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

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Old 05-22-2014, 02:46 AM   #1
Adam Zelenay
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Starting Strenght + Crossfit

Hey all,
I have been doing crossfit for 5 months but almost no strenght exercises. I decided to add more strength trainings for a) aesthetic reasons and b) so it also improves my crossfit performance.

I have done my research. I understand MEBB, tho Im more inclined on the SS principles. So please dont crucify me when I ask this, but I cannot find an answer to my question:

Is it possible to do a SS,WOD,SS rest routine and still get some results given that the diet is good (caloric surpluss) ? I understand metcons WILL interfere with the Strenght aspect. I do not wish to do pure lifting however, I wish to at least maintain my crossfit perfomance.

Also, Im trying hard to find some MEBB templates. Do I understand correctly that in the MEBB program, you only do 1 lifting exercise on the lifting day ? If you do 5x5 thats like 20-30 minutes max...isnt that too few ? Would it be counter productive if i did more exercises on the lifting day ?

Last edited by Adam Zelenay : 05-22-2014 at 03:45 AM.
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Old 05-22-2014, 08:24 AM   #2
Chris Mason
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Re: Starting Strenght + Crossfit

Try my Conjugate CrossFit program I wrote and was published in the CrossFit Journal. It is perfect for your purposes.
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Old 05-22-2014, 08:33 AM   #3
Steven Thunander
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Re: Starting Strenght + Crossfit

CrossFit Football will also work to make you stronger. Follow the amateur strength program.

You can also do 531 and crossfit metcons. It should be noted that 531 is considered an intermediate program as advances are much slower, but it allows for more metcons as it is not as demanding as linear progression.
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Old 05-22-2014, 02:08 PM   #4
Mark E. Wallace
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Re: Starting Strenght + Crossfit

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Originally Posted by Chris Mason View Post
Try my Conjugate CrossFit program I wrote and was published in the CrossFit Journal. It is perfect for your purposes.
wfs http://journal.crossfit.com/2010/11/...e-crossfit.tpl

Only available to subscribers.

- Mark
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Old 05-22-2014, 02:42 PM   #5
Chris Mason
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Re: Starting Strenght + Crossfit

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Originally Posted by Mark E. Wallace View Post
wfs http://journal.crossfit.com/2010/11/...e-crossfit.tpl

Only available to subscribers.

- Mark
Thanks Mark .
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Old 05-22-2014, 02:43 PM   #6
Chris Mason
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Re: Starting Strenght + Crossfit

Oh, and everyone should subscribe. It's super inexpensive and has a lot of good content.
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Old 05-22-2014, 02:49 PM   #7
Bryan Selent
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Re: Starting Strenght + Crossfit

5/3/1 is a great program. I have been on it for about 8 months and have enjoyed it.
I did, however, want to add some more Olympic lifting into it and luckily, The Outlaw Way just expanded into their "Outlaw Power" program. It is 5/3/1 with the addition of Olympic lifting and metcons.

WORK SAFE
http://theoutlawway.com/category/outlawpower/
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Old 05-22-2014, 02:52 PM   #8
Adam Zelenay
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Re: Starting Strenght + Crossfit

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Originally Posted by Mark E. Wallace View Post
wfs http://journal.crossfit.com/2010/11/...e-crossfit.tpl

Only available to subscribers.

- Mark
Yeah I already subscribed to get it and read through it. Very nice program , altough SS appealed slightly more to me, maybejust for the simplicity of it as Im a completely beginning lifter. Myh main concern is also mainly to a.) diet and b.) what results can I expect, when I combine it with crossfit.

I tried eating roughly 2500-2600 cals today, my maintenance is around 2100 and i feel like a walking fatty already
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Old 05-22-2014, 02:54 PM   #9
Chris Mason
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Re: Starting Strenght + Crossfit

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Originally Posted by Adam Zelenay View Post
Yeah I already subscribed to get it and read through it. Very nice program , altough SS appealed slightly more to me, maybejust for the simplicity of it as Im a completely beginning lifter. Myh main concern is also mainly to a.) diet and b.) what results can I expect, when I combine it with crossfit.

I tried eating roughly 2500-2600 cals today, my maintenance is around 2100 and i feel like a walking fatty already
Thank you. Just an FYI I promise you simple is not always best, the program really is pretty easy to follow, and it is specifically designed to allow you to maintain your CF conditioning while building strength.
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Old 05-22-2014, 02:58 PM   #10
Adam Zelenay
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Re: Starting Strenght + Crossfit

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Originally Posted by Chris Mason View Post
Thank you. Just an FYI I promise you simple is not always best, the program really is pretty easy to follow, and it is specifically designed to allow you to maintain your CF conditioning while building strength.
Chris just so you understand, Im definitely going to give your program a run. Since today was my first time lifting , I decided to have my day as simple as possible and I did SS, but I already read some very positive reviews of your program and Im gonna give it a go for 2-3 weeks and then decide which one fits me better. A very newbish estion, but the roughly 500 caloric surpluss also a requirement for your program ? And does it have to be met every day ? I understand this is needed for gains, and I know I will gain fat, but 500 cals EVERY day seems a bit too much, no ? Diet is my main concern.
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