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Old 02-17-2015, 07:31 AM   #3
Adam Zelenay
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Join Date: Feb 2014
Location: Bratislava  Slovakia
Posts: 32
Re: Would this be a good idea for WOD

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Technique work--I wouldn't be doing kipping toes to bar. There is no point to them unless you are competing, and even then they aren't important enough to warrant weekly technique sessions on them. If you need some core work think about L-sits, holds, abroller work or just even regular toe to bars.
Thank you for the tips ! I didnt even know these exercises, and I will definitely add them. I do the kipping toes to bar because of the shoulder/back work required and because my trainer suggested it as a good assistance exercise for the rope climb. But will definitely look into what you said.

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If you are doing a 5x5 strength upper body lift daily, unless you rotate wisely it probably isn't a good choice. If you are doing bench M, Press W then bench Friday, it may work if you are still a beginner to intermediate. Don't forget to balance pressing work with upper body pulling work.
I essentialy apply the primitive principle of linear progression in strength. yes Im a beginner. But again, ill take your hint and look into some pulling exercises. Thanks.


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Metcon--I don't think Jim Wendler has ever said anything about "metconning" BBB work. By doing it in a metcon you'll wind up reducing your capacity to handle heavier and heavier weights. So if your goal is to build your strength lifts and gain some mass with BBB, do BBB. Now you can alternate BBB with a press and pulling movement--say close grip bench with ring rows. But it still shouldn't be at a metcon pace. More like work hard on the set, take a rest so you can work hard on the next set but don't take all day (1-2 minutes OR if you are alternating exercises 30s-1m between exercsies).
You are spot on, I just described it wrong. What I do is not a metcon, it's more of 'more fast paced BBB workout'.

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I think of Tabata as conditioning work. Doing it once in a while for abs and low back is fine. But I'm not sure in the value of doing it all the time.
Thanks - i try to include one of the tabata exercises to be abs, as my core is kind of weak at the moment.

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Finally, what are you doing to figure out how you were squatting wrong to harm your knees? You are probably right in needing some rest, but in the long run you need to start working technique work so you can squat again. It will be hard to crossfit if you can't squat since this feeds into most of the oly movements.
I essentialy did starting strength, therefor a lot of squatting. I went to the doc and he prescribed me some meds and a combination of magnetic/electric therapy for my knees. I didnt really get his latin, but as far as i know its a case of patellar tendonitis, but apparently the bone already started reacting to the infection and started getting thicker.

Yes squats are important. Ill take some weeks off completely, and then Ill only be doing bodyweight squats. According to my doc, weighted squats are the most irrational thing to do for the knees. Sure there are benefits to reap, but even with excellent technique, the pressure applied on the knees is unnatural.
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