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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 10-28-2008, 08:17 AM   #1
Michael McElroy
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What to train

So I've been doing crossfit about 2 years now. When I started I was your typical meat head. My max on bench was 290 while squat and deadlift were 225. Now my max bench is about 300 (never do it anymore) squat is 350 and deadlift is 375. I've just followed crossfit and gained that strength. I feel like strength is still a limiting factor in some of the WOD's and especially if I want to compete in the games. My question is should I try Starting Strength or just do a hybrid strength program. Again I've never solely focused on strength so that's why I'm wondering if I should give that a shot. If so what's a good time period goal to get my dead over 400lbs? thanks in advance
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Old 10-28-2008, 08:35 AM   #2
Jason David
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Re: What to train

What's your bodyfat %? Some of your benchmark times?? I would guess you don't need starting strength...just lift heavy and eat well. the games are for the freaks
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Old 10-28-2008, 08:55 AM   #3
Michael McElroy
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Re: What to train

BF % about 10-12 Fran 3:23 Diane about 8min. can't remember it's been a while. Linda 30:30 this one kills me. CL&J 135lbs 30reps is up near that too. I feel like anything with deadlifts or cleans are lacking due to lack of strength. My lower back fatigues very quickly on these type workouts.
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Old 10-28-2008, 09:14 AM   #4
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Re: What to train

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Originally Posted by Michael McElroy View Post
CL&J 135lbs 30reps is up near that too.
Up near what?
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Old 10-28-2008, 09:34 AM   #5
Brian Reckdenwald
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Re: What to train

There are two methods to gain strength that you wish to translate to met-cons in the future:

1) Starting Strength with no met-con

2) Hybrid-like program

1 will definitely build the strength you are looking for, but you will pay a price with a met-con loss. 2 will also build strength, but the strength gains will take longer than 1. Your met-con level will stay good or possibly even improve a bit as Gant experienced. Keep in mind that you will have to spend some time getting your met-con levels back if you go straight SS.

Personally, I feel that 2 is a healthier alternative to 1. You will probably gain some fat with SS that you wouldn't necessarily gain with a little met-con mixed in. Don't get me wrong - SS is a great way for novices to make good gains, but I feel that your already solid strength base wouldn't see such drastic improvements to make up for the met-con loss. Although it is easier to gain met-con than strength.

Here's the best thing you could do: clone yourself and do both, and then kill the one that is worse at met-cons after a while.
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Old 10-28-2008, 09:41 AM   #6
Michael McElroy
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Re: What to train

up near 8 min. Sorry I forgot to put that
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Old 10-28-2008, 09:50 AM   #7
Justin McGinley
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Re: What to train

It sounds like you'd benefit from some coaching on your Oly lifts.
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Old 10-28-2008, 10:08 AM   #8
Donald Lee
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Re: What to train

It also seems like you need to up your deadlift. I'm going to guess that you weigh at least 180 lbs. If you do, I'd say you should try to pull at least around 450 lbs.
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Old 10-28-2008, 10:38 AM   #9
Jason David
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Re: What to train

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Originally Posted by Justin McGinley View Post
It sounds like you'd benefit from some coaching on your Oly lifts.

I was thinking this too but he can deadlift more than me...has a better fran time but my Grace is 4:50...

What's your (the OP) press (shoulder) max?

Actually...I think Justin is right.
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Last edited by Jason David; 10-28-2008 at 11:03 AM..
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Old 10-28-2008, 11:26 AM   #10
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Re: What to train

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Originally Posted by Jason David View Post
I was thinking this too but he can deadlift more than me...has a better fran time but my Grace is 4:50...

What's your (the OP) press (shoulder) max?

Actually...I think Justin is right.
Yeah, the Grace time is pretty weak for those strength numbers. It could be a metcon thing, or it could be an Oly technique thing.
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