CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 04-23-2008, 12:39 AM   #1
Joe Birch
Member Joe Birch is offline
 
Profile:
Join Date: Sep 2007
Location: Hereford  Herefordshire
Posts: 9
Great progress with SS but want to incorporate CF

Hi, basically i've been doing SS strength on and off now for around a year, but still making great gains in strength on the novice program (as I've been doing it on and off around my rugby seasons).

Although I would like to start doing some CF along side the strength work.. how do you guys think i should should program this? Obviously I would no longer to be able to do SS as prescribed and do CF as well without hindering either one, but I would still like to continue making some progress in squats, deads and cleans, press and bench.

I've got a few ideas but thought I'd ask you guys what you thought.

Thanks, Joe.
  Reply With Quote
Old 04-23-2008, 01:15 AM   #2
Elliot Fuller
Member Elliot Fuller is offline
 
Elliot Fuller's Avatar
 
Profile:
Join Date: Sep 2007
Location: Phoenix  AZ
Posts: 1,324
Re: Great progress with SS but want to incorporate CF

If that's the case, then it's probably time to say goodbye to Starting Strength, and develop your own MEBB (max effort 'Black Box') routine. Lots of info about that if you do a search on the boards.

Generally it goes something like

WOD-ME-WOD-REST

instead of WOD-WOD-WOD-REST

Your ME days can be pretty much whatever you want to work on; could even do the Starting Strength routines on those days, as there's nothing particularly magical about them.

Make sure you're getting plenty of rest and proper nutrition before going into it all out though.
  Reply With Quote
Old 04-23-2008, 04:12 AM   #3
Joe Birch
Member Joe Birch is offline
 
Profile:
Join Date: Sep 2007
Location: Hereford  Herefordshire
Posts: 9
Re: Great progress with SS but want to incorporate CF

I understand the basic concepts of ME black box... If im correct you work on developing one exercise per session or week (not sure), i'm worried that working full body SS style will fry me too much for the WOD's; also worried that because i'd be training full body I would be hard pushed to hard pick CF workouts that arn't going to be in some way effected by the strength workout.

Also if I was reducing the strength training to 2x/week would I alter the rep scheme's from the original protocol (i.e. go 4x5 or 5x5 instead of the 3x5 i've been progressing with)?
  Reply With Quote
Old 04-23-2008, 04:32 AM   #4
Jay Cohen
Member Jay Cohen is offline
 
Profile:
Join Date: Feb 2006
Location: Sharpsville  PA
Posts: 3,384
Re: Great progress with SS but want to incorporate CF

Joe;

You worry too much.
Review past threads, design your own program that works for you, keep / post a log.
End of story.
  Reply With Quote
Old 04-23-2008, 09:00 AM   #5
Justin Algera
Member Justin Algera is offline
 
Profile:
Join Date: Jan 2006
Location: New York  NY
Posts: 397
Re: Great progress with SS but want to incorporate CF

Don't know if you are interested in Olympic Lifting, but the Performance Menu WODs usually have some type of lifting with a smaller metcon component to it.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Newbie who would like to incorporate x-fit into weight training Keith Shaffstall Starting 14 06-28-2007 04:08 PM
Great snatch and great cln and jerk. Mike Burgener Exercises 6 05-19-2007 02:35 PM
How to incorporate WOD and martial arts training? Dave DeFilippis CrossPit 13 12-23-2006 10:01 AM
Looking to Incorporate More olympic Lifts Christopher C Brophy Fitness 8 05-31-2006 11:21 AM
New guy trying to incorporate CF Ryan Norman Starting 8 11-02-2004 08:25 PM


All times are GMT -7. The time now is 10:40 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.