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

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Old 02-14-2008, 05:57 AM   #1
Jeffrey Cupra
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What do you think of this?

What do you think about this workout protocol.

Day 1: WOD
Day 2: Met/Con
Day 3: Fullbody
Day 4: Rest
Day 5: WOD
Day 6: Met/Con
Day 7: Fullbody
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Old 02-14-2008, 06:38 AM   #2
Leonid Soubbotine
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Re: What do you think of this?

Whats the difference between WOD, metcon and fullbody?

WOD is quite often metcon, most WOD's/metcons are fullbody.
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Old 02-14-2008, 06:58 AM   #3
Jeffrey Cupra
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Re: What do you think of this?

FB = SQ/BP/Row/Pc or FSQ/Press/Row/PC
Met/con = Interval training/Rowing/BW exercises
WOD = Normal WOD like suggested on the main page or a WOD for performancemenu.com (I just like to do oly lifts)

I have to go to the dutch commando's for a week because of a school exam. The strength is there but the conditioning/aerobic ability isnt so I need to focus on that but I dont wanna neglect my strength. Thats why I came up with this protocol.

Last edited by Jeffrey Cupra : 02-14-2008 at 07:00 AM.
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Old 02-14-2008, 09:48 AM   #4
Dan Heaney
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Re: What do you think of this?

Why not go with

M: WOD
T: ME Lower Body (Squat Variations)
W: WOD
TH: ME Total Body (Clean Variations)
F: WOD
S: ME Upper Body (Press Variations)
S:REST
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Old 02-14-2008, 02:06 PM   #5
Jeffrey Cupra
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Re: What do you think of this?

Quote:
Originally Posted by Dan Heaney View Post
Why not go with

M: WOD
T: ME Lower Body (Squat Variations)
W: WOD
TH: ME Total Body (Clean Variations)
F: WOD
S: ME Upper Body (Press Variations)
S:REST
Havent thought about it that way, seems fine to me although isnt that a bit much to do i.e. training 6 days a week? And what execises do you suggest in the ME days.

Last edited by Jeffrey Cupra : 02-14-2008 at 02:13 PM.
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Old 02-14-2008, 02:52 PM   #6
Grant Scalf
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Re: What do you think of this?

5 on 2 off routine:

M - Metcon
T - ME (Squat & Deadlift)
W - Metcon
R - Metcon
F - ME (Press/BP & Power Clean)
S - Rest
S - Rest

And you could always switch Thursday and Friday if an aesthetic/symmetrical setup is what you want.
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Last edited by Grant Scalf : 02-14-2008 at 02:55 PM.
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Old 02-14-2008, 03:01 PM   #7
Dennis Marshall
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Re: What do you think of this?

Why not just follow the HQ WOD?
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Old 02-14-2008, 03:04 PM   #8
Grant Scalf
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Re: What do you think of this?

Quote:
Originally Posted by Dennis Marshall View Post
Why not just follow the HQ WOD?
Agreed. You will boost your strength, and you will gain muscular and cardiovascular endurance.
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Old 02-14-2008, 03:25 PM   #9
Jeffrey Cupra
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Re: What do you think of this?

Dunno to be honest. I'm a bit scared too lose weight and strength. Never done a crossfit workout before so I cant tell if I get enough stimulation to maintain or increase my strength.
So just crossfit 3:1 should be enough..? And btw what are HQ WOD's I'm new so this might be a stupid question (High quality wod's or Headquarter wod's posted on this site..?).

Last edited by Jeffrey Cupra : 02-14-2008 at 03:53 PM.
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Old 02-14-2008, 03:57 PM   #10
Dennis Marshall
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Re: What do you think of this?

WOD is the Workout of the Day posted on the homepage. 3 days on/1 days off is the recommended schedule but you can modify it to your needs/preferences/performance. For me, it has worked splendidly. Unless you are a specialized strength athlete (powerlifter, olympic lifter, strongman, etc.) or have been training exclusively for strength for many years you should not see a dropoff in strength. In fact, the opposite is the more likely scenario.

Only one way to find out...give the WODs 100%, track your progress, get your diet in order, get 8 hours of sleep every night and see how it goes. I think you will be very happy with your results.
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