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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 08-28-2010, 04:17 PM   #21
Ian Nigh
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Re: Traditional Split Into CF?

Never found it useful to think about training in terms of body parts, at least not if your goals are performance oriented.
Maybe if you are a body builder, then you can consider symmetry, estehtic balance, etc.

For performance, I like to think Hip extension, Push and Pull, and I think that basically covers all the bases.

Strength specific work is great, I am doing a hybrid of 5/3/1 myself and getting great results. But don't forget that one of the great virtues of Crossfit is the constantly varied/functional movement approach. The variance saves you from chronic overuse injuries, and the functionality saves you from thinking about working specific muscles and gets you focused on getting things done.

Depending on who you ask, the human body has anywhere from 650 to 850 muscles. How much of a split do you want to do?
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Old 08-29-2010, 07:53 AM   #22
Darla Powell
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Re: Traditional Split Into CF?

I've been reading Starting Strength and Rippetoe's programming book. I'm starting to get it. Pretty much put the kibosh on my idea of a split so I am going to follow the Mon/Wed/Fri strength programming for now ( as a noob).

Mon: Deadifts
Squats
Press

Wed: Squats
Bench
Pull UPs
Back Extension

Fri: Squat
Press
Power Clean

GHD sit ups will be in here as well for warm ups and I will folow with a complimentary Metcon or save the Metcon for the in between days depending how I feel.

I was wondering why Ripp includes squats with EVERY WO though...? Should I stick to the back squat or mix it up with Overheads and Fronts?
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Old 08-29-2010, 12:47 PM   #23
Eric A. Brown
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Re: Traditional Split Into CF?

Deads before squats?



I believe, but I can be wrong, that the squat is practice so often because one of the keys to developing a good squat is to practice the skill. It was for this reason that Starr had people squatting three times a week. Plus, many of the muscles utilized when deadlifting as well as performing many other exercises are trained, with varying degrees of effectiveness, when squatting.

You could conceivable swap out overhead or front squats on your light squat day. Starr often had athletes do front squats instead of back squats on the lightest of the three days.
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Old 08-29-2010, 12:54 PM   #24
Darla Powell
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Re: Traditional Split Into CF?

Yeah. The Deads take the most out of me so I want all my reserves for them. Is that not a good order?

I can't really do OH squats yet. Still working on technique and shoulders flexibility. I keep wanting to lurch forward. Getting better though. I'll do FS then tomorrow with BP and pull ups.
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Old 08-29-2010, 01:22 PM   #25
Eric A. Brown
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Re: Traditional Split Into CF?

I am not really a fan of wearing out the lower back before squatting.
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Old 08-29-2010, 01:32 PM   #26
Darla Powell
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Re: Traditional Split Into CF?

Hmmmmm.... Ok. Still learning
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Old 08-29-2010, 01:34 PM   #27
Eric A. Brown
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Re: Traditional Split Into CF?

Quote:
Originally Posted by Darla Powell View Post
Hmmmmm.... Ok. Still learning

Also, IMO, the squat is a more skilled movement, and should be performed first, both to optimize performance as well as minimize risk of injury.
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Old 08-29-2010, 02:05 PM   #28
David Meverden
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Re: Traditional Split Into CF?

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Originally Posted by Eric A. Brown View Post
Also, IMO, the squat is a more skilled movement, and should be performed first, both to optimize performance as well as minimize risk of injury.
Agreed.


If you try to add metcon workouts on top of, or in addition to, a novice lifting program like that you will have a very hard time recovering. The goal of the novice lifting program is to add weight to the bar every time you do that lift which means recovery is paramount. I recommend something close to the CrossFit Witchita falls program, which is a program that Rips gym came up with when they were still associated with CrossFit. There's no need to reinvent the wheel.


Monday
Squat Weight lifted x 5 reps x 3 sets, sets across
Press 5x3, sets across
Chins/Pull-ups 3 sets of as many reps as possible


Tuesday
Power Clean 3x5, sets across
Met-con

Wednesday
Off Day or Skill Day

Thursday
Squat 5x3, sets across
Bench Press 5x3, sets across

Friday

Deadlift 5x1
Met-con
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Old 08-29-2010, 04:10 PM   #29
Anne Dayton
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Re: Traditional Split Into CF?

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Originally Posted by Darla Powell View Post
I was wondering why Ripp includes squats with EVERY WO though...?
Rippetoe, Strong Enough, P. 11, "The squat is the key to strength and conditioning. ... No other exercise changes so many things about the body in so short a time as the squat."

He has more to say about this. "I have some experience in these matters."
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Old 08-30-2010, 06:24 AM   #30
Darla Powell
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Re: Traditional Split Into CF?

Thanks guys. I will start with squats today. Here's a question... where do lunges fit in? I guess that's an accessory?


And what is 'sets across'?
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