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Search: Posts Made By: Antun Karlovac
Forum: Fitness 04-12-2010, 11:02 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I don't think you can combine strength training with endurance simultaneously (CFSB or otherwise).

You could take 12 weeks off endurance training while you work through a couple of cycles of CFSB,...
Forum: Fitness 02-21-2010, 12:26 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I believe it's touch and go. I started off by doing ME style in the high-rep sets, and that definitely wore me down. There's a pretty big difference between the amount I could lift touch-and-go and...
Forum: Fitness 06-03-2009, 07:38 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Personally, I've been alternating between *5 and *3 schemes as needed. So I might do 2 weeks of 3*5 scheme, then if I can't move any further ahedad in that lift, I'd switch to the 5*3...
Forum: Fitness 05-27-2009, 02:16 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Agree with Brian. I lost about 14lbs after 1.5 cycles of CFSB. Mainly because I started following the Zone right at the start of my first cycle.

Not sure where it's going to go from here. I'm hoping...
Forum: Fitness 05-22-2009, 10:52 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

The 10-7-5 etc. protocols are an alternative to the 20-rep sets you've been doing. You choose one of the high-rep options.

-Antun
Forum: Fitness 05-22-2009, 09:55 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Why not move the heavy MetCons to days that don't precede (or are) the day that's similar to that day's lift?

You could do a heavy Fran on deadlift day. And a heavy Diane on shoulder press day....
Forum: Fitness 05-21-2009, 01:54 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hi all,

It was front squat day for me today, and I tried lowering the weight on the high-rep back squats, but doing them touch-and-go style, as opposed to ME-style. Just thought I'd report back:


...
Forum: Fitness 05-20-2009, 10:19 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I guess I'll re-ask my question to everyone on this thread, to get a sense of the ratio of weight people are getting for the high-rep sets:


Approximately what percentage of 1RM/3RM/5RM load are...
Forum: Fitness 05-19-2009, 03:23 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Thanks Brian - I guess I've been aiming way too high. That would explain my getting burnt out a couple of times.

-Antun
Forum: Fitness 05-19-2009, 03:22 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Yes, for the high-rep sets, you select whichever one is most appropriate. I was confused by the layout of the programming page with respect to the high-rep sets too.

The options you get build on top...
Forum: Fitness 05-19-2009, 09:52 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I see. Just as a rough guide, what is the difference in weight between your high-rep deadlift sets and your 1RM?

My 1RM is 320. I've been doing the high-rep deadlift sets at 225. Managed 12, then...
Forum: Fitness 05-18-2009, 11:52 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hey all,

Quick deadlift question:

What is an acceptable pause between deadlifts in the high-rep sets?

I re-read Rippetoe's chapter on deadlifts a couple of weeks ago and have been focusing on...
Forum: Fitness 05-07-2009, 05:01 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I've found that doing 3 rounds of the standard CFSB makes the whole workout take too long with CFSB. Not sure if you're pressed for time when you workout, but in my case I train early in the morning,...
Forum: Fitness 04-01-2009, 11:00 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hey all,

I'm in week 6 now, and am looking for recommendations on what to do for the 7th week. I definitely want to take a rest before I do another cycle. The article talks about linear/wave...
Forum: Fitness 03-27-2009, 10:04 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Targets for last week's ORM

Hi all,

I've just completed week 5, and am looking forward to a break tomorrow, before aiming for new One Rep Maxs. Just trying to get an idea of what I should be aiming for. Based on the article,...
Forum: Fitness 03-22-2009, 09:16 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hi Kempie,

Does that mean that I should be avoiding hitting my newly-established 5RM and 3RM on the sets of 5 and 3 respectively, in the last week?

Is the idea to save my strength for the 1RMs, or...
Forum: Fitness 03-09-2009, 10:21 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hi Lee,

Just to second what Kempie said: I promised myself not to try to beat any PRs in my first week. So I started at about 90% of my existing PR and stopped short of them for the whole of the...
Forum: Fitness 02-28-2009, 09:36 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

I see. So the recommendation is to avoid longer runs during CFSB. I suppose 4 * 400 would make a good <10min workout.

-Antun
Forum: Fitness 02-28-2009, 12:23 AM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Should I be aiming to have every scheduled metcon during the CFSB program be a "typical" metcon workout. By "typical" metcon, I mean a combination of exercises that gets my heart rate up alongside a...
Forum: Fitness 02-26-2009, 03:00 PM
Replies: 967
Views: 535,563
Posted By Antun Karlovac
Re: CFSB - Ask your questions here!

Hey Leigh,

I started the full CrossFit routine last August too, and today was the last day of week one of CFSB for me. I had been picking-and-choosing CF WODs before that - mainly based on equipment...
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