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-   -   CFSB - Ask your questions here! (http://board.crossfit.com/showthread.php?t=42787)

David Schneider 02-15-2009 03:42 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Deirdre P Martin (Post 519092)
need to keep acronyms to a minimum for those new to the sight. ME and Metcon?

ME = Max Effort (heavy ****)

Metcon = Metabolic Conditioning (the workouts for time)

Michael Cooley 02-15-2009 03:50 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Deirdre P Martin (Post 519092)
need to keep acronyms to a minimum for those new to the sight. ME and Metcon?

Those new to the site will learn all these acronyms and more in the FAQ on the MP (main page).

ME = max effort (e.g., 7 singles in the deadlift as heavy as possible).
MetCon = metabolic conditioning (e.g., almost any named workout).

Best,

mpc

Amber Mathwig 02-15-2009 06:34 PM

Re: CFSB - Ask your questions here!
 
I'm in! CFSB Log WFS

Day 1 was fun. Am I understanding that Day 2 is 3x3 heavy-ish deadlifts AND then do 15-20 of a lighter weight?

Thanks guys, this is going to be fun.

Jerry Mobbs 02-15-2009 07:22 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Jared Ashley (Post 518914)
That's very interesting, thanks for the insight. Given those numbers, it's almost like the DL set in SS, where you do several warm-up sets, but only 1 true working set. Are your BS/FS/P ramp-ups looking similar?

With a difference that large, it seems like it's really just 3x5 or 3x3... 5x3 would look the same as 3x3 + warmups sets.

Jared,

I look at it this way.

You are trying to get the PR for that lift that workout and also recover enough to keep the process moving.

Now having got my PR with
100kg*3
130kg*3
156kg*3 PR

my next one might be

110kg, 130, 157 PR attempt

You have to run with what will work for you.

I personally use a similar scheme for BS, FS etc.

Now I would like to be able to use say 145kg, 150kg, 156kg, that would be an increase in work capacity right? But I know that I can't recover if I did that and my high rep sets would probably be pretty ugly.

My view is that the PRs are driving up your max strength, but the high rep lifts are really increasing the work capacity. You need to balance them both out.

Hope this helps

Jerry

David Schneider 02-15-2009 08:04 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Amber Mathwig (Post 519185)
I'm in! CFSB Log WFS

Day 1 was fun. Am I understanding that Day 2 is 3x3 heavy-ish deadlifts AND then do 15-20 of a lighter weight?

Thanks guys, this is going to be fun.

Yes. 3x3, 3x5, 5x3, whatever you want. Proceeded by a high rep set(s).

Spencer Durland 02-15-2009 08:11 PM

Re: CFSB - Ask your questions here!
 
I started CFSB about a week ago and doing the 3x3 DLs brought up a question for me. In between reps, what is an acceptable "reset time"? With lighter weights and a higher rep protocol, the plate pretty much just taps the ground before it's up again, but I found when I was doing the 3x3 DLs, I would rest the weight on the ground for 1/2 a second to a second as I quickly repositioned for the next lift. Is this what the programmers had in mind when they prescribed the 3x5 and 5x3 set/rep schemes, or should the weight just tap the ground like it does for the high-rep protocols, even at the heavier loads?

Scott Allen Hanson 02-15-2009 08:16 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Spencer Durland (Post 519248)
I started CFSB about a week ago and doing the 3x3 DLs brought up a question for me. In between reps, what is an acceptable "reset time"? With lighter weights and a higher rep protocol, the plate pretty much just taps the ground before it's up again, but I found when I was doing the 3x3 DLs, I would rest the weight on the ground for 1/2 a second to a second as I quickly repositioned for the next lift. Is this what the programmers had in mind when they prescribed the 3x5 and 5x3 set/rep schemes, or should the weight just tap the ground like it does for the high-rep protocols, even at the heavier loads?

Dead-lifts are done with a dead weight on the floor, every rep. No tap and go, no bounce. One way to ensure this (courtesy of CFSCC) is to briefly open your hands between reps. You also need to breath and set your back before each pull.

Toan Tran 02-15-2009 08:17 PM

Re: CFSB - Ask your questions here!
 
CK, thanks for the clarification.

couple more questions for any who can answer:

i'm referring to program chart on page 9 of the article. week 1, shoulder press day.

"Choose one of the protocols
10-7-4
10=>15 reps"

what exactly does this nomenclature mean: "x=>x reps"

does this mean do a 10-7-4 OR one set of 10-15 reps?


and i also have the same question as Amber in regards to Day 2.

Scott Allen Hanson 02-15-2009 08:37 PM

Re: CFSB - Ask your questions here!
 
Quote:

Originally Posted by Toan Tran (Post 519253)
CK, thanks for the clarification.

couple more questions for any who can answer:

i'm referring to program chart on page 9 of the article. week 1, shoulder press day.

"Choose one of the protocols
10-7-4
10=>15 reps"

what exactly does this nomenclature mean: "x=>x reps"

does this mean do a 10-7-4 OR one set of 10-15 reps?


and i also have the same question as Amber in regards to Day 2.

With a lighter weight, do a set of 10, then a set of 7, then a set or 4, OR, alternatively, do one set of 10-15 reps.

As to Amber's question, do 3 sets of 3 reps, increasing the weight on each successive set, trying to achieve a 3 rep max. Then, do a 15-20 rep set at a significantly lighter weight.

Note that they discourage just jumping in without an intro cycle (see page 7 of the article).

Chris Kemp 02-16-2009 02:21 AM

Re: CFSB - Ask your questions here!
 
Deairdre, I could understand you asking to explain some terms that are unfamiliar to you. I think it's more than a little cheeky that you expect us to avoid terms which are part of a vocabulary familiar to all but the newest participants. If you are unsure of something as a newbie just click on the FAQ linked in yellow at the top of the forum.

Cheers, kempie


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