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

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Old 09-12-2009, 07:20 PM   #591
Michael R. Miller
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Re: CFSB - Ask your questions here!

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Originally Posted by Darrell E. White View Post
Michael:

Sustained strength output. I'll bet your true 3RM is actually a little higher, something for you to explore in your next cycle.

--bingo
I forgot my number one, and in my opinion the most important rule, CrossFit is about increased work capacity and output and CFSB follows the CrossFit formula better than most supplemental strength programs out there. Thank you for the reminder.
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Old 09-13-2009, 04:12 PM   #592
Lisa Walker
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Re: CFSB - Ask your questions here!

Hi, Guys,

Sorry if this has been covered, but I have searched here and googled quite a bit and am still a bit stuck. I am on Week Four of CFSB. I spend a lot (too much) time trying to pick/create/modify the appropriate metcon to accompany my workout each day. I try to change them up each week to keep things varied. I am on the schedule as outlined in the CFSB Program Template of:

Back Squat
Deadlift
Off
Metcon
Front Squat
Shoulder Press
Off

For those of you who have been through this schedule, would you mind sharing the metcons you chose each day that fit the "less than 15, less than 10, 20 min max criteria," and that don't ruin me for an upcoming lift. (Not picking a metcon too heavy with presses just before the Shoulder Press day, for example.)

Thanks.

Lisa
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Old 09-13-2009, 07:51 PM   #593
Marcus Allen
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Re: CFSB - Ask your questions here!

LIsa- There are a ton of suggestions here and in people's logs for MetCons.

Go to the Heavy MetCon sticky in excercises, I think.

Do AMRAP in 20 minute MP WODs in 10min.

Cut rep schemes and add weights.
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Old 09-13-2009, 11:50 PM   #594
Michael R. Miller
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Re: CFSB - Ask your questions here!

Hey Lisa,
CrossFit Football works really well. Also just use the main page WODS add weight and set the time limit for whatever day as per the CFSB programming. It worked for me anyways and now I am on my 2nd CSFB, and as Marcus pointed out I do believe there is a thread with nothing but heavy metcons.
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Old 09-14-2009, 10:13 AM   #595
Lisa Walker
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Re: CFSB - Ask your questions here!

Michael and Marcus,

Thank your for your answers. They are very helpful.

Lisa
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Old 09-14-2009, 06:48 PM   #596
Alex McRobie
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Re: CFSB - Ask your questions here!

does anyone have a link to this heavy metcon thread?
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Old 09-14-2009, 07:19 PM   #597
Marcus Allen
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Re: CFSB - Ask your questions here!

yup, its right here. (wfs)
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Old 09-15-2009, 10:31 AM   #598
Ivan Ruiz
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Re: CFSB - Ask your questions here!

Thought I'd share my workout - I've been doing this for 6 weeks now and have gotten stronger in all my lifts and my times are definately getting faster.

I do a 5 on, 2 off.

Monday: squat + metcon (alternate front and back squats)
Tuesday: bodyweight metcon or running
Wednesday: Press + metcon (alternate Shoulder and bench)
Thursday: : bodyweight metcon or running
Friday: Deadlift + metcon

I alternate 3X5 and 5X3 every week, and I usually add a heavy 15-repper to the end of each strength movement.

I randomly add WODs to each of the gym/strength days, but I try to take advantage of the weights by doing WODs that use weights. I cherry-pick the body-weight WODs, including the runs for my non-gym days. In other words, I don't match the WOD to the Bodypart - I match it to the place where I'm working out.

I incorporate a CF total on the last Friday of the month, and at the end of the 3 month schedule I've written, I test my Fran and my Elizabeth times.

Thoughts?
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Old 09-17-2009, 01:10 PM   #599
Lisa Walker
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Re: CFSB - Ask your questions here!

Guys,

Another silly question, but is it preferred (more consistent with the CFSB methodology) to go with a "heavy metcon" or would metcons like "Cindy" with pull-ups, push-ups, squats work as well. Or is this a "depends on how you feel that day" kind of a thing? I don't want to overdo, but want to significantly challenge myself.

Thoughts?

Thanks.

Lisa

Last edited by Lisa Walker : 09-17-2009 at 01:10 PM. Reason: typo
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Old 09-17-2009, 02:16 PM   #600
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Lisa Walker View Post
Guys,

Another silly question, but is it preferred (more consistent with the CFSB methodology) to go with a "heavy metcon" or would metcons like "Cindy" with pull-ups, push-ups, squats work as well. Or is this a "depends on how you feel that day" kind of a thing? I don't want to overdo, but want to significantly challenge myself.

Thoughts?

Thanks.

Lisa
Lisa - I would say that the lighter metcons are more suitable for the longer metcon days. Heavy metcons by their nature need to be shorter and sharper to prevent them devolving into a slow slog

Cheers, kempie
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