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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-01-2006, 01:07 PM   #1
Ronald Coleman
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Join Date: Apr 2006
Location: Philadelphia  Pennsylvania
Posts: 32
I would like to incorporate Crossfit training with PL. I did a search and I couldn't find anything.
Powerlifting Goals:
Bench 200 lbs
Deep Squat 300 lbs
DL 350 lbs
1 RM September 2006
Bench 120lbs
Deep Squat 250lbs
DL 280lbs
Current routine
Saturday/Wednesday
DL 2x5x250lbs, 3x5x260lbs
Deep Squat 2x5x210lbs, 3x5x216lbs
Bench 2x5x110lbs, 3x5x116lbs
Evening
Box Jumps 3x20 30 inches
Monday
BB Rows
Deep Squat
Seated DB Press
Evening
Box Jumps 3x20 30 inches
Tuesday/Thursday
Slant Board Sit-ups 1x25x50lbs
Side Bends 2x15x55lbs each side
5x400 meter jump rope wind sprints (60 second sprints)
Equipment available. I train in my apartment.
Squat rack, not cage/power rack
Adjustable bench
Slant Board
1 7 foot BB
3 DB handles
BB/DB plates
Hex DB up to 55lbs
Will be getting a new heavy bag stand this weekend.
I can do assisted pull-ups on my BB when I adjust my Squat rack high.
Can do 2x10 knuckle push-ups
Have done 50 consecutive Hindu Squats
Weighted Bench Dips with 50lb plate on lap 3x10x50lbs (1 minute b/t sets) to easy, could use more weight.
Starting bodyweight 150lbs in March
Current body weight/height 178lbs 6' 1" mostly w/o doing DL
Training Goals: Strength, Power, would like some size.
Trained in Krav Maga for 4 or 5 months. Will get back into KM after I graduate from college in 1 1/2 to 2 years.
Weak Points: Bench Press. OHP less than 90lbs with BB



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Old 12-01-2006, 05:13 PM   #2
Lynne Pitts
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Join Date: Sep 2003
Location: Richmond  NH
Posts: 3,232
Moving to Fitness.
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Old 12-02-2006, 11:35 AM   #3
Martin Schap
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Join Date: Jan 2006
Location: Lafayette  IN
Posts: 523
Do a search for ME Blackbox. Many people do the 3 on 1 off cycle, but reserve day one or day two as a Max Effort day. It would look like:
Day 1: ME day
Day 2: WOD
Day 3: WOD
Rest
Day 1: ME day
Day 2: WOD
Day 3: WOD
Rest
And so on...

The ME days can be any lift you want to focus on. PLing would work just fine. Good luck.
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Old 12-02-2006, 12:36 PM   #4
Grady McDonald
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Join Date: Jan 2005
Location: San Diego  CA
Posts: 138
Buy CF journal # 33, Do the Workout of the Day. Adjust accordingly.
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Old 12-02-2006, 01:43 PM   #5
Dwayne Holloway
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Join Date: Aug 2006
Location: Stevenson Ranch  CA
Posts: 85
Anthony Bainbridge has an excellent log of what I think you are looking for. It is in the workout log at the bottom of the list. He list his workouts and then comments on them and has lots of feedback. It is really good.
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