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Scott A. Fout 10-01-2007 07:46 AM

CF with Strength training
Hello Everyone,

Im still fairly new to CF and have a question ref. adding strength training to my CF workouts. I workout early in the am and usually will not have the chance to workout later in the day. Sooo, Do I not strength train or do I just stick to basic lift and do as much as I can time permitting? Im really stuck on this and would like some seasoned advise!


Leonid Soubbotine 10-01-2007 08:29 AM

Re: CF with Strength training
Either do Black box version by Coach Rut.

Or you can do something like this (change excercises as needed):

Pick a rep scheme for each week and upping the intensity by week 3, deload week 4.

Something along the line:
Week 1: 8x3 (24total)
Week 2: 10x2 (20 reps total)
Week 3: 5,3,3,3,2,2,2,1,1,1 (23 total) - work up to a max.

Monday: Power clean
Tuesday: Weighted Chinup (kipping allowed)
Wednesday: Front or Overhead squat
Thursday: Push press
Friday: Deadlift (cut volume in half for deads - so 8x3 becomes 4x3, 10x2 = 5x2, max out - same reps)

Perform at least 3 WOD's a week.

That's a less technical template.

You can sub Power clean with squat clean, push press with push jerk, snatch instead of a deadlift, etc.

Some food for thought.

James Reynolds 10-01-2007 08:38 AM

Re: CF with Strength training
I'm not sure if I completely understand your question, but I'll give it a try :)

It's been my experience that, since being pointed to CF and doing the CF WOD w/o any skip days per the published schedule since mid-Aug, my strength has increased pretty much everywhere. A few examples:
Dead Lift - up 25lbs
Bench press - up 20lbs and 5 more reps of 225 than I could do before (no WOD has had bench press in this time, btw)
Squat - up 30lbs
Shoulder Press - up 15lbs

I guess the bottom line is that you will get from it what you put in to it, you know? If you're willing to go for it and really put in the effort, you will be rewarded in ways you don't expect.

Scott A. Fout 10-01-2007 08:56 AM

Re: CF with Strength training
Leonid and James,
Thanks for the advise!

To James:
To clarify the question Im trying to incorporate both CF and strength training in a single workout and Im not sure if Im doing it right since I can't split train. Im new to the olympic lifts and I want to get my strength up do to the job I have. I am a police officer here in Canton, Ohio and at 39yoa I have to keep up with younger and younger offenders.

Steven Low 10-01-2007 10:54 AM

Re: CF with Strength training
Do a search for ME black box template stuff on the forum.

It's possible to do strength and conditioning in the same day although you're going to have to get your conditioning level very high to do so.

Scott A. Fout 10-01-2007 12:20 PM

Re: CF with Strength training
Do you have any suggestions to start or should I just continue with CF WOD?

Steven Low 10-01-2007 04:00 PM

Re: CF with Strength training
My suggestion would be to read this (w/f safe):

And then make up your own we can critique or that you can do and experiment with.

The trick is to get to know your body such that you can make your own routines and figure out stuff yourself. No one has the same genetics or diet or motivations so that's why it's important to know yourself.

Scott A. Fout 10-01-2007 09:38 PM

Re: CF with Strength training
Thanks for the great link. The information looks really good and I'll read it tonight on my side job. I'll get started and give an update to be critiqued.

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