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

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Old 02-15-2009, 03:42 PM   #61
David Schneider
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Re: CFSB - Ask your questions here!

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Originally Posted by Deirdre P Martin View Post
need to keep acronyms to a minimum for those new to the sight. ME and Metcon?
ME = Max Effort (heavy ****)

Metcon = Metabolic Conditioning (the workouts for time)
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Old 02-15-2009, 03:50 PM   #62
Michael Cooley
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Re: CFSB - Ask your questions here!

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Originally Posted by Deirdre P Martin View Post
need to keep acronyms to a minimum for those new to the sight. ME and Metcon?
Those new to the site will learn all these acronyms and more in the FAQ on the MP (main page).

ME = max effort (e.g., 7 singles in the deadlift as heavy as possible).
MetCon = metabolic conditioning (e.g., almost any named workout).

Best,

mpc
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Old 02-15-2009, 06:34 PM   #63
Amber Mathwig
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Re: CFSB - Ask your questions here!

I'm in! CFSB Log WFS

Day 1 was fun. Am I understanding that Day 2 is 3x3 heavy-ish deadlifts AND then do 15-20 of a lighter weight?

Thanks guys, this is going to be fun.
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Old 02-15-2009, 07:22 PM   #64
Jerry Mobbs
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Re: CFSB - Ask your questions here!

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Originally Posted by Jared Ashley View Post
That's very interesting, thanks for the insight. Given those numbers, it's almost like the DL set in SS, where you do several warm-up sets, but only 1 true working set. Are your BS/FS/P ramp-ups looking similar?

With a difference that large, it seems like it's really just 3x5 or 3x3... 5x3 would look the same as 3x3 + warmups sets.
Jared,

I look at it this way.

You are trying to get the PR for that lift that workout and also recover enough to keep the process moving.

Now having got my PR with
100kg*3
130kg*3
156kg*3 PR

my next one might be

110kg, 130, 157 PR attempt

You have to run with what will work for you.

I personally use a similar scheme for BS, FS etc.

Now I would like to be able to use say 145kg, 150kg, 156kg, that would be an increase in work capacity right? But I know that I can't recover if I did that and my high rep sets would probably be pretty ugly.

My view is that the PRs are driving up your max strength, but the high rep lifts are really increasing the work capacity. You need to balance them both out.

Hope this helps

Jerry
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Old 02-15-2009, 08:04 PM   #65
David Schneider
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Re: CFSB - Ask your questions here!

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Originally Posted by Amber Mathwig View Post
I'm in! CFSB Log WFS

Day 1 was fun. Am I understanding that Day 2 is 3x3 heavy-ish deadlifts AND then do 15-20 of a lighter weight?

Thanks guys, this is going to be fun.
Yes. 3x3, 3x5, 5x3, whatever you want. Proceeded by a high rep set(s).
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Old 02-15-2009, 08:11 PM   #66
Spencer Durland
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Re: CFSB - Ask your questions here!

I started CFSB about a week ago and doing the 3x3 DLs brought up a question for me. In between reps, what is an acceptable "reset time"? With lighter weights and a higher rep protocol, the plate pretty much just taps the ground before it's up again, but I found when I was doing the 3x3 DLs, I would rest the weight on the ground for 1/2 a second to a second as I quickly repositioned for the next lift. Is this what the programmers had in mind when they prescribed the 3x5 and 5x3 set/rep schemes, or should the weight just tap the ground like it does for the high-rep protocols, even at the heavier loads?
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Old 02-15-2009, 08:16 PM   #67
Scott Allen Hanson
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Re: CFSB - Ask your questions here!

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Originally Posted by Spencer Durland View Post
I started CFSB about a week ago and doing the 3x3 DLs brought up a question for me. In between reps, what is an acceptable "reset time"? With lighter weights and a higher rep protocol, the plate pretty much just taps the ground before it's up again, but I found when I was doing the 3x3 DLs, I would rest the weight on the ground for 1/2 a second to a second as I quickly repositioned for the next lift. Is this what the programmers had in mind when they prescribed the 3x5 and 5x3 set/rep schemes, or should the weight just tap the ground like it does for the high-rep protocols, even at the heavier loads?
Dead-lifts are done with a dead weight on the floor, every rep. No tap and go, no bounce. One way to ensure this (courtesy of CFSCC) is to briefly open your hands between reps. You also need to breath and set your back before each pull.
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Old 02-15-2009, 08:17 PM   #68
Toan Tran
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Re: CFSB - Ask your questions here!

CK, thanks for the clarification.

couple more questions for any who can answer:

i'm referring to program chart on page 9 of the article. week 1, shoulder press day.

"Choose one of the protocols
10-7-4
10=>15 reps"

what exactly does this nomenclature mean: "x=>x reps"

does this mean do a 10-7-4 OR one set of 10-15 reps?


and i also have the same question as Amber in regards to Day 2.
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Old 02-15-2009, 08:37 PM   #69
Scott Allen Hanson
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Re: CFSB - Ask your questions here!

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Originally Posted by Toan Tran View Post
CK, thanks for the clarification.

couple more questions for any who can answer:

i'm referring to program chart on page 9 of the article. week 1, shoulder press day.

"Choose one of the protocols
10-7-4
10=>15 reps"

what exactly does this nomenclature mean: "x=>x reps"

does this mean do a 10-7-4 OR one set of 10-15 reps?


and i also have the same question as Amber in regards to Day 2.
With a lighter weight, do a set of 10, then a set of 7, then a set or 4, OR, alternatively, do one set of 10-15 reps.

As to Amber's question, do 3 sets of 3 reps, increasing the weight on each successive set, trying to achieve a 3 rep max. Then, do a 15-20 rep set at a significantly lighter weight.

Note that they discourage just jumping in without an intro cycle (see page 7 of the article).
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Old 02-16-2009, 02:21 AM   #70
Chris Kemp
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Re: CFSB - Ask your questions here!

Deairdre, I could understand you asking to explain some terms that are unfamiliar to you. I think it's more than a little cheeky that you expect us to avoid terms which are part of a vocabulary familiar to all but the newest participants. If you are unsure of something as a newbie just click on the FAQ linked in yellow at the top of the forum.

Cheers, kempie
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