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

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Old 05-16-2010, 09:11 PM   #861
Ryan Ransom
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Re: CFSB - Ask your questions here!

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Originally Posted by Jay Ashman View Post
people learn best by doing, if it is working continue it, if not, fix it. Before the age of the internet how did people get strong and in shape?

give it a shot and try it out.
Touché, I suppose. I'll just give it a go.
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Old 05-18-2010, 06:42 PM   #862
Stephen Yosypiw
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Re: CFSB - Ask your questions here!

By your first cycle, did you mean the ramp-up? If so, then it's correct. If ou've already done the ramp-up and this is your first full cycle, it's not correct. Least that's what I understood of the journal article.
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Old 05-19-2010, 06:46 AM   #863
Adam Carlson
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Re: CFSB - Ask your questions here!

I've done a few searches for the sticky that I thought existed where people traded ideas for CFSB MetCons... any idea where it went? I can't seem to find it anymore

Thanks for your time!
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Old 05-19-2010, 07:06 AM   #864
Marcus Allen
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Re: CFSB - Ask your questions here!

Right here. wfs
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Old 05-19-2010, 07:06 AM   #865
Ryan Ransom
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Re: CFSB - Ask your questions here!

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Originally Posted by Stephen Yosypiw View Post
By your first cycle, did you mean the ramp-up? If so, then it's correct. If ou've already done the ramp-up and this is your first full cycle, it's not correct. Least that's what I understood of the journal article.
Yes - I meant Ramp-Up Cycle. Thanks!
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Old 05-23-2010, 06:24 AM   #866
Adam Carlson
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Re: CFSB - Ask your questions here!

So I've tried searching for the answer to this, but haven't seemed to have found it. (Sorry if it is out there, I've read the first 22 pages at this point and have done searches as well...)

How much should I increase the load each week? I've calculated my weights (with the 20% drop to facilitate recovery), but am unsure how much to add each week. Does it come down to how I'm feeling? I don't want to increase weight too fast and get stuck, but I also don't want to miss out on gains that I could have made

Thanks for your time!
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Old 05-23-2010, 01:15 PM   #867
Brad Rasmussen
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Re: CFSB - Ask your questions here!

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Originally Posted by Adam Carlson View Post
So I've tried searching for the answer to this, but haven't seemed to have found it. (Sorry if it is out there, I've read the first 22 pages at this point and have done searches as well...)

How much should I increase the load each week? I've calculated my weights (with the 20% drop to facilitate recovery), but am unsure how much to add each week. Does it come down to how I'm feeling? I don't want to increase weight too fast and get stuck, but I also don't want to miss out on gains that I could have made

Thanks for your time!
I increase 5lbs. each week. I could probably go 10lbs. with deadlifts but 5 seems about right. If I'm doing a 3x5 of squats for example, and the last set is very difficult to the point that I don't think I could do a 3x5 the following week with a 5lb increase, then I switch to 5x3's or 3x3's with a 5lb increase. That way you always get a pr each week.
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Old 05-23-2010, 05:22 PM   #868
Adam Carlson
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Re: CFSB - Ask your questions here!

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Originally Posted by Brad Rasmussen View Post
I increase 5lbs. each week. I could probably go 10lbs. with deadlifts but 5 seems about right. If I'm doing a 3x5 of squats for example, and the last set is very difficult to the point that I don't think I could do a 3x5 the following week with a 5lb increase, then I switch to 5x3's or 3x3's with a 5lb increase. That way you always get a pr each week.
Are you doing sets across? I was thinking of doing the 1 work set at the end in order to allow for recovery.
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Old 05-23-2010, 05:55 PM   #869
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Re: CFSB - Ask your questions here!

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Are you doing sets across? I was thinking of doing the 1 work set at the end in order to allow for recovery.
No, I don't do em straight across. I do asending sets. For example if I squat a 3x5 it would look like this: 160-165-170. Then the next week it would look like this: 165-170-175. You can do sets straight across though if you like.
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Old 05-23-2010, 06:00 PM   #870
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Re: CFSB - Ask your questions here!

Ok. I was thinking about treating it like the way that SS treats the deadlift (1 heavy set with 4 sets building up to it).
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