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

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Old 05-14-2011, 06:14 PM   #1
Evan Peikon
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help w/ programming

goals: increased strength, speed, power, all around fitness (basically all the cf fundamentals).

current programming is 5-3-1 w/ 2 running days a week.

i wanted to know what kind of programming i can do to reach my goals. i know 5-3-1 is a powerlifting program but im not a huge fan of the standard powerlifting physique. so my question is how can i modify 5-3-1 to increase stregnth and keep the physique i want.
would doing the 5-3-1 portion then body weight excercises accomplish that or adding more conditioning work be better.
examples wold be helpful of what conditioning etc i can do as assistance work.

also id i were to do the mainsite wod after would that be good or would it be a bad idea since it may work the same muscle i used in 531 that day
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Old 05-14-2011, 06:44 PM   #2
Brian Castillo
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Re: help w/ programming

Crossfit Football.

http://http://www.crossfitfootball.c...&ts=1305270000
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Old 05-14-2011, 07:01 PM   #3
Matt Corley
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Re: help w/ programming

I'm not sure what you mean by the powerlifting physique. Most PLers, especially those in the lower weight classes have little fat and tend to just look strong.

For 5/3/1 you can run it 2 or 3 days a week (M/Th or M/W/F) and after each weight training session follow it up with a short met-con (no more than 10 minutes). On the weekend do a longer met-con. If you do twice a week you could lift on M/F and do long(er) met-cons on W/Sat.

Mainsite programming isn't likely to fit into your plan, so best thing is to find WODs that mesh well with what you're doing on a particular day. Just make sure to keep them varied and try your best not to cherry pick them.

BTW, CFFB would take a lot of the self-programming out of it for you and likely get you the results you want.
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Old 05-14-2011, 07:24 PM   #4
Evan Peikon
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Re: help w/ programming

thankss for the suggestions. i was also thinking sealfit.com progrmming might do it for me, of course id do the 90 day pre training program first to adapt, b/c itt has every component i want
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Old 05-14-2011, 07:41 PM   #5
David Z Sachs
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Re: help w/ programming

No offense, but you've posted numerous threads about programming and nutrition where a good amount of very knowledgeable people have given you good advice and you seem to have ignored it time after time.

I would seriously consider all of the advice in all of the threads you've posted, pick one program, and apply it for a few months to see where you have gained, and whether or not it is applying to your goals.
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Old 05-14-2011, 09:10 PM   #6
Katherine Derbyshire
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Re: help w/ programming

Your first thread about 5/3/1 was less than two weeks ago. I don't care what programming you follow, you won't get anywhere if you change it every two weeks.

Please go back and reread your previous threads. Use that advice to decide which program to follow, then follow it for at least three months.

Katherine
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Old 05-15-2011, 12:12 AM   #7
Alex McRobie
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Re: help w/ programming

Quote:
Originally Posted by Katherine Derbyshire View Post
at least three months.
Key words here are AT LEAST.
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Old 05-15-2011, 11:47 AM   #8
Eric Montgomery
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Re: help w/ programming

"Modify 5-3-1 to increase strength" and "i was also thinking sealfit.com" are pretty much polar opposites.
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Old 05-15-2011, 01:04 PM   #9
Steve Loeding
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Re: help w/ programming

Maybe you should follow the mainsite programming - that way you won't have to wonder about programming your own workouts. People have been doing it for years with good results.
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Old 05-15-2011, 01:27 PM   #10
Matt Thomas
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Re: help w/ programming

You don't need to modify 5-3-1 at all to increase your strength. And if you eat right you can keep the "physique" you're looking for. Saying you don't want to do power lifts because you don't want the "standard power lifting build" is kind of like saying you don't want to do bicep curls because you're afraid you might accidently end up looking like Ronnie Coleman. It's not gonna happen, don't worry
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