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Bert Brams 11-05-2005 12:31 PM

Since I've discovered Crossfit, I've loved it's principles and integrity to the utmost.
However(and this is an offspring of the thread below), it did not cut it for me specifically.
I've been powerlifting for years, and although I enormously loved crossfit on it's own for fat loss, it also decreased my muscle mass and "general strength".
Keep in mind that I'm not a bodybuilder, however, I do like to look good and extra muscle mass comes in handy in strongman event training or the typical power lifts.

So here's what I did(more or less), when I discovered Crossfit :

Day 1 :
Power Snatch 6 x 2 @ 80 %
Power Clean & Jerk 6 x 2 @ 80 %
Weighted Dip 5 x 8
Weighted Chin 5 x 8
Back Squat 3 x 8
Bradford Press 3 x 8

Day 2 :

Crossfit WOD

Day 3 :

Power Snatch 2 x 3 @ 80 %
Deadlift 7 x 5
Incline Press 7 x 5
Front Squat 7 x 5
One-Arm Chin 7 x 5

Day 4 :

Crossfit WOD

Day 5 :

Rest day

Day 6 :

Power Snatch 4 x 2 @ 90 %
Power Clean 4 x 2 @ 90 %
Incline DB Press 4 x 12
Bentover Row 4 x 12
Front Squat 4 x 12

Day 7 :

Strongman/Martial Arts/Rest Day

This was an enormous amount of work, but gradually increasing the volume, I got used to it.

These last 3 weeks, I've been doing a slightly modified Westside For Skinny Bastards program by Joe Defranco, together with 2/3 CF WOD's, and one strongman/gymnastics specific day.

Every 3 weeks or so, I take a few days extra off, to recover. This helps a great deal. I also cut down on volume during this week, or follow the typical CF template, albeit not going as intense as otherwise.

Considering many here practise strength sports as well, how do you divide your training during the week, to match Crossfit ?

Robert Wolf 11-05-2005 01:42 PM

When I look at your training I see functional movements, intensity and variety. It looks great to me.

Frank C Ollis 11-05-2005 05:30 PM

I concur with Robb, looks like a heck of a routine. I used to do a similar amount of work, but the recovery factor started to suffer.

Brian Hand 11-06-2005 05:39 AM

Bert, on days 2 & 4, did you do the actual WOD for that day, or pick a WOD? If you picked one, how did you decide what to do?

Bert Brams 11-06-2005 08:01 AM

Rob - Thanks for the input. I try to organise my workouts along those lines.

Frank - How did you arrange your workouts during that time ?

Brian - I usually pick a WOD.

Usually it is a general conditioning WOD. No 7x1 or other maximum strength work(although I did like olympic lifts sometimes on these days ...)
or ones that were more tiring on the muscles than on the cardiovascular system. So usually no Murph, although it could happen, if I felt crazy.
I didn't do these(a lot), because I did enough muscle-specific work during my non-WOD days.
Fight Gone Bad was a different animal, I like to do that one(using a 60's-type rower instead of the Concept II one)at least once a month.
Chins being the exception on that rule, and I would occasionally do them every day, in some part of my workout.

But in general, I picked one that :

a) targeted the whole body
b) was done within around 30 minutes
c) made me breathe heavily
d) was more or less skill-orientated. Again, this goes together with the "no-muscle-specific" rule like in Murph.

I like to do at least one running-type WOD a week, whether it be sprinting or longer distance.

I just did this unofficial WOD :

20 10lb dumbbell Burpees(with a pushup at the start and a press at the end)
Sprint 50 meters with the db's
20 DB Thrusts
Sprint 50 meters back to start

Four rounds, for time.

These don't require the greatest skill, but more than the typical dip, if you know what I mean.

(Message edited by Gatts on November 06, 2005)

Frank C Ollis 11-06-2005 08:15 AM

Much less scientifically than you. If I wasn't falling down tired, and could find a partner, I did MA training. If I was solo, I lifted and did cardio.

Michael J. Joyce 11-06-2005 09:09 AM

Bert, it looks like you are "Crossfitting" by doing random, functional, high intensity movements. You have used your experience to tailor a specific program to your own needs/goals. I say well done.

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