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-   -   SS + CF Six Week Blackbox (http://board.crossfit.com/showthread.php?t=26495)

David Stout 01-22-2008 11:34 AM

SS + CF Six Week Blackbox
 
For the next six weeks I'll be following a strict Starting Strength Blackbox that incorporates CF training along side it.

This October after incorporating the ZONE diet into my lifestyle I quickly dropped un-needed weight and have finally settled at a 22# weight loss. This is after having followed nothing but CrossFit training for over 1 year now.

While I noticed tremendous gains in my "metcon" levels I did see about a 20 point drop off in my CF Total score. After much consideration and consultation with those knowledgeable about SS programming I'll be following the template below:

SS-CF-SS-REST-CF-SS-REST

REPEATED FOR A TOTAL OF SIX WEEKS

I'll alternate between the following two SS workouts for the entire course of the blackbox upping each lift by 5# each workout. I do plan to be conservative with the loads given poor strength stats, and the added metcon work:

1:
Back Squat, 5-5-5
Press, 5-5-5
Deadlift, 5

2:
Back Squat, 5-5-5
Bench Press, 5-5-5
Power Clean, 5-5-5

The 2 CF WODs will be a mix of Tabata Intervals, Shorter Duration Task Oriented Metcons (think sub 10-15 minute durations), and lotsa Track Work (300M-600M Intervals).

Here's the beginning stats:

32 YO
Male
5'10
178#

Nutrition Guidelines: 16 Blocks @ 2X Fat

CF Totals: 625 (August 2007) & 605 (November 2007)
Fran: 12 m 48 s (070624), 9 m 23 s (071015), 11 m 22 s (071218)
Cindy: 16.5 rounds (071123)

I plan to retest the Total, Fran, and Cindy soon after the completion of the six weeks to test results and effect of the blackbox on these benchmark scores. I also plan to resume regular CF training and will note any side-effects that I notice on my return to regular training as well.

Many thanks to Mr. Tim Donahey for his help, guidance and assistance in working through this.

I hope to see some much needed improvement in baseline strength. If this actually works, I'll be putting up loads heavier than my current 1RM for 5 reps in six weeks! Sweet!

David
CF Chattanooga

David Stout 01-22-2008 11:38 AM

Re: SS + CF Six Week Blackbox
 
WEEK 1

Day 1:

Five rounds for max reps of:
Push Up
Pull Up

Rest 2 minutes between rounds

Score: 17/15, 17/15, 17/13, 17/13, 16/13

Day 2:

145# Back Squat, 5-5-5
105# Press, 5-5-5
215# Deadlift, 5

Day 3:

150# Back Squat, 5-5-5
135# Bench Press, 5-5-5
135# Power Clean, 5-5-5

Day 4:

Four rounds of:
Run 400 M
Rest 2 minutes

Rest 5 minutes then:
Tabata L Sits

Run times: 1:51; 1:56; 1:58; 1:57

Day 5:

155# Back Squat, 5-5-5
105# Press, 5-5-5
225# Deadlift, 5

David Stout 01-26-2008 06:51 PM

Re: SS + CF Six Week Blackbox
 
WEEK 2

Day 1:


160# Back Squat, 5-5-5 reps
140# Bench Press, 5-5-5 reps
135# Power Clean, 5-5-5 reps

Day 2:

Tabata Intervals:
1. Pull Up: 6, 6, 6, 6, 6, 6, 6, 6
2. Push Up: 9, 9, 9, 9, 9, 9, 9, 9
3. Abmat Sit Up: 10, 10, 10, 10, 10, 10, 10, 10
4. Row (Calories): 5, 5, 4, 5, 5, 5, 5, 5

Day 3:

165# Back Squat, 5-5-5 reps
110# Press, 5-5-5 reps
230# Deadlift, 5 reps

Day 4:

Missed Workout

Day 5:

170# Back Squat, 5-5-5 reps
145# Bench Press, 5-5-5 reps
145# Power Clean, 5-5-5 reps

Notes:

Missed metcon training yesterday due to shoulder injury on Wednesday. Had it worked on Thursday and today and was back at it 100%. Pays to listen to the body sometimes and know when to rest. Thanks to it I was able to workout AND up all lifts again. Also spending time with a very thorough warm up to help prevent future miss-haps under the bar. Especially in this cold weather.

Taking in additional nutrition some days to help sustain all this work. About 3 blocks extra today. Still all in ZONE ratios.

WOOT another week in the books!

Tim Donahey 01-26-2008 07:48 PM

Re: SS + CF Six Week Blackbox
 
I will be following with great anticipation. ;)

Whats your warm-up look like?

John Sigler 01-26-2008 08:20 PM

Re: SS + CF Six Week Blackbox
 
David, I'll be interested in your results as I considered doing something very similar to this, but ended up going with a pure SS run first. Good luck!

David Stout 01-27-2008 06:02 AM

Re: SS + CF Six Week Blackbox
 
Thanks guys!

Tim - I'm using the warm ups as described in Starting Strength. The only difference is that I've added an additional set with the empty bar (again as suggested in the text) and also some monostructural activity (usually a row or jump rope) followed by some light DROM work before getting under the bar.

I've put that in as I run the affiliate out of a garage and it has been pretty darn cold out there this month. I think I basically tweaked the shoulder while teaching with out being properly warmed up (teaching the snatch).

While I was reading up this week end I found out that for some reason I programmed the lifts backwards and had the Press with the Deadlift and had the Bench with the Clean. :censored:

No idea how that happened, but glad I caught that now. I'll have it fixed for next week.

Thanks again.

David

Tim Donahey 01-27-2008 06:44 AM

Re: SS + CF Six Week Blackbox
 
Quote:

Originally Posted by David Stout (Post 248206)
While I was reading up this week end I found out that for some reason I programmed the lifts backwards and had the Press with the Deadlift and had the Bench with the Clean. :censored:

Somehow I too missed that in your posting...

:icon_spee
:confused:

won't impact your first week any though, but be glad you caught it. Everything else looks good!

Jonathan Shippey 01-27-2008 09:21 PM

Re: SS + CF Six Week Blackbox
 
Great work, David! (Tim, thanks for your expertise on all this!)

I just started CF this month and have been following your and Tim's threads with interest, as I consider my primary desire is to build strength; metcon is secondary to that for me. I'm 43, 6' 1" and weigh 170 lbs. I'm feeling stronger and looking leaner (and also bigger) every day on the strict CF program, but have been wondering if long term, I may "skinny up" too much just doing CF as Rx'd. I look forward to seeing your results...and celebrating your success. Press on!

David Stout 01-28-2008 07:19 AM

Re: SS + CF Six Week Blackbox
 
Will do fellas. Thanks for the encouragement. It's needed.

I ordered fractional plates (set of 1, .75, .5, and .25) today and hopefully they'll be here by weeks end. I think they're going to be needed especially for increasing the shoulder press properly.

Looking forward to another week already. Going to test out the C2 for the metcons this week to see how it feels in conjunction with the workouts. The C2 UK site has some awesome training guides I might borrow from.

David
CF Chattanooga

David Stout 02-02-2008 03:53 PM

Re: SS + CF Six Week Blackbox
 
WEEK 3

Day 1


Warm Up: 500m Row + DROM + CFWU (x1) + 5 WU Sets per Lift

Work Sets:
175# Back Squat, 5-5-5
150# Bench Press, 5-5-5
235# Deadlift, 5

Day 2

Warm Up: JR/DU + CFWU x 2

C2 Conditioning Intervals:
6 x 60s, 60s recovery

Stroke Rate: Max Effort
Damper: High

Day 3

Warm Up: JR + 5 Warm Up Sets per Lift

Work Sets:
180# Back Squat, 5-5-5
110# Press, 5-5-5
150# Power Clean, 5-5-5

Day 4

Warm Up: 5 Warm Up Sets per Lift

185# Back Squat, 5-5-5
155# Bench Press, 5-5-5
240# Deadlift, 5

Day 5

Pre-WOD: GJJ for 1.5 hours (Jiu Jitsu Break is OVER!)

WOD:

Core circuit:
Back Extensions
GHD Sit Ups
Back Extensions
Knees to Elbows
Back Extensions
TGU Sit Ups

C2 Tabata Row (8 rounds):
Calories: 8, 7, 5, 6, 5, 5, 4, 5

Notes:

Week 3 is finished. All workouts completed, no stalling on progression with the lifts except for the press. The fractional plates which arrived this week should fix that issue. Looking forward to some rest and eating before Monday gets here! Also glad that my January break from Jiu Jitsu is over. Was great being home more with the baby, but Iím ready to resume training for sure.


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