GSLP -> Crossfit

[Justin Wang]

Hey everyone,

I've been doing a strength program called GSLP specifically to get strong enough to do Crossfit WOD's as RXed. After around three months, I am okay with my progress, but I would like to come back to my original goal of working out by doing crossfit.

I am currently looking at outlaw programming - specifically, I would start from 12-27-11 (http://outlawcrossfit.com/2011/12/26/111227/), which is the beginning of their hatch squat cycle. I've looked at both the general outlaw and the outlaw way programming for games athletes. I really like the latter because it includes both the back and front squat of the Hatch Squat cycle, which he sometimes supersets with presses and bench. However, I don't know if my body can handle the sheer volume of work. It is written specifically for games athletes who are much, much stronger and more capable than I am.

What programming should I follow if I am hoping to continue getting bigger and stronger by doing crossfit? Outlaw(general) scaled when necessary, Outlaw way(for games athletes) with scaled conditioning/skill workouts, or something else entirely, like CFFB?

If it helps, my stats are: 5' 9", 150lb, squat 1RM 255, Deadlift 1RM 315, Press 1RM 135. (crossfit total of 705 vs. 605 before GSLP, woohoo!)

[Craig Horstman]

Why quit gslp right now? It looks like you still have a long way you can go with linear before quitting. I am on month 4 of GSLP, started for the same reasons as you, at the same height as you, and when i started was 10lbs heavier than you. In 2 months on the program I gained 12lbs and had roughly the same numbers as you (see sig line). It's been about 2 more months and I haven't tried maxes again, but I know they have gone up. I would say if your goals are to rx wods, then you still have a good way to go, and can still make a crap load of progress with GSLP. I say stick with it for a while.

[Jason Wallis]

To echo Craig...
If what you're doing is working, and it sounds like it is, there's absolutely no good reason to change.

[Dustin Wintczak]

Yeah I will third what Jason and Craig said. Especially if one of your goals is to do WOD's Rx'd. Stick with the linear strength programming and eat a lot. At 5'9" 150lbs you've got lots of room to add strength and size without being "big". That said, I love The Outlaw Way but based on where you're at with your 1RM's you've got a ways to go. Obviously the program is scale-able for anyone but if I remember correctly there were quite a few conditioning WOD's in January-Feb that called for DL's 65lbs above where your current 1RM is but in the 20-30 rep range. Good luck!

[Hollie Jacobs]

Originally Posted by Craig Horstman

Why quit gslp right now? It looks like you still have a long way you can go with linear before quitting. I am on month 4 of GSLP, started for the same reasons as you, at the same height as you, and when i started was 10lbs heavier than you. In 2 months on the program I gained 12lbs and had roughly the same numbers as you (see sig line). It's been about 2 more months and I haven't tried maxes again, but I know they have gone up. I would say if your goals are to rx wods, then you still have a good way to go, and can still make a crap load of progress with GSLP. I say stick with it for a while.

Yes, why quit?

[Doug Blankenship]

In case anyone didn't ask this OP. Why quit now?