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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness? |
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#21 | |
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Re: CFSB - Ask your questions here!
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#22 |
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Re: CFSB - Ask your questions here!
Kempie, thanks for taking the time to answer questions. And thanks to Jeff and everyone else who developed this program. It fills a need.
A few questions: 1. How do you think the following pattern would work as a basic approach to adapting CFSB to the main site CF WOD cycle? Day 1 - Metcon Day 2 - Squat and half metcon Day 3 - Deadlift and half metcon Day 4 - rest Day 1 - Metcon Day 2 - Front Squat and half metcon Day 3 - Deadlift and half metcon Day 4 - rest 2. When the WOD is a metcon with a lifting component similar to the ME/HR movement, could we do the full WOD in lieu of the high rep set and short metcon? For instance, if the WOD is Mr Joshua (5 rounds with deadlift 15x250), could we do that in place of the high rep deadlifts and the short metcon on the deadlift day? 3. Is there a reason to avoid air squats immediately after the squat and front squat days, to improve recovery? Or will 300 air squats not affect recovery from a ME squat day? 4. Any other tips on selecting metcon components on days after ME days? |
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#23 |
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Re: CFSB - Ask your questions here!
Yes, ME and high rep. I do not disparage the bench, nor do I worship at it's alter.
I think I may switch the bench and deadlift days. That moves the deadlift away from the back squat and the bench away from the press. CFSB Creators, Is there a reason the back squat and deadlift are so close to each other? On first glance, this didn't seem like such a good idea, but I've not seen the gains you have, so I was wondering what your thinking on this was. Also, someone asked earlier about Power Cleans. I remember Rip suggesting using Power Cleans to warm up your deadlift. You would work up to a pr or close to a pr on PCs and then raise the weight and begin to deadlift. I have not tried, so I can speak to it, but it seems like a good idea, I'm just not sure how it would affect recovery on this program. Also, Instead of just press, you could try Clean and Press. It is the measure of a man. Ed, I would think that 2 deadlift days a week would be too much for an intermediate. I know they beat the hell out of me. Maybe back squat and RDL's, or O-lifting and RDL's or good mornings? |
Last edited by Jamie J. Skibicki : 02-12-2009 at 02:57 PM. Reason: Just saw ed's question |
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#24 | |
Affiliate
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Re: CFSB - Ask your questions here!
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I would agree with your Mr Joshua example except that I'd still be tempted to cut it down to 3 rounds. That's just me though and if you don't mind a workout or two possibly suffering a little then the full thing wouldn't be a disaster. The air squats is a similar thing. If you want to, try it. If it leaves too big a mark don't do it so much. If you get away with it then no problem. Generally if I'm beat up after the heavy then I'll pick something light and snappy - mini Angie, mini Cindy, 5 rounds Nate, 5 rounds easy Mary. After deads I like something with some oly work in it. Grace, Beth and their heavy variants, Isabelle, Nasty Girls or something moderately heavy and something gymnastic with 3-5 rounds of between 5 and 10 reps each After squats Fran, Nancy, Josh (?OHS and Pull ups) and Karen have all worked well. Picking a similar movement pattern with lighter weight seems to make the metcon feel really light. Other than that rowing or running sprints and heavy stuff is always special. Cheers, kempie |
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#25 |
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Re: CFSB - Ask your questions here!
Great thread, great answers chaps.
I've been doing this with one eye on Kempie's log since late November, basing it around the mainpage WOD but not as systemised. I am now considering a 6 week cycle as prescribed. Question: For someone like myself who can only get to an affiliate 1/2 times per week and trains in a globo/home the rest, how would this work? I mean, if I follow the heavy CFSB program but when I rock up to my affiliate how can I match where I am in my planned week with what they have (sadistically) planned for that evening? I suppose a second, open question is therefore would any affiliates other than brand X and maybe crossfit fredericton run or consider running this adaptative WOD philosophy? Thanks for any opinion or advice |
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M/37/91KG/6ft/ - The only competition I'm interested in winning is the one with myself. |
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#26 | |
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Re: CFSB - Ask your questions here!
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Mon: ME BS, High rep Bench, metcon Tues: ME + high rep DL Weds: rest Thurs: ME Bench, metcon Fri: ME FS, high rep BS, metcon Sat: ME + high rep Press, metcon Sun: rest that way all the high rep stuff that utilizes similar body parts are separated by at least one rest day? I guess this is pretty similar to what David is doing, just a little more spread out with the Bench.... maybe his is better though? Well at least it is tested. How is that working out David?? -Robert |
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"I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine" |
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#27 | |
Affiliate
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Re: CFSB - Ask your questions here!
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Will other affiliates run CFSB programming - almost undoubtedly. Just a question of how it is managed. I know that we will be playing with it Cheers, kempie |
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#28 |
Member
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Re: CFSB - Ask your questions here!
Thanks Kempie, great advice, lots to think on.
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#29 |
Member
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Re: CFSB - Ask your questions here!
Jeff Powers;
To piggy-back on Kempie's answer about upper body stuff I'm actually a pretty good example. Remember that my primary goal was to increase my strength so that I could lower my "Fran". The chink in my armor was strength and muscle endurance for that WOD. I have an injury-limited upper end on SP so we did lots of pressing as part of the short, heavy brutal met-cons. It's another variation of what Jeff Martin calls "compressing the upper range", decreasing the #'s between 1-, 3-, and 5-rep maxes. An example might have been 5 Squat Clean Thrusters/Run 200M, 5 rounds for time, or 21-15-9 Heavy Push Press/PU. You can get an awful lot of mileage and work an awful lot of other exercises like Oly-lifts and bench (and heavy, too!) into the short met-cons. Hope that helps. --bingo Note to self...learn how to do partial post quotes... |
Last edited by Darrell E. White : 02-12-2009 at 05:58 PM. Reason: note to self |
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#30 | |
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Re: CFSB - Ask your questions here!
Quote:
In a similar note, I was thinking about inserting weighted pullups + high-rep pullups on that day. In my case, 4 days a week just works better so I was considering making the 1st day BS + weighted pullups + high-rep pullups + 1/2 metcon, and then leaving out the metcon-only day. S: BS+WPU+HRPU+metcon M: rest T: DL+HRDL+metcon W: rest T: FS+HRBS+metcon F: P+HRP+metcon S: rest Just tiny tweaks, really... one for scheduling purposes (I'll take the metcon hit) and one because I like pullups, and would love to build pullup strength to the point where I can start working a 1-arm pullup (best so far is BW+78 lbs). |
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