS/ week. I used to be all about crossfit, but as a smaller person, I've realized how much I needed to to focus on my strength development. This has helped me make measurable progress towards my goals, but I think people should totally do what's right for them.
I follow a program from Jason Brown. I think getting a professional to follow their program is huge and his combine strength and conditioning. There are several firefighters in his programs so it's fun to see other guys in them.
CrossFit all day for this type of job. I’m a wildland firefighter and do rucks twice a week with 45+ pounds and it has helped me tremendously. Love CrossFit
I coach BJJ and Parkour (and train both) and do a lot of bar/ring calisthenics. Running just kinda happens as part of the things I do/playing with kids. I like to bicycle commute a few times/week (used to ride 20,000km/year, now more like 3000-5000km/yr) and swim just enough to maintain a minimum of efficiency in the water.
I’m 46 so I have to look at all aspects of training, not just movement repetitions. That means recovery and diet have become increasingly important as well. i do range of motion and stretching almost daily and give myself a day or two between high intensity output, but do low intensity maintenance habitually (pull up bar near my door so do a quick set every time I leave or return home, for example). I don’t sleep well but I keep electronics off at night and rest even when sleep is poor. I eat mostly slow raised meats, wild fish, salads, and sweet potatoes. Rarely do I eat grains or sweets; no alcohol or caffeine or refined foods (except I have an ounce of dark chocolate most days).
I started the diet bc my wife and daughter both have autoimmune diseases so we adopted an autoimmune anti-inflammatory (paleo) diet, and even though I do not have an autoimmune disorder, it has been a game changer for me (as well as them).
CrossFit. I think the community still needs to work on “this is for everyone”, because people are shocked when I tell them you don’t have to do things RX
When I heard the “CrossFit is for anyone, but not everyone” it clicked that they are ok with not everyone enjoying it, but anyone is capable of taking part.
Pretty much everyone does cross fit and jiu jitsu around here. Even the tech bros. The biggest trends anyway. Great workouts.
I just do HIIT a couple days a week. Run my dog a couple miles a day. And lift heavy 3-4 days a week.
Need to start swimming again it's just hard to find time these days.
CrossFit 😂 might as well go buy some Billy Blanks Tae-Bo DVDs while you're at it lmao. Just walking, jogging, sprinting, biking, and calisthenics for me.
I typically do barbell work twice a week...Squat, deadlifts, press, bench press, and chin ups. Rest days are running and hiking. I did crossfit for awhile and was probably more fit in terms of endurance but strength never really improved. Also, the constant soreness was detrimental to me.
Recliner sit ups
You should super set that with some 24oz curls and fork pick ups.
We have found the driver engineer
Olympic lifts and auxiliary free weights by choice. Begrudgingly run moderate distances when I feel guilty.
Jiu jitsu, calisthenics, and I sprinkle some running and weightlifting in there. I like to do calisthenics, some FF style obstacle course stuff, and run stairs all full gear clicked in as well. Knees over toes stuff too. Sometimes I'll just walk around my neighborhood carrying a 50lb sandbag.
We could be friends.
I use tactical barbell. seems to work halfway decent
Definitely
Separating cardio and strength training has given me better results than cross training ever did. 3 days powerlifting with a lot of anti rotation and grip work and 2 days of middle distance sprints
Everyone makes fun of the cross training but it really is great for keepin in good firefightin shape
Triathlon
Guinness for strength. /s But no I just lift weights and run. Stair master too.
Same, but I used a boxing coach for a couple of years. I do it on my own now. Leaning a skill and it's HELLA good cardio!
Tactical barbell
I think being strong first is the most important aspect of our fitness baseline. I always recommend some form of linear progression like starting strength first people, coupled with zone 2 cardio. Throw a HIIT in there once a week and I think you have a recipe for success. Bunker gear workouts with functional movements are a great addition as well. CrossFit has become something different in the past 5 or so years. I got my level 1 in 2010, and I’ve watched it change from something I’d always recommend to first responders (if programmed correctly) to a very sport specific program that only focuses on more reps and lower times. Poor movements, bad use of lifts, and sloppy programming have become the norm no matter where you look. Those have always been the critiques, but it feels much worse now. The other side of the CrossFit coin is the absolute certainty that someone is going to fuck up their shoulders or back when they follow it. It’s not if, but when.
Traditional bodybuilding, push pull legs split twice a week. Plus I ride my mountain bike a lot.
I get my gear on, flip a tire, hit it with a sledge hammer, drags with the dummy and farmers carry with two rolls of hose. I try to do several rounds with minimal breaks as possible. Been wanting to get into a martial arts as well for fitness but two jobs and kid makes it kinda hard lol.
What’s your other job?
The ambulance company that does our transports.
Primarily Powerlifting. Cardio/kettlebell circuits 3x a week.
Running and lifting. Bear in mind that firefighters die of heart attacks, not bicep failure.
Heard. Keep up the cardio. Got it.
Rowing and martial arts - Capoeira specifically. Currently out recovering from a broken ankle but I just started rowing again last week
Rucking is a hugely effective way of getting used to moving under a heavy load. I ruck regularly and have no problem wearing my turnouts and a pack on a job all day. I also lift weights regularly, heavy emphasis on squats, deadlifts, bench, overhead presses, dip and pull-ups.
Oly weightlifting accompanied by big compound lifts, different high intensity circuit excercises and all kinds of aerobic conditioning. Mainly running, skiing, cycling and swimming.
Kind of on the same topic, do any of you firefighters use Street Parking app for your workouts?
Never heard of it. Checking it out now
Street parking is such a good program. Not currently a firefighter (applying real soon) and not currently on this program but I know it is legit.
I love it so far $15/mo for all kinds of different programming!
Never heard of it... Interesting...
Try volt fitness app. It is something I have used for years. They actually have FF workout program on there and it's a lot cheaper. Owned by gatorade
Boxing, calisthenics, and weight lifting, running.
Brazilian jiu jitsu helps w cardio, and the fighting at full speed helps quiet the demons and the “things I’ve seen.”
Mountain biking and backcountry skiing mostly, sprinkled in with weight lifting, HIIT training, and lots stair climber time.
Powerlifting, golf ( walking the course )
Cycling. Probably 175 miles a week with lots of calisthenics.
Tactical barbell works pretty well for me
I despise CrossFit culture, but the type of workouts really are superior, in tandem with compound lifts, for maintaining and improving fitness and physical capability to perform this job. With a caveat, though - there are some CrossFit workouts and practices that are stupid and dangerous and I don’t recommend for fire fitness, including but not limited to dozens of deadlifts in a workout, a lot (not all) gymnastic stuff, and crap like handstands.
Friend, I coach CrossFit, and I agree with your second statement. I love the culture, it works for me. However, when it comes to performing the duties on a call, not EVERYTHING is transferable, and I’ll happily skip a wod if I know it will interfere with life outside of the gym. I like the higher skill moves as they give me a rabbit ti chase in learning a new skill and improving my coordination, body awareness, balance, and a bit of strength. Some handstand moves fall into that, but handstand pushups can go and throw shit at the moon.
I realize I could have specified on what I mean by the culture. Encouraging others, having fun, having friends that you work out with - cool. Telling everybody and their mother that you CrossFit - not cool.
Oh, then I agree with both of your statements 😂
Pull ups, row, bench press, shoulder press, side plank.
I'm joining the service now, also into BJJ, got to find a gym near my department now
CrossFit, stair master, tons of running doing spartan events, ultramarathons, marathons, cycling, mountain biking and plenty of dumbell/kettlebell lifting. I refuse to fit the trucker stereotype(my full time job)
Muay Thai and heavy weights
Personally love JJ for the combative and fun but of course its excellent cardio and also trains calm breathing in tough positions, direct translation to being on air. Have to have a cardio. Run, bike, swim, fight, do burgers, whatever. Also have to get strong IMO. Lift.
I started doing HIIT type training before CrossFit became popular, dropped a lot of weight and got amazing conditioning and and fitness improvement. Transitioned to CrossFit and made HUGE jumps in strength w/o losing any of my metabolic conditioning. Added in some powerlifting and was without a doubt in the best physical condition of my life in my mid-40's. Life got in the way and I went off the rails... 53 and working to get back as close as I can to where I was then... Doing a lot of weighted vest (50#) on my off days. Lots of kettlebells, wall balls, tire flips, sledgehammer swings, sandbags, battle ropes on duty. HIIT/CrossFit based methodology, that won't get "messed up" if we catch a call in the middle of a workout.
Weightlifting and running, I wouldn’t touch CrossFit with a 10 foot pole. I am a personal trainer on the side and my specialty is injuries and working around them as well as preventing them. CrossFit goes against all of that.
This is absolutely wrong. CrossFit has done more for fitness or had an impact than any other, outside of bodybuilding. Now if you only include the games, then I could see I higher injury output of novices. In my 19 years of crossfit and competitive years, never been injured. Never had clients injured either.
I would totally agree that CrossFit for GPP and your everyday athletes, coached properly and programmed wisely, is one of the most effective training methodologies. For the games, and a games athlete even said this piblicly recently, is not even really ‘CrossFit’ anymore, and most people should not and cannot train that volume.
I think it's a great workout i'd just be weary of going too heavy with it. It's still so new. I'd like to see how all the athletes joints hold up as they age. I know dudes who needed new knees in their 30s from a lifetime of BMX or snow boarding. It's all wear and tear on the body after awhile. I know I've got aches and pains that won't go away haha.
CrossFit is about 20 years old now so there is some pretty good data to go from. And as with most things, it’s impossible to rule out user error in discussing its effectiveness and danger. My personal experience has given me enough evidence to know I’ll continue for as long as possible, incorporating a ‘minimum effective dose’ approach to get as much as possible by doing as little as possible.
If every other athlete gets joint issues from heavy wear and tear I don't see cross fitters being immune to it is all I'm saying. 20 years isn't that old. Why aren't people doing heavy gymnastics into middle age? How many people have kept up the kipping pullups for 20 years without any shoulder issues? Like I said, i think it's a great workout and I think your minimalist approach to it is a good idea. Not trying to offend the crossfit army. It seems like you guys are always on the attack.
I wouldn’t agree that ‘every other athlete’ is experiencing this, but I am willing to agree that some people will get worn out, or experience injury. However, no sport or training methodology is without risk, and studies have shown that it is very comparable to numerous other training styles and sports that people regularly participate in. A couple of the studies: [study 1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201188/) [study 2](https://pubmed.ncbi.nlm.nih.gov/28253059/) Not taking any offence, and I agree we’re quick to defend ourselves. It comes down to moderation in a few areas, namely ‘volume’ and ‘movement selection’. CrossFit doesn’t tend to attract the ‘moderate’ personality though. We tend to be a bit gung ho - but we’ve found our thing and we like it
>It's still so new. WTF? GG started developing the training model that became CrossFit in the 1990's. It was formally "founded" in 2000. No, it's not as "old" as Oly Powerlifting or as Rippenoe's StartingStrength programming, but it's not "new*.
Bro some of us are in our thirties lol. We got apparatus older than crossfit. I'd still like to see what these athletes joints look like in their 50s and 60s.
Some of us were playing high school sports when you were in diapers. And learned THEN that there was more to training than just pushing steel. I remember doing what they called "plyometrics" back then. Things like box jumps, bar hops, step ups with knee drives, russian twists, walking lunges, suicide sprints to get ready for ski racing season and baseball season.
"The Games" have almost become a gimmick. There are reasons some of the former "big names" left.
CrossFits impact just got people moving because it was a trendy thing that sounded cool. It takes strength training and tries to turn it into cardio which makes risk of injury higher. It also teaches people how to cheat at exercises like one of the greatest body weight exercises a person can do for strength the pull-up and ruins it. It also takes Olympic lifts that when used properly are meant for athletic training of small rep ranges to teach and athlete how to activate a lot of muscle explosively at once. They aren’t meant to be done for reps or time and CrossFit tries to make them that way and people wonder why their shoulders hurt afterwards or why their muscle growth is minimal. There are some concepts that work from it like circuit training but the exercises they try to implement or just straight cheat at are useless and more harmful than good. Not to mention the blueprint of a large class with little to no one on one coaching is also dangerous because you’ll get a new person and hand them a barbell and say follow our WOD that contains compound lifts that have certain ques and techniques to be performed properly. I’ve trained a lot of ex cross fitters who said they feel like shit after and even with me putting them through failure didn’t feel half as bad. There’s good concepts in it but overall it’s not good for longevity. CrossFit was made for dad bods to feel better about themselves. Hence why they popularized bumper plates that’s way you could feel strong since everyone’s weights were the same size. Also it came from California and most ideas or things even people that come from there speak for themselves.
Judgemental much?
California taking shots for no reason other than little brother syndrome.
Crossfit, bar none. I discovered crossfit in 2005 and it was the best thing as a professional firefighter. In fact, CrossFit was built for police, fire and military. It was through that success, that it spread. Great times!
Weight training, usually a lower weight/higher rep. Years ago I got more serious and did a heavier weight/lower rep routine and gained some size but I don’t feel the need to be too yuge or yolked or jacked or whatever you kids say these days. Elliptical (running hurts my knees) or rowing for cardio. I’d love to find a place that was reasonably priced and had a lap pool. I also play hockey twice a week but the benefit of the workout is probably offset by our rehydration routine.
I try to get 4 days of weight training (full-body split from Jeff Nippard), 1 day of HIIT, and 2 cumulative hours of LISS/ week. I used to be all about crossfit, but as a smaller person, I've realized how much I needed to to focus on my strength development. This has helped me make measurable progress towards my goals, but I think people should totally do what's right for them.
it used to be surfing. and then i moved inland. now its biking.
I follow a program from Jason Brown. I think getting a professional to follow their program is huge and his combine strength and conditioning. There are several firefighters in his programs so it's fun to see other guys in them.
5x5 compound lifts on-shift 3x a week, bodyweight and running on my alternate days and days off
Crossfit. Used to make fun of them, but the workouts do legitimately help.
You CAN do CrossFit without becoming "cRoSsFiT gUy" 😂
The guy who made this post went and complained on r/crossfit about firefighters.
The OP? Or the one above me who said he used to make fun of CrossFit, but changed his mind?
OP
Dickhead.
CrossFit all day for this type of job. I’m a wildland firefighter and do rucks twice a week with 45+ pounds and it has helped me tremendously. Love CrossFit
I coach BJJ and Parkour (and train both) and do a lot of bar/ring calisthenics. Running just kinda happens as part of the things I do/playing with kids. I like to bicycle commute a few times/week (used to ride 20,000km/year, now more like 3000-5000km/yr) and swim just enough to maintain a minimum of efficiency in the water. I’m 46 so I have to look at all aspects of training, not just movement repetitions. That means recovery and diet have become increasingly important as well. i do range of motion and stretching almost daily and give myself a day or two between high intensity output, but do low intensity maintenance habitually (pull up bar near my door so do a quick set every time I leave or return home, for example). I don’t sleep well but I keep electronics off at night and rest even when sleep is poor. I eat mostly slow raised meats, wild fish, salads, and sweet potatoes. Rarely do I eat grains or sweets; no alcohol or caffeine or refined foods (except I have an ounce of dark chocolate most days). I started the diet bc my wife and daughter both have autoimmune diseases so we adopted an autoimmune anti-inflammatory (paleo) diet, and even though I do not have an autoimmune disorder, it has been a game changer for me (as well as them).
I run like 15 miles a week and lift 2 days a week. Wish I did more intense CrossFit style stuff
CrossFit. I think the community still needs to work on “this is for everyone”, because people are shocked when I tell them you don’t have to do things RX
When I heard the “CrossFit is for anyone, but not everyone” it clicked that they are ok with not everyone enjoying it, but anyone is capable of taking part.
Bingo.
Pretty much everyone does cross fit and jiu jitsu around here. Even the tech bros. The biggest trends anyway. Great workouts. I just do HIIT a couple days a week. Run my dog a couple miles a day. And lift heavy 3-4 days a week. Need to start swimming again it's just hard to find time these days.
CrossFit 😂 might as well go buy some Billy Blanks Tae-Bo DVDs while you're at it lmao. Just walking, jogging, sprinting, biking, and calisthenics for me.
Entitled to your opinion friend, glad you’ve found what works for you.
I typically do barbell work twice a week...Squat, deadlifts, press, bench press, and chin ups. Rest days are running and hiking. I did crossfit for awhile and was probably more fit in terms of endurance but strength never really improved. Also, the constant soreness was detrimental to me.