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 :
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 :
Day 5 :
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 ?