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Old 07-21-2010, 09:47 AM   #1
Carlos Vera
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Metcon or strenght?

Good day!

Im currently training crossfit at a local affiliate (Kallpa Crossfit) and im having trouble deciding what kind of workout should i do.

This weeks schedule has been:

Monday: Helenx3 (Xfit games wod)
Tuesday: 7 minute amrap of weighted lounges and pushups, 5 stair runs, 7 minute amrap of Wallballs and situps, 50 kb swings and 10 stair runs
Thursday: Weighted squat tabata, 400m run, pullup tabata 400m run, box jump tabata 400m run.

My alternatives were:

Monday Str: 5,5,5,5,5 back squats
Tuesday Str: 5 rounds for time 5 power clean & split +10 box jumps
Thursday Str:1,10,1,20,1,30 Deadlift

My goal is not weight loss, I want to get some muscle mass so im hesitant about doing so many metcons a week (the first three are all considered metcons right?) how many long WODs should I do oposed to strenght wods considering i have a 4 WoD a week schedule?

Im 5,5 136 lbs and 16years old

Thanks for the advice
Crossfit on!

Last edited by Carlos Vera : 07-21-2010 at 09:52 AM.
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Old 07-21-2010, 11:14 AM   #2
Eric Montgomery
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Re: Metcon or strenght?

If your goal is strength and mass gain, limit your long and light metcons and do more heavy lifting. If I was 16 and 135lbs I'd be doing everything I could to take advantage of these next few years while your body is primed for growth.

If you want to work out 4 days a week something like the CFWF programming might be exactly what you need.
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Old 07-21-2010, 12:15 PM   #3
Carlos Vera
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Re: Metcon or strenght?

Quote:
Originally Posted by Eric Montgomery View Post
If I was 16 and 135lbs I'd be doing everything I could to take advantage of these next few years while your body is primed for growth.
Thats the plan!!

CFWF stands for crossfit wichita falls right? Im trying to look that one up

Last edited by Carlos Vera : 07-21-2010 at 12:19 PM.
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Old 07-21-2010, 12:49 PM   #4
Eric Montgomery
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Re: Metcon or strenght?

Quote:
Originally Posted by Carlos Vera View Post
Thats the plan!!

CFWF stands for crossfit wichita falls right? Im trying to look that one up
PM me with your email address and I'll send you the .pdf, it's not on the WFAC website anymore.
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Old 07-21-2010, 07:13 PM   #5
Nate Napolitano
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Re: Metcon or strenght?

Eric, how does CFWF compare to CFSB? That's what I'm doing currently. I'm looking to improve strength so I can improve my metcons like Fran.
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Old 07-22-2010, 06:49 AM   #6
Eric Montgomery
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Re: Metcon or strenght?

I haven't done CFSB but from what I can tell it's pretty similar to CFWF, aside from some of the rep schemes. With CFWF you're on a straight linear progression on the basic barbell lifts--squatting twice a week, pressing and benching once a weekly, deadlifting and power cleaning once a week--while you throw short metcons in on two of those days. The strength days are all 3x5s except power cleans which are 5x3s and deadlifts which are 1 set of 5. Like with CFSB you've got a lot of latitude to work on the things you want to work on with the metcons, but the idea is to keep them short, intense, and not do anything that will mess up your recovery from strength days or leave you too sore to do your next strength day. PM me with your email address if you want the template, I don't think it's on their website anymore.
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Old 07-22-2010, 07:18 AM   #7
Matth Challoner
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Re: Metcon or strenght?

you could try crossfit football
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