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

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Old 06-26-2006, 08:44 AM   #1
Jeffrey Crawford
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if i am doing the crossfit variation where i use the black box every middle day, am i doing front squats, back squats(high bar) back squats(low bar) all in one day or do i just do one on lower body day each time?
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Old 06-26-2006, 10:28 AM   #2
Joseph Hart
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I think that it is just one variation for 3 weeks and then move to another.
Here is one thread:

http://www.crossfit.com/discus/messages/21/14882.html

Hope it helps
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Old 06-26-2006, 01:55 PM   #3
Patrick Schoudt jr
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I'm sorry to ask what has likely been asked a million times but were is the routine for the ME/Black Box/Powerlifting day people are following? Is it one exercise taken to max weight or a group of basic lifting heavy.
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Old 06-26-2006, 02:21 PM   #4
Dave Campbell
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You replace the middle workout (assuming 3 on/1 off) with a ME (max effort) day. I'm going from memory, but you pick 1 lower body exercise (usually variations of the squat) 1 total body (clean, snatch, etc.), and 1 Upper Body exercise (weighted dips/pull-ups) It's a 24 day cycle, so...CF,Lower Body,CF, Rest, CF, Total Body, CF, Rest, CF, Lower Body, CF, Rest, CF, Total Body, CF, Rest, CF, Upper Body, CF, Rest. The first time through the ME days the reps are 5,5,5,3,3,3. The second time through the reps are 3,3,3,1,1,1. After completing the 24 day cycle, you change the ME exercise of choice (ie. front squat instead of back squat). Again, from memory but I thinks it's pretty close.
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Old 06-26-2006, 06:00 PM   #5
Jeffrey Crawford
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and then do i just use whatever w.o.d is posted on my xfit days or am i trying to complete every w.o.d, so i will be way behind all the time?
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Old 06-26-2006, 06:28 PM   #6
Patrick Schoudt jr
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Dave thanks for the explanation. Is this what was layed out in depth in vol. 3 of the perfermance menu. I saw that it had cf experiment on its list of contents. Was there a cf journal also that had it laid out?
Thanks again
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Old 06-26-2006, 06:39 PM   #7
Joseph Hart
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I just use WODs that mix well with the ME days. I also try to whittle down the weaknesses (sp). Right at the moment I am going M-WOD, T-ME, W-gymnastics, TH-ME, F-WOD. The first WOD I get from here and the last WOD is a "girl". That way there is a little rest on Wednesday and I wear myself out on Friday and have the weekend to rest.
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Old 06-26-2006, 07:10 PM   #8
Chris Forbis
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Jeffrey-

You replace the middle WOD of every 3 day cycle. You don't lag behind and play catch up. Sometimes this means you will do two ME days in a row (if the 3rd day of a cycle is ME). Some people will replace ME days that fall on the 1st or 3rd with metcon workouts so they don't do 2 consecutive ME days.
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Old 06-26-2006, 08:45 PM   #9
Jeffrey Crawford
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cool that makes sense...thanks everyone for the help
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Old 06-26-2006, 09:21 PM   #10
Jeffrey Crawford
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one last question...how am i figuring out my load %? i tried to search for it but could not find it..i am thinking of starting tommorow with my first ME day!
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