CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 09-23-2012, 03:33 PM   #1
Kevin Pinel
Member Kevin Pinel is offline
 
Profile:
Join Date: Sep 2012
Location: Jersey CI  UK
Posts: 14
Help making a crossfit/judo/strength routine

Hi All,

Sorry if this is posted in the wrong category, but I would really appreciate some help if possible.

I do Judo 2 days per week, with one squad conditioning session on Sundays. I really need to set myself a routine that helps me gets stronger (so weight training) but also fits in some WOD's (for conditioning) and judo days. my Sunday conditioning sessions will stop soon because of the weather.

I have been trying to figure one out myself and all I can think of is either -

2 Strength sessions per week (Squat 3x5, Bench 3x5, Goods Mornings, Rows) (Deadlift 3x5, Mill Press 3x5, Chins, Fronties) - 1 WOD session with maybe more assistance moves on the weekend.

OR

3 Weight sessions per week with a WOD on the end of each one, similar to Crossfit Football which looks like a brilliant setup, so - (Squat 3x5, Bench 3x5 Quick WOD to mimic judo ideally) (Deadift 3x5, Weighted Chins, WOD) (Fronties 3x5, Press 3x5, WOD). Judo twice per week.

These are all I can really think and probably aren't ideal at all, so please feel free to other any input.

My judo days are Tuesdays and Thursdays, so my week looks like this -

Monday - (open to train)
Tuesday - Judo
Wednesday - (open to train)
Thursday - Judo
Friday - (open to train)
Sat - (open to train)
Sun - Squad training, will stop very soon.

My goals are strength, fitness, and little more size as I'm sitting at 70kg @ 5 ft 10.

Sorry for the uber long post, thanks in advance for any advice.
  Reply With Quote
Old 09-24-2012, 01:14 PM   #2
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Help making a crossfit/judo/strength routine

google Gant Grimes.

I would train on Monday and Friday and maybe something lighter on Saturday or Sunday.

Keep it simple to squat and press, maybe some olympic lifts before that and some conditioning afterwards. Could be a WOD of some creation but I wouldn't feel the need to go past 15 minutes.

Maybe on Saturday/Sunday, just do a WOD. You could also just use CFFB DWOD's. This could also be a chipper or just some endurance stuff. Or just rotate it amongst that.
  Reply With Quote
Old 09-24-2012, 01:44 PM   #3
Kevin Pinel
Member Kevin Pinel is offline
 
Profile:
Join Date: Sep 2012
Location: Jersey CI  UK
Posts: 14
Re: Help making a crossfit/judo/strength routine

Quote:
Originally Posted by Blair Robert Lowe View Post
google Gant Grimes.

I would train on Monday and Friday and maybe something lighter on Saturday or Sunday.

Keep it simple to squat and press, maybe some olympic lifts before that and some conditioning afterwards. Could be a WOD of some creation but I wouldn't feel the need to go past 15 minutes.

Maybe on Saturday/Sunday, just do a WOD. You could also just use CFFB DWOD's. This could also be a chipper or just some endurance stuff. Or just rotate it amongst that.
Googleing now, thanks for that. Twice a week seems sensible tbh.
  Reply With Quote
Old 09-24-2012, 02:43 PM   #4
Kevin Pinel
Member Kevin Pinel is offline
 
Profile:
Join Date: Sep 2012
Location: Jersey CI  UK
Posts: 14
Re: Help making a crossfit/judo/strength routine

Just to make sure I've understood you, are you suggesting somthing like-

Monday - Power Snatch - Squat (3x5) - Bench (3x5) - Metcon (bodyweight)
Tuesday - Judo
Wednesday - Off
Thursday - Judo
Friday - Power Clean - Deadlift (3x5) - Press (3x5) - Metcon (bodyweight)
Sat - Metcon - Chins / Core
Sun - Off

Not going to lie, I do really like the look of that. I say 'bodyweight' because I need to get more dips, chins, pull ups etc into my training and it would work out quite well.
  Reply With Quote
Old 09-24-2012, 03:23 PM   #5
Stefan Pavlovic
Member Stefan Pavlovic is offline
 
Stefan Pavlovic's Avatar
 
Profile:
Join Date: Sep 2012
Location: Sabac  Serbia
Posts: 26
Re: Help making a crossfit/judo/strength routine

From my personal expirience,i can suggest that on days off(for example sunday in your situation) you could do some easy warming-up,some light jump rope routine just to warm your self up and after that 30-45min of stretching.This really helped me.This release me of all the stress on muscle i recieve by workouts during week,and by this method you also gain muscle(you damage your muscle fibers by stretching same like during training),and it prevented me from injuris.
*THIS IS MY PERSONAL OPINION,I HAVEN'T GOT ALMOST ANY EXPIRIENCE WITH CROSS-FIT,YET*
  Reply With Quote
Old 09-25-2012, 01:24 AM   #6
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Help making a crossfit/judo/strength routine

Looks pretty good to me.
  Reply With Quote
Old 09-25-2012, 02:33 PM   #7
Kevin Pinel
Member Kevin Pinel is offline
 
Profile:
Join Date: Sep 2012
Location: Jersey CI  UK
Posts: 14
Re: Help making a crossfit/judo/strength routine

Quote:
Originally Posted by Stefan Pavlovic View Post
From my personal expirience,i can suggest that on days off(for example sunday in your situation) you could do some easy warming-up,some light jump rope routine just to warm your self up and after that 30-45min of stretching.This really helped me.This release me of all the stress on muscle i recieve by workouts during week,and by this method you also gain muscle(you damage your muscle fibers by stretching same like during training),and it prevented me from injuris.
*THIS IS MY PERSONAL OPINION,I HAVEN'T GOT ALMOST ANY EXPIRIENCE WITH CROSS-FIT,YET*
Thanks mate, I admit I really strech alot, and do mobility when I can (not so much atm with work), it really helps me stay flexible for Judo. I will set a good day aside on a rest day.

Thanks

@ Blair -

Cool, thanks mate. I might start a log on here soon
  Reply With Quote
Old 09-25-2012, 10:11 PM   #8
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Help making a crossfit/judo/strength routine

Call it " the Uchimata crossfit log " badass
  Reply With Quote
Old 09-26-2012, 10:50 AM   #9
Kevin Pinel
Member Kevin Pinel is offline
 
Profile:
Join Date: Sep 2012
Location: Jersey CI  UK
Posts: 14
Re: Help making a crossfit/judo/strength routine



Beast of a name, if only I didn't suck at Uchimata lol. 'Drop Seon Nage Crossfit Log' doesn't quite have the same ring to it.
  Reply With Quote
Old 09-26-2012, 11:21 AM   #10
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Help making a crossfit/judo/strength routine

Heheh. One of my dad's favorite throws and probably my best throw. Besides, it hurts people well.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hybrid Crossfit/Strength Routine Dan Rayzan Starting 0 10-19-2011 06:44 PM
started Crossfit for Judo Sherm Hamm Starting 8 08-16-2009 04:15 PM
Starting Strength routine before CrossFit Billy Norwood Starting 8 08-31-2007 10:55 PM
Starting Strength and Crossfit combo routine? Ben Kimmerle Fitness 4 07-17-2007 09:09 AM
Making weight for Judo comp Fiona Muxlow Testimonials 2 04-16-2006 03:09 PM


All times are GMT -7. The time now is 05:09 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.