CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 06-26-2008, 12:47 AM   #101
Neil Duncan
Member Neil Duncan is offline
 
Profile:
Join Date: Nov 2007
Location: Newcastle  Tyne and Wear
Posts: 188
Re: Hybrid programs

You know when somebody points them out like that I feel so simple because it's so obvious!

Thanks Matt
  Reply With Quote
Old 06-26-2008, 10:43 AM   #102
James Riley
Member James Riley is offline
 
Profile:
Join Date: Sep 2006
Location: Alexandria  VA
Posts: 43
Re: Hybrid programs

I've tried to develop my own version of this workout. Gant has been good enough to offer some incites on some PMs I sent him. I too am more interested in the strength side of the CF equation, but I also want to keep up the short, intense WODs. I choose to focus more on the slower lifts than the O lifts, and my O lifts will be with Dumbells as described in Ross Enamait's books. The workouts also have a gymnastics element as there are a couple of moves I'm tired of not being able to do. I think dedicating training time to working on them will really help.

Monday: Handstand Training
DB Clean and Jerk
Front Squat
Bench Press
WOD

Tuesday: OHS
WOD
Corework

Wednesday: Handstand Training
Back Squat
Incline DB Press
Deadlift
Weighted Pulls

Thursday: Off


Friday: Snatch (w/DB)
Front Squat
Bench
WOD
Core

Saturday: Muscle-Up Training
Intervals (maybe)

Sunday: Off


My rationales on certain areas are as follows:
1) Front Squats instead of BS on M and F to not complete burn out. That may be a mistake though.
2) I COULD push Mondays C+J to Tuesday to ease up on Monday. However I was looking at Tuesdays WOD to be the longest of them, if necessary as it has the lightest day otherwise lifting.
3) Wednesday is pure lifting
4) I'm not sure if I'm biting off more than I can chew, but it looks fun anyway.
  Reply With Quote
Old 06-26-2008, 02:31 PM   #103
Chris Bate
Member Chris Bate is offline
 
Profile:
Join Date: Jul 2007
Location: Bloomfield Hills  MI
Posts: 192
Re: Hybrid programs

Quote:
Originally Posted by James Riley View Post
1) Front Squats instead of BS on M and F to not complete burn out. That may be a mistake though.
But wouldn't they eventually get heavy enough to be pretty taxing?
  Reply With Quote
Old 06-26-2008, 02:40 PM   #104
Gant Grimes
Departed Gant Grimes is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 1,549
Re: Hybrid programs

Quote:
Originally Posted by James Riley View Post
My rationales on certain areas are as follows:
1) Front Squats instead of BS on M and F to not complete burn out. That may be a mistake though.
2) I COULD push Mondays C+J to Tuesday to ease up on Monday. However I was looking at Tuesdays WOD to be the longest of them, if necessary as it has the lightest day otherwise lifting.
3) Wednesday is pure lifting
4) I'm not sure if I'm biting off more than I can chew, but it looks fun anyway.
Yes, Chris, they will.

1) Do back squats M and F and FS on W. Squat to a box for 8-10 sets of 2. You'll get stronger and recover better. Read the articles at Westside Barbell.

2) If you make any changes, move bench to T, and do DB push presses W. It wouldn't kill you to do Press or weighted dips on F unless you have a compelling reason to bench.

3) Damn right!

4) Just be sure to bite and chew plenty of real food and you should be fine.
  Reply With Quote
Old 06-26-2008, 03:15 PM   #105
James Riley
Member James Riley is offline
 
Profile:
Join Date: Sep 2006
Location: Alexandria  VA
Posts: 43
Re: Hybrid programs

For what its worth, I'm halfway done with my first week of Hybrid Crossfit and I like it a lot. I feel like I'm getting what I want out of my workouts, both strength wise and conditioning wise.

Gant:

1. You meant do the BS for 8-10 sets of 2 right? I WAS doing 5x5, I thought that was the premier strength builder. Is Front squat also a 8x2 type of exercise?
2. When you say move bench to Tuesday, do you mean scratch Monday and Friday altogether? Or just move Mondays? I donít have any other pressing movements as I thought the C&J on Monday, Snatch on Friday, and multiple HSPU training was enough on the shoulders.

I just have bench in there because I canít make the compete break from High school routines, lol (even though its been 18 years)!!
  Reply With Quote
Old 06-26-2008, 03:20 PM   #106
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Hybrid programs

Front squats will probably never be as taxing for you as back squats.
  Reply With Quote
Old 06-26-2008, 06:26 PM   #107
Jakub Kruhlik
Member Jakub Kruhlik is offline
 
Profile:
Join Date: May 2007
Location: Chicago  IL
Posts: 507
Re: Hybrid programs

Gant

i really like your program I def want to start it after I do SS. I do have a question however regarding my primary sport, soccer. I do a lot of running during practice (3x a week) and do agility work on my own. I want to follow thistype of program in my off season when I'll be doing lots of conditioning and work agility. What would you recommend would be the best way to incorporate it all? Do conditioning and agility instead of WOD?
  Reply With Quote
Old 06-26-2008, 10:08 PM   #108
Gavin Harrison
Member Gavin Harrison is offline
 
Profile:
Join Date: Dec 2007
Location: Forest Hill  Maryland
Posts: 479
Re: Hybrid programs

Hey, sorry if this is a dumb question, what is a "chipper" workout. You mention not to do any if you plan to do this routine, not that I intend to (lack of equipment/space/time). I'm just curious about it's meaning, and I can't seem to find an answer by searching both here and performance menu's forums. Thanks!
  Reply With Quote
Old 06-27-2008, 03:03 AM   #109
Noel Welsh
Member Noel Welsh is offline
 
Profile:
Join Date: Jan 2008
Location: Birmingham  West Midlands
Posts: 44
Re: Hybrid programs

Quote:
Originally Posted by James Riley View Post
1. You meant do the BS for 8-10 sets of 2 right? I WAS doing 5x5, I thought that was the premier strength builder. Is Front squat also a 8x2 type of exercise?

I just have bench in there because I canít make the compete break from High school routines, lol (even though its been 18 years)!!
I think Gant is referring to the Westside box squats. Using about 50-60% of your 1RM squat down to a box, pause, and explode up. Westside recommends sets of 2 as the bar will slow down with reps beyond this. This is also my experience.

Box squats increase power by addressing the time part of the force x time equation. As the squat is lighter they also place less stress on your body. I have found they carry over well to heavy squats.

Quote:
Originally Posted by Gavin Harrison View Post
Hey, sorry if this is a dumb question, what is a "chipper" workout.
A chipper is an extended workout consisting of many reps. To complete it you "chip away" at the reps. Something like 150 box jumps, 150 pushups, 150 pullups might qualify as a chipper. Basically you're looking at 30 mins of work, or more, and you'll almost certainly be forced to take rests during the exercises.
  Reply With Quote
Old 06-27-2008, 03:45 AM   #110
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Hybrid programs

More specifically, a chipper sends you in one side and out the other -- there's no cycling of rounds.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Warm up programs Matt Rodgers Starting 18 08-06-2007 08:56 PM
Various sqt programs Mike Burgener Exercises 6 12-14-2006 08:37 AM
Stretching programs Brooks Dennis Ross Starting 9 03-07-2006 08:33 AM
Jumping programs Kevin Roddy Fitness 9 02-11-2004 04:24 PM


All times are GMT -7. The time now is 01:44 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.