crossfit is kicking my butt :-)

I'm 55 (just turned). I do Cross Fit type of workouts all the time now. Strength isn't fitness. So just weights won't make someone fit. It's why I love the Indoor Rower and the Assault Bike (two Cross Fit favorites that I have at home). I want to get the Concept2 SkiErg as well -- again a full body workout that works muscles while you're doing hard *kitten* cardio. Nothing gets your HR up as much as working out this way. Many say, "well, Cross Fitters aren't as strong as powerlifters. True. But that ignores the whole premise -- fitness, not strength. Strength/Power and Cardio are not complimentary. To the contrary, it's exceedingly hard finding a balance between cardio endurance and strength. It's why you're seeing everyone, from MMA fighters to Olympic athletes that need their power, moving away from traditional cardio to things like the SkiErg, Rower and Assault Bike. Devices that are just nasty, dirty lactic acid torture machines. KBs too. KBs are ballistic. Work cardio and strength simultaneously. You mentioned medicine balls as well. Battle ropes are great. Plyo Boxes and Tires as well are fantastic. The old O-line sled is a perfect example of cardio combined with strength. My new favorite is the Endless Rope Machine. I will use that for like 10 minutes at the gym at a time. I've only seen one other person use the thing. It's an amazingly hideous device as well. So are Hand Bikes - wicked.

I won't pay for Cross Fit. It's not necessary to pay for it if you're disciplined enough to do that type of workout on your own. They are painful, make you want to quit, push you beyond what you've thought that you're capable of doing.

The issue most have with CF is the cult like following, the cost and the "AMRAP" approach, which can lead to injury. Personally, I'm so impressed with the level of athletes they have. The stuff they do pushes the body so hard. It's amazing how the body can adapt and do incredible things. Most never push it that hard in their lives. I took too long in mine (started in my early 40s) to really test the boundaries of what I could physically do, involving cardio and strength.

It's why half the "Ninja Warriors" are rock climbers -- the perfect mix of strength and cardio. I've never done rock climbing and couldn't -- way too hard for me, but it's another great example of functional strength/cardio.

Yes they will! Make sure you do't over do it and give yourself plenty of rest to recover. I have been doing it for almost 5 years now without injury. Just stay smart!