Thread: Hybrid programs
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Old 06-02-2008, 11:02 PM   #1
Gant Grimes
Departed Gant Grimes is offline
Join Date: Jan 1970
Posts: 1,549
Hybrid programs

Several months ago, I had some conversations with Garrett Smith and a few others regarding the potential benefits of increased strength and gymnastics programming and shorter metcons sessions. I embarked on a 12-week project where I was going to do a mixture of gymnastics, Olympic lifting, and slow lifting with limited metabolic conditioning. All metcons were to be kept under 10 minutes, and most of them had a strength-biased. We suspected that 1) strength is the most important aspect of metcon, and 2) excessive metcon is unnecessary and possibly counterproductive.

Going into the project, I was a 33 year old trainee with a little over a year of CF. I was reasonably strong (total in the low 900s) and decently fit (upper quartile in most exercises in logsitall), but nothing special. I had enough ďtime in gradeĒ to test the program without having to worry about skewed results due to the novice effect. In other words, I was a pretty good lab rat.

It didnít take 12 weeks to see results. Within the first month I hit 7 PRs spread across several domains, strength, metcon, and mixed metcon (death by pullup). After 8 weeks, I had a cheat day because Murph came up. Despite only having run about 2.5 miles to date in 2008, and not having done anything over 10 minutes in two months, I ran my first sub-40 Murph. I ďcheatedĒ again two weeks later, setting a 2 round PR in Cindy although I had done very few pushups or air squats in the past weeks.

Over the course of the project, I ate mostly Paleo (I say mostly because I took substantial liberties with dairy, ice cream in particular). In Zone terms, I was probably consuming ~ 26 P, 12 C, 40-50 F. I didnít measure.

I unofficially ended the project last week with PRs in the CFT and deadlift. Over a 10.5 week training period (45 training sessions to be precise), I hit 21 PRs in strength, metcon, and mixed workouts. Several of those broke long-standing PRs. A couple of them broke PRs set during this project.

I am making no conclusions beyond what worked for me. And what worked for me was a blend of strength, power, and gymnastics training with short, intense, and usually heavy metcons. I didnít have to put up with sore joints like I did doing pure strength work, and I didnít have to deal with a fried CNS like I did doing pure CF. Itís a nice blend that kept me interested and focused every training session. I also recovered well (Saturday was an optional training day; I often skipped it, giving me a 4 day training week). Incidentally, I dropped body fat and increased my LBM over the last several months.

I am attaching my results below for those that are interested in this sort of thing. I will also post three templates for hybrid training programs. For more detailed information, look at my training log (linked below) started on March 17.

I will continue to train like this because it has been extremely effective for me. It might work for some of you, too.


PRs @ ~186 lbs BW:
107.5 kg (236#) power clean
110 kg (242#) split jerk
Fran (4:17)
Grace (3:40)
Death-by-pullup (19 rounds + 7 pullups)
Helen (8:52)
100 kg (220#) hang power clean
Elizabeth (8:25)
305# bench press
120# weighted pullup
77.5 kg (170#) OHS
105 kg (231#) thruster
Murph (38:52)
Fran (4:03)
122.5 kg (269#) front squat
30 MU's (6:16)
Cindy (26 rds + 5 pulls)
82.5 kg (181#) snatch
125 kg (275#) front squat
1019# CrossFit Total
451# deadlift


I will attach three hybrid programming templates (along with commentary) tomorrow (I owe several of you an email; give me another day).
Attached Files
File Type: email Gant_WOD_project(1).xls (24.0 KB, 18192 views)

Last edited by Gant Grimes; 06-02-2008 at 11:05 PM..
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