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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-26-2007, 01:45 PM   #1
Sean Kane
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I have been following the WODs to the best of my abilities for the past month or so and have made some serious progress in my overall fitness. I can do pullups now, which I never could before, and have lost 15-20 lbs of lard! The only downside is that all my gym lifts, bench, squat, deadlift, etc. have suffered. I was wondering if someone had a sample routine to mix more powerlifting into Crossfit.

I was thinking something to the effect of this:

Mon- Pull Day
Deadlifts
Back Extensions
Thickbar Static Holds
Shrugs

Tues- Crossfit MetCon

Wed- Push Day
Bench
Overhead Press
random tricep or shoulder exercise

Thursday- Crossfit MetCon

Fri-Legs/Abs/Posterior Chain
Squats (PL, Oly, or Front)
Romanian Deadlifts
Weighted Full Situps
Knee Raises

Sat- Crossfit MetCon

Sun- rest/active recovery

What do your guys think?
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Old 04-26-2007, 02:34 PM   #2
Samantha Preuninger
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I think working out 6 days in a row might hinder your ability to work out with great intensity. An 8-day schedule may work better (provided the moving rest days are OK for you):

Squat - metcon - Deadlift - rest, metcon - Bench - metcon - rest.

I would also avoid the powerlifting moves during metcon workouts. Instead, make sure you're doing plenty of sprinting/rowing, box jumps, double unders, bodyweight lifts, and light weight high rep Olympic-type lifts.
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Old 04-26-2007, 04:45 PM   #3
Tim McFarland
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I'm on a 5-on, 2-off rotation:

metcon
bench / squat / get-ups / grip
metcon
deadlift / oly lift / farmer's walk / yoke
metcon
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Old 04-26-2007, 05:12 PM   #4
Lynne Pitts
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Moving to WODs
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Old 04-26-2007, 08:27 PM   #5
Sean Kane
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Tim,
How are your finding your recovery on that scheme? I have a serious problem with "you don't use it, you lose it". So if I stop powerlifting often, I get weak. If I stop doing MetCon often, I get out of shape (or moreso :crybaby0:).
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Old 04-27-2007, 10:03 AM   #6
Tim McFarland
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Sean,

Not so bad. I am careful to take a 1/2 intensity week every 4-6 weeks or so, although what drops to 1/2 is the metcon, not the heavy lifting. This week I'm dragging, but it has more to do with all the landscaping I have been doing with large heavy rocks.
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Old 05-03-2007, 06:44 PM   #7
Sean Kane
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Anyone have a link to a journal or the like showing how one would best incorporate the two training forms. I am having a hard time deciding what WOD to do between lifting days so that I do not hinder my next workout.
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Old 05-03-2007, 07:05 PM   #8
Kurt Holm
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Sean,

I'd like to repectfully suggest that there is no "best" workout. Randomization is the hallmark of CF so when you have a Metcon day, take the most recent Metcon WOD and hit it! Whatever ME you do following is fine. Think loooonnnngggg term.
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Old 05-03-2007, 07:08 PM   #9
Joshua Bird
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Try searching for "ME Black box" or check out Anthony B's workout log where he has been mixing 5x5 and Westside principles into his regimen. I've also been mixing in Westside principles in my own training using a Metcon/ME/Metcon/rest schedule.
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