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Old 05-02-2011, 08:07 AM   #1
Evan Peikon
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Mp Wods+ 5/3/1

does everyone here just follow the mainpage wods or do there own programming. i was wondering if itd be alright to do wods+5/3/1 lifitng(which is essentially ss)

week would look like

m:wod
t:wod
w:wod
t: bench/squat stregnth training
f:wod
s:wod
m:wod
t: deadlift/ military press stregnth training
repeat 3 days wod, then stregnth training
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Old 05-02-2011, 08:35 AM   #2
Katherine Derbyshire
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Re: Mp Wods+ 5/3/1

Where are your rest days?

5/3/1 is not "essentially" Starting Strength. Not even close. You should read more about both programs.

Most people suggest keeping metcons short if you're also doing a strength program.

What are your goals?

Katherine
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Old 05-02-2011, 09:05 AM   #3
Evan Peikon
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Re: Mp Wods+ 5/3/1

Goal is to get stronger but I couldn't find an exact format for cfsb. Also I don't like the three on one off approach as I've been training 6-7 a week for about three years an though doing this in-between woods would be fine if I scale them approriatley
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Old 05-02-2011, 10:00 AM   #4
Willis Holder
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Re: Mp Wods+ 5/3/1

Quote:
Originally Posted by Evan Peikon View Post
Goal is to get stronger but I couldn't find an exact format for cfsb. Also I don't like the three on one off approach as I've been training 6-7 a week for about three years an though doing this in-between woods would be fine if I scale them approriatley
If you want to get stronger within a reasonable amount of time, you'll need to follow a dedicated strength program and take rest days (not negotiable).

If you want to do some conditioning w/the strength work, maybe try CrossFit Conjugate or (70sbig) Simple & Effective Strength & Conditioning program - both can be found on this forum.
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Old 05-03-2011, 04:21 PM   #5
James Yates
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Re: Mp Wods+ 5/3/1

Quote:
Originally Posted by Evan Peikon View Post
I've been training 6-7 a week for about three years
Maybe time for a change.... if you want to focus on strength, you need some REAL recovery days eventually.
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Old 05-03-2011, 04:35 PM   #6
Katherine Derbyshire
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Re: Mp Wods+ 5/3/1

Quote:
Originally Posted by Evan Peikon View Post
Goal is to get stronger but I couldn't find an exact format for cfsb. Also I don't like the three on one off approach as I've been training 6-7 a week for about three years an though doing this in-between woods would be fine if I scale them approriatley
If you've been training 6-7 times a week for three years and don't already have a pretty clear understanding of how to get stronger, there's a good chance your previous programming was inadequate. Better programming will be more demanding and will require better recovery.

Katherine
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Old 05-06-2011, 07:31 PM   #7
Chris Vaughn
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Re: Mp Wods+ 5/3/1

When I did 5/3/1, I did conditioning (WODs) either right after lifting or a couple of days later.

Week 1:
Monday: military press/upper body type WOD
Wednesday: dead lift/lower body emphasis WOD or hill sprints/prowler
Friday or Saturday: full body WOD (20 minutes or so)

Alternate that with bench and squats. Assistance work is largely dependent on your goals.

If you're doing the WODs hard and lifting heavy, this will be more than enough.
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