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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness? |
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#31 |
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Re: CFSB - Ask your questions here!
Jeff, Bingo et al., I am really excited about doing CFSB. Hopefully, we will see a CFE style CFSB web page posting daily WODS. Any thoughts on doing CFSB and CFE at the same time, or doing CFSB with other training.
My recent training (prior to this article )has consisted of Workout 1 2 sets of 5 DL (PTP style), misc other stuff, Crossfit Wod. Workout 2 CFE, every other CFE is running Workout 2 On non CFE days either MaxfitUSA O-Lift WOD, MonkeyBarGym Metcon/Line Drill WOD, Yoga (approx twice weekly), misc. other stuff. Z-Health, Mobility, balance training and misc. other stuff. I'm also considering substituting one of the squat days each week for an O-Lift day, and either alternating press days with bench press or adding a set or 2 of benching to other heavy lift days. What are your thoughts? |
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#32 |
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Re: CFSB - Ask your questions here!
Cool idea for thread, thanks.
Someone asked the same question I had in the other thread, and I don’t think it was answered all the way; I would like to re-explore it from a different angle. Here was the basic gist of the question: 1) Article says to use a starting weight 15-20% less then your current max. Why would I do that if I'm looking to max each week in 3's or 5's? Is it to lock in my form? I'm already familiar with heavy loads. 2) Assuming I do as I'm told and start with 20% less then current max, how many weeks should I take to ramp up to my current max? Here was the answer: No it's not a waste of time IMHO. I came into this program from Gant's Hybrid and got wrecked. Trust me RECOVERY IS KING when it comes to this program. Proceed with caution, because if you do this program correct it will lead to the town of PRs'ville, if you do it wrong you will get messed up. So let’s apply some math now. Say my 5RM for DL is 325. Taking 20% off for week one puts me at 265. Clearly not a new PR, but I can understand the reduced first week to help you prepare. But then how much are you going up per week? At 10 lbs per week it will take you the whole 6 week cycle to RETURN to your 5RM. Was that the author’s intent for the first six weeks of the program? Even at 20 lbs per week, it will be 4 weeks into the program before your seeing new PRs. |
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#33 | |
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Re: CFSB - Ask your questions here!
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#34 |
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Re: CFSB - Ask your questions here!
I've been wondering... I haven't read the article yet, though of course I should have...
Are there no pull ups in this programme because one should be doing lots of pullups in the metcons? Cheers |
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#35 | |
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Re: CFSB - Ask your questions here!
Quote:
What do you reckon your chances of getting a PB on anything the following week is going to be? This program is not only about doing some lifting and keeping up the metcon. It's about developing strength and conditioning that will carry across to our CrossFit workouts. There is a significant workload and in order to hit each facet with the requisiste intensity we've found it's best to ramp into it. So yeah, the aim of the first cycle is to achieve your existing 3 and 5 RM's whilst adapting to the other demands of the program. Perhaps the prescription will seem conservative to some who pride themselves on being able to handle lots of abuse. By all means, hasten the process if you think you're tougher than that. But presenting a program to the world we'll take a slightly conservative approach so folks have a chance to see the measurable repeatable results that we've observed. Cheers, kempie |
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#36 | |
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Re: CFSB - Ask your questions here!
Quote:
Leaving anything out just meant that for developing strength they weren't the best. Doesn't mean they are not good or useful. So if there is anything else you want to do or think is missing then plug it into the metcons, gymnastic practice sessions or warm-up. Cheers, kempie |
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#37 | |
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Re: CFSB - Ask your questions here!
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I put on 4kg using CFSB and am at 100kg BW. My 5km time went from 30 mins to 27:15 today wearing vibrams. The last 400m was in 1:50 with plenty left in the tank. This was a big surprise. |
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#38 | |
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Re: CFSB - Ask your questions here!
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This is just my opinion based on my own experience. 1. Wear the VFF all the time, including WODS if you can. Box jumps, snatches and lunges all help you to get used to them 2. If its early days running with them, then really focus on form. As soon as it breaks down, then stop and reset, even if you lose intensity. It's hard enough learning to pose without reinforcing it with bad form. 3. Add some light runs into the warm up. Do a 400m run one day, then 4 slow 100m runs etc. Mix it up and keep good form. 4. After 3/4 months you will find yourself going longer and faster in the VFF. If you rush too quickly, you can end up with really bad calf soreness and it just knocks back progress. 5. If your self taught, then get a coach, or video yourself and get it critiqued by a pose coach. 6. Avoid Helen type efforts in the early days, until your pose form is nailed down. How does it go again? Mechanics- Consistency..... Hope this helps Jerry |
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Last edited by Jerry Mobbs : 02-13-2009 at 03:24 AM. |
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#39 |
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Re: CFSB - Ask your questions here!
Kempie,
Do you always do heavy metcons without exception or do you sometimes do short light ones like Coach Rut uses on his ME days, and do you ever do long ones (e.g. murph, filthy fifties, etc.) in this program? Do you ever do the painstorms anymore? Thanks. |
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#40 |
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Re: CFSB - Ask your questions here!
Kempie,
Thanks for starting this thread, it has been helpful. Today is front squat day. Would you recommend follwing the posted WOD of Fran, or find something that is not a similar exercise? Thanks, Rob |
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