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

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Old 01-20-2010, 01:07 PM   #761
Michael Zoda
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Re: CFSB - Ask your questions here!

How does this programming look?

ME BS + High Rep DL + Metcon
ME Bench + High Rep Bench + Metcon
Full metcon day (mp wod)
rest
ME DL + High Rep BS + Metcon
ME Press + High Rep Press + Metcon
Full metcon day (mp wod)

Keep in mind im new to crossfit so im trying my best here =)

My goals are to lean out to about 10% bf and improve my overall athletic performance. My primary goal is to become better at the benchmark workouts but i want to try to CFSB with hopes of reducing muscle loss. (as opposed to just doing mp wod).
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Old 01-20-2010, 07:00 PM   #762
Marcus Allen
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Re: CFSB - Ask your questions here!

2 full metcons and 4 ME days seems like a truckload of work.

I'm no expert, so...

maybe switch off each week with BP and SP using the othr day for rest to get more of a 3-1-2-1 schedule, or drop the second full metcon completely.

Either way managing recovery will be the key. You know your body best.

Have fun!
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Old 01-20-2010, 07:12 PM   #763
Jay Ashman
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Re: CFSB - Ask your questions here!

Mike, too much work bro... you will hate life
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Old 01-20-2010, 10:35 PM   #764
Michael Zoda
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Re: CFSB - Ask your questions here!

now that i think about it im going to be lost trying to scale my own WOD's

Im just gonna go with the MP for awhile until i get familiarized enough with the program
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Old 01-20-2010, 10:38 PM   #765
Jay Ashman
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Michael Zoda View Post
now that i think about it im going to be lost trying to scale my own WOD's

Im just gonna go with the MP for awhile until i get familiarized enough with the program
it isn't hard to do... on lifting days do short metcons, don't do too many long metcons on non-lifting days.

You never learn by not trying it out. Just don't get metcon-crazy and put all sorts of random **** together just to make you suffer, use your head and think about what you want to accomplish with your training.
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Old 01-21-2010, 10:29 AM   #766
Hew Fung
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Hew Fung View Post
Thanks, Bingo. I've been doing MP WODs, mostly as rx'd, for about 7 months and I'm starting CFSB today. Hope to be back in 6 weeks with some modest new PRs and in a few months with something substantial.

28yo, 165#, 5'11"
1RMs
Press - 135
Squat - 250
DL - 320
Front Squat - 1RM? (3x200)
Well I'm back after about six weeks with some encouraging results. I spent this week testing my 1RMs as detailed in the article.

Started 12/14/09, Finished 1/22/10
Weight - 165 -> 169
1RMs
Press - 135 -> 137.5, almost had 140
Squat - 250 -> 270, big PR!
DL - 320 -> 320, discussed below
FS - 1RM not tested

Fran - 7:34 -> 6:39 (as rx'd)
Modified Elizabeth - 11:08 -> 9:35 (21-15-9 rep rounds of 2x 50# DB hang power cleans, 50# DB swing, bar dips)

Elizabeth is modified to accommodate the equipment I have available at work and to preserve my legs for the squats I do at home later in the day. I list it here just to demonstrate that I managed to take some significant time off.

I did the intro cycle as recommended in the CFJ article, building my sets up to my previous maxes gradually, with week five adding 5-10# on top of my previous 5RMs. I stuck with the 3x5 protocol the entire time and I never missed a rep so I never changed to the 5x3.

My diet was fairly consistent with how it was before I started CFSB. About 90% paleo with occasional, usually moderate indiscretions making up the other 10%. That said, it was the holidays and I'm sure I indulged more than I usually do.

Regarding my deadlift... recent video evidence has revealed that my form needs a lot of work, so I'll be resetting again for my next CFSB cycle. I tweaked my back during my build up to a new 1RM this week and bailed rather than continuing with crap form. Basically I'm doing crap with my hips and legs and it's all going on my back - not good. I hope to be back up to my previous DL maxes soon.
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Old 01-21-2010, 11:02 AM   #767
Michael Zoda
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Re: CFSB - Ask your questions here!

Referring Back to page 72 i noticed one of bingos posts about adding strength work to the WOD. He suggested follow the Main Page WOD a week behind and add strength work on the last (or first) day of the three day rotation. Allowing strength work twice a week.

For me my benchmark times are a more important goal than increasing my 1,3, or 5 rep maxes. Im just coming off a bodybuilding style routine to crossfit so my fran time is absolutly disgusting. I would like to add strength work though to reduce the loss in muscle mass. Would 2x per week of strength work be sufficient?

wod
wod
wod + back squat/deadlift (alternating each week)
Rest
wod
wod
wod + Press/Bench (alternating each week)

Too much work??

Last edited by Michael Zoda : 01-21-2010 at 11:17 AM.
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Old 01-21-2010, 01:05 PM   #768
Jason Broyer
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Re: CFSB - Ask your questions here!

so I'm on week one and today was 20min metcon day. I decided to try a classic and did Cindy, I know we want to do heavy metcons on lifting days but for the metcon only day is this fine?

I only got 15 rnds. my PR when i was full-time crossfit about 18months ago was around 21-22.

This had me gassed and think I am going to wait till this evening to do handstand practice, it really wrecked me lol, my metcon is terrible I'm so out of shape, lol.
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Old 01-26-2010, 05:03 PM   #769
Hunter Martin
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Re: CFSB - Ask your questions here!

I think I'm going to give this a try but I'm a little confused. What do the following mean?

10 - 7 - 4 ... 10=>15 Reps

12 - 9 - 6 ... 12=> 15 reps


10 - 7 - 4 or 12 - 9 - 6 ... 12=> 15 reps
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Old 01-26-2010, 05:13 PM   #770
Marcus Allen
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Re: CFSB - Ask your questions here!

Do sets of 10-7-4...
or one set of between 10 and 15

For the high rep sets you are working towards one set of 21.

so you pick one set of max reps, or 3 sets to total 21.
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