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

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Old 03-03-2008, 08:07 AM   #1
Jay Nel
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How's my ETK (KB)plan? All suggestions welcome.

I've been using KB's for about a month and a 1/2 now and I picked up ETK and the AOS workbook to go along with it. I've been doing Crossfit workouts for about 6 months now and within the last three weeks have incorporated them into my WODs. I'm getting great workouts from the KB's and I would like to follow the ETK with a 16kg (maybe 24KG) with some additional endurance/strength work. So, here goes:

ETK Min
Monday: Swings, pullups
Tuesday: TGU, 5K run
Wednesday: Off
Thursday: Swings
Friday: TGU, Crossfit (met-con 400m)
Saturday: Crossfit (run 1 mile, strength workout, run 1 mile
Sunday: Off

This is my plan for the minimum, I will need some adjusting for the ROP. Your thoughts are welcome
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Old 03-03-2008, 03:31 PM   #2
Martin Schap
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Re: How's my ETK (KB)plan? All suggestions welcome.

Exactly what equipment do you have available? With the format you've laid out I am wondering if the "Austere" programming might be a natural fit for you. If you want I can offer some suggestions on how to modify it to fit what you are doing and how to fit in the moves from the Program Minimum. Also, how much work do you need on your swings and TGUs? I picked up my first KB with a fair amount of strength background, so I found that I picked up the form for both moves pretty easily. The snatch and clean (without bruising my forearms) both came after a few weeks of spotty practice. Obviously everyone's experiences could differ, but an honest evaluation of where you are right now in terms of skill would help. Also, how fit are you currently? Sorry to play 20 questions, but I would just like to have a good idea of where you stand. Do you have recent scores from any benchmark WODs like Helen?
Anyway here is the Austere program. WS/FS
http://www.crossfit.com/cf-journal/A..._equipment.pdf
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Old 03-04-2008, 12:57 PM   #3
Jay Nel
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Re: How's my ETK (KB)plan? All suggestions welcome.

OK here's the breakdown. I'm quitting my big box gym as of 3-31-08 and going to be working out a home or where ever. I have access to the following equipment KBs 2 35#, 2 53#, 2 sets of rings, 2 20" plyo boxes, and I plan on making a 135 pound sandbag and maybe a med ball. I also have access to a gym at work, small but has some olympic bars and iron weights, obstacle course with a 200+# tire, pullup bar etc.

My form with KBs, I think is pretty good. I have not met with an RKC because of the funds so I'm not sure if that will hurt me. I have a decent strength background back in my football days. I took about 2-3 years off from serious weightlifting and just did triathlons. Within the last 8 months I got into the crossfit and that's where I am. I've been primarily doing navy seals and NJ Kb wods but I don't have any times on the benchmark workouts.

The Austere program looks intense but I would definitely want to incorporate the KB's into any training I do. Thanks for your help.
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Old 03-04-2008, 01:01 PM   #4
Martin Schap
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Re: How's my ETK (KB)plan? All suggestions welcome.

Whoa. I just PM'd you. Spooky.
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Old 03-04-2008, 01:06 PM   #5
Martin Schap
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Re: How's my ETK (KB)plan? All suggestions welcome.

I think this is my final question. What, specifically, are your goals? Do you have a PFT or anything that you have to keep up for?
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Old 03-05-2008, 07:12 AM   #6
Jason M Struck
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Re: How's my ETK (KB)plan? All suggestions welcome.

a 135 lb sand bag does not equal a 135lb Barbell.

just a heads up.
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Old 03-05-2008, 08:03 PM   #7
Jay Nel
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Re: How's my ETK (KB)plan? All suggestions welcome.

Would you say the 135# sandbag is more difficult to work with?
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Old 03-06-2008, 06:13 AM   #8
Dave Randolph
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Re: How's my ETK (KB)plan? All suggestions welcome.

Quote:
Originally Posted by Jay Nel View Post
Would you say the 135# sandbag is more difficult to work with?
YES...........
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Old 03-06-2008, 06:26 PM   #9
Derek Weaver
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Re: How's my ETK (KB)plan? All suggestions welcome.

Echoing what Dave said, the 135 lb. sandbag is a real buggar to deal with. I could barely get mine off the ground when loaded to 135 lbs. Look at Ross Enamait's site (sp?) I think it's rosstraining.com (pretty sure it's w/f/s). I remember seeing an article he'd posted about constructing an adjustable weight sandbag.
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