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 10-09-2010, 03:10 PM   #21
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: An Effective, Yet Simple Strength and Conditioning Program

Trust me, one set of deadlifts will be enough. Once you're pulling more than your old 1RM for sets of 5 you'll be smoked after a set. Any more than that would tax your CNS too much and keep you from being able to recover and come back stronger the next week. And eventually you'll probably hit a point where you can't recover from a heavy set of 5 deads (or a 3x5 of squats) by the next workout--that's called outgrowing a linear progression and time to move up to an intermediate program.
  Reply With Quote
Old 10-09-2010, 03:17 PM   #22
Sam Ser
Member Sam Ser is offline
 
Profile:
Join Date: Mar 2008
Location: Jerusalem  Israel
Posts: 1,137
Re: An Effective, Yet Simple Strength and Conditioning Program

Quote:
Originally Posted by Paul Vanzavelberg View Post
Certainly to prevent overload while being sure the body rest enough to hit the incremental loading best.

For the V1.0, here is a link (with a bunch of other links) (wfs) : http://board.crossfit.com/showthread.php?t=50968
paul, i was under the impression that deadlifts would have gotten more work if not for the fact that they came at the end of a workout that included three work sets of back squats. that isn't the case in this version of the template.
  Reply With Quote
Old 10-09-2010, 03:46 PM   #23
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: An Effective, Yet Simple Strength and Conditioning Program

Squats are the basis of the program--you do them a lot more often. But a heavy set of 5 deadlifts will tax you just as much as 3x5 of squats. On the older CFWF program I never felt woozy after squats, even when I was failing on rep 4 or 5, but I came close to passing out after 5 deadlifts on a few occasions. And regularly felt drained and useless the day after deadlift day, which was never the case with squats.
  Reply With Quote
Old 10-09-2010, 03:55 PM   #24
Sam Ser
Member Sam Ser is offline
 
Profile:
Join Date: Mar 2008
Location: Jerusalem  Israel
Posts: 1,137
Re: An Effective, Yet Simple Strength and Conditioning Program

Quote:
Originally Posted by Eric Montgomery View Post
Trust me, one set of deadlifts will be enough. Once you're pulling more than your old 1RM for sets of 5 you'll be smoked after a set. Any more than that would tax your CNS too much and keep you from being able to recover and come back stronger the next week. And eventually you'll probably hit a point where you can't recover from a heavy set of 5 deads (or a 3x5 of squats) by the next workout--that's called outgrowing a linear progression and time to move up to an intermediate program.
yes. this.
  Reply With Quote
Old 10-09-2010, 07:47 PM   #25
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: An Effective, Yet Simple Strength and Conditioning Program

But an intermediate program doesn't mean you're pulling more heavy deads--you're pulling fewer super-heavy reps, because those reps are heavy enough to tax your CNS pretty seriously and require more recovery.

Like with Texas Method--depending on how you set it up you might only pull heavy deadlifts as a single, double, or triple on the intensity day, or a single set of 5 on volume day. That gives you one deadlift day per week on TM as opposed to 3 every 2 weeks on a standard linear progression.
  Reply With Quote
Old 10-10-2010, 05:22 PM   #26
Christian Holm
Member Christian Holm is offline
 
Profile:
Join Date: Dec 2009
Location: Newbury Park  CA
Posts: 34
Re: An Effective, Yet Simple Strength and Conditioning Program

As a beginner strength athlete, would you recommend doing this or Starting Strength without GOMAD? I did SS with GOMAD several months ago, and gained significant strength and weight while on the program, but lost a lot of it as I shed the fat after weening off the milk. I would like to gain that strengh back, but also want the conditioning. My college is right on the beach, so I am able to surf everyday, but I also have goals of improving my push ups and pull ups as well. Also, would it be fine to substitute push ups in place of dips? Thanks
  Reply With Quote
Old 10-11-2010, 04:45 AM   #27
Robert Beckett
Member Robert Beckett is offline
 
Profile:
Join Date: Feb 2009
Location: Austin  TX
Posts: 34
Re: An Effective, Yet Simple Strength and Conditioning Program

Quote:
Originally Posted by Christian Holm View Post
Also, would it be fine to substitute push ups in place of dips? Thanks
As someone who is very heavy for my level of strength, I wonder about this too (I can't do very many dips at all).
  Reply With Quote
Old 10-11-2010, 09:36 AM   #28
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: An Effective, Yet Simple Strength and Conditioning Program

Use rubber band assistance for dips--there's really no comparison between pushups or even bar dips and ring dips, because ring dips use so many stabilizer muscles that are hard to target in any other way. Or if you don't have any rubber bands just work ring static holds for a while till you get stronger, then work a few negative reps a day, then try to move up to ring dips.
  Reply With Quote
Old 10-12-2010, 07:31 AM   #29
Lawrence "Bo" Boland III
Member Lawrence "Bo" Boland III is offline
 
Lawrence "Bo" Boland III's Avatar
 
Profile:
Join Date: Feb 2009
Location: Fairfax  VA
Posts: 1,645
Re: An Effective, Yet Simple Strength and Conditioning Program

Quote:
Originally Posted by Eric Montgomery View Post
Use rubber band assistance for dips--there's really no comparison between pushups or even bar dips and ring dips, because ring dips use so many stabilizer muscles that are hard to target in any other way. Or if you don't have any rubber bands just work ring static holds for a while till you get stronger, then work a few negative reps a day, then try to move up to ring dips.
How exactly do you rig up a band for assisted ring dips? Tie the band up to the bar that the rings are supported on?
__________________
30/m/5'9"/175-ish lbs Workout Log
  Reply With Quote
Old 10-12-2010, 07:52 AM   #30
Jason R O'Dell
Banned Jason R O'Dell is offline
 
Profile:
Join Date: Dec 2008
Location: Moore  OK
Posts: 3,396
Re: An Effective, Yet Simple Strength and Conditioning Program

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
How exactly do you rig up a band for assisted ring dips? Tie the band up to the bar that the rings are supported on?
I've always just put the band in the palm of my hand then gripped the rings so my hands are holding the band on the rings.
  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
CF as a strength and conditioning program? William Jackson Fitness 57 09-10-2010 06:19 AM
SIMPLE SS-CF Hybrid Program Jared Ashley Fitness 15 01-31-2009 10:38 AM
Effective Strength/CF program Andrew G. Greenberg Fitness 0 03-09-2008 06:56 PM


All times are GMT -7. The time now is 12:37 AM.


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