CrossFit Discussion Board  

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

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

Reply
 
Thread Tools
Old 01-13-2010, 12:11 PM   #1
Joshua Morgan
Member Joshua Morgan is offline
 
Profile:
Join Date: Nov 2009
Location: Oklahoma City  OK
Posts: 110
5/3/1 and Crossfit questions from Wendler

Wendler just presented the topic of combining Crossfit with his 5/3/1 program. I didn't get to see the presentation. But he did tell me to email him some questions and he will answer them.

So, if anyone has any specific questions they'd like answered, let me know and I'll shoot them over to him.
  Reply With Quote
Old 01-13-2010, 12:19 PM   #2
Júlíus Magnússon
Departed Júlíus Magnússon is offline
 
Profile:
Join Date: Oct 2007
 
Posts: 1,282
Re: 5/3/1 and Crossfit questions from Wendler

To what degree do metcons replace assistance exercises?

Say I'm doing presses for my 5/3/1 of the day, should I chose to do Fran and then go home or do you recommend an assistance exercise or two and then Fran?

Or do you keep the two completely separate? As in doing 5/3/1 presses, 5x10 dumbbell presses, 5x10 dips and then something like a 2k row for your metcon?
  Reply With Quote
Old 01-13-2010, 12:41 PM   #3
Leslie Powell
Member Leslie Powell is offline
 
Profile:
Join Date: Jul 2007
Location: New York  NY
Posts: 347
Re: 5/3/1 and Crossfit questions from Wendler

My thought was to turn the assistance work into a MetCon. So if it's OHP day, you might do 5 rounds of ten of rows and db press. I'd be interested to hear if he likes or dislikes that approach. I haven't tried it, so it's entirely theoretical as far as I'm concerned...
  Reply With Quote
Old 01-13-2010, 12:44 PM   #4
Leslie Powell
Member Leslie Powell is offline
 
Profile:
Join Date: Jul 2007
Location: New York  NY
Posts: 347
Re: 5/3/1 and Crossfit questions from Wendler

Oh, I guess my other question (sorry) was how or if to program in Crossfit if you're doing a 2-day 5/3/1. Monday 5/3/1, Tues Crossfit, Wed rest, Thurs 5/3/1, Frid Crossfit, Weekend off? Or something totally different?
  Reply With Quote
Old 01-13-2010, 03:54 PM   #5
David Meverden
Member David Meverden is offline
 
David Meverden's Avatar
 
Profile:
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,802
Re: 5/3/1 and Crossfit questions from Wendler

The question about working assistance work into a metcon is my #1 thing I want to know. Expanding on Julius question, if the movement that day is squats should we:

1) Squat, followed by metcon that involves dumbell lunges or similar?
2) Squat, do a metcon that doesn't involve too much squatting, then do assistance exercises?
3) Squat, do assistance exercises, then do a metcon?
4) Something else entirely?

Quote:
Originally Posted by Leslie Powell View Post
Oh, I guess my other question (sorry) was how or if to program in Crossfit if you're doing a 2-day 5/3/1. Monday 5/3/1, Tues Crossfit, Wed rest, Thurs 5/3/1, Frid Crossfit, Weekend off? Or something totally different?
Which 2 day are you talking about? Squat Bench monday, Deadlift press thursday? Or the other one where you spread the 4 lifts over 2 weeks?

I'm wondering if he would prefer a 2 day version similar to the one you presented:

Mon: Squat, Bench
Tues: CrossFit Metcon
Wed: rest
Thursday: Deadlift, Shoulder Press,
Friday: CrossFit Metcon
Saturday: rest
Sunday: rest

or if he thinks something like the following would be better:

Mon: Squat, short metcon
Tuesday: Bench, short metcon
Wed: Rest
Thursday: Deadlift, short metcon
Friday: Shoulder Press, short metcon
Weekend: Rest
__________________
CERTIFICATIONS: CSCS, CrossFit LVL 1
SEMINARS: Starting Strength, Ultimate Advantage, CFE, CF O-lifting, MovNat
  Reply With Quote
Old 01-13-2010, 06:31 PM   #6
George Noble
Member George Noble is offline
 
Profile:
Join Date: Apr 2008
Location: Northampton  Northants, UK
Posts: 243
Re: 5/3/1 and Crossfit questions from Wendler

If it were me I would do it as follows:

Include assistance exercises which I need to keep in order to progress. For example my raw bench doesn't go up unless I dumbbell press and my deadlift doesn't do much unless I barbell row, so I will keep doing those. This is obviously an individual matter. Squat and overhead press tend to go up OK just from training those, so I would do metcons on the squat and press days and assistance on the bench and deadlift days. On the assistance days I'd add in ab work and any work I feel vain enough to do to target aesthetic weaknesses, like curls and shrugs.

If you use the Dave Tate method of taking every exercise you are doing and asking yourself honestly "why exactly am I doing this?" then you will probably find the program quite devoid of assistance anyway which leaves plenty of time for metcons.

Dropping assistance exercises you actually need in lieu of metcon is stupid, but an honest assessment of whether you actually need them is certainly not.

Just my opinion - I'm not Jim, as anyone who knows me will find too obvious to point out.
  Reply With Quote
Old 01-15-2010, 12:45 AM   #7
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: 5/3/1 and Crossfit questions from Wendler

The question now lies in the what is necessary to whom.

For example: doing curls for arms might be in vain for some, but some sports, jobs, activities, etc might require strong biceps/forearms.

This is in relation to assistance work.

Think about it, powerlifters don't compete in Curling events, yet many/most do direct biceps work.
__________________
M/30/5'10/216lbs
  Reply With Quote
Old 01-15-2010, 07:54 AM   #8
Matt Corley
Member Matt Corley is offline
 
Profile:
Join Date: Jun 2008
Location: Webster Groves  MO
Posts: 647
Re: 5/3/1 and Crossfit questions from Wendler

Quote:
Originally Posted by Drew Cloutier View Post
Think about it, powerlifters don't compete in Curling events, yet many/most do direct biceps work.
There actually are curls and power curl events at some meets.
__________________
https://www.facebook.com/MappingMyBjjJourney WFS
LEGENDS25 for 25% off Hylete Gear
  Reply With Quote
Old 01-15-2010, 08:38 AM   #9
Matt Guingrich
Member Matt Guingrich is offline
 
Profile:
Join Date: Apr 2009
Location: Santa Barbara  CA
Posts: 27
Re: 5/3/1 and Crossfit questions from Wendler

Is there an article or video about this, or did Wendler address this at a seminar?
  Reply With Quote
Old 01-16-2010, 10:44 AM   #10
George Noble
Member George Noble is offline
 
Profile:
Join Date: Apr 2008
Location: Northampton  Northants, UK
Posts: 243
Re: 5/3/1 and Crossfit questions from Wendler

Quote:
Originally Posted by Drew Cloutier View Post
The question now lies in the what is necessary to whom.

For example: doing curls for arms might be in vain for some, but some sports, jobs, activities, etc might require strong biceps/forearms.

This is in relation to assistance work.

Think about it, powerlifters don't compete in Curling events, yet many/most do direct biceps work.
Well yes. That's why individuals do their own evaluations and the internet does not.
  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

BB 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
New to crossfit with some questions Jon Pearson Starting 5 11-13-2008 07:33 AM
New to Crossfit, some questions Billy Fung Starting 1 02-27-2008 06:13 PM
Questions about CrossFit Eric Cimrhanzel Community 39 07-17-2005 08:53 PM
Newbie, Doing Crossfit in a Apt, CrossFit in NYC and other questions... Joseph Blaire Community 39 01-21-2005 09:33 AM
Some Crossfit Questions. Jamar Plummer Starting 5 01-19-2005 12:23 PM


All times are GMT -7. The time now is 04:57 PM.


CrossFit is a registered trademark of CrossFit Inc.