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

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Old 06-12-2011, 10:39 AM   #931
Richard Macaulay
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Re: CFSB - Ask your questions here!

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Originally Posted by Jonathan Cedolia View Post
Richard have u looked at crossfit football?
Hey Jonathan, yeh I have. I was on it for a while. I liked it but there wasnt enough volume on presses for me.

Ricky
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Old 09-08-2011, 12:35 PM   #932
David Hare
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Re: CFSB - Ask your questions here!

If no rack exists, what should be substituted for back squat days? I am thinking of doing power cleans.
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Old 09-29-2011, 10:54 AM   #933
Michael Loucas
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Re: CFSB - Ask your questions here!

There really is no substitute for back squat. Closest would probably be just clean a bar and do front squats with it.
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Old 10-14-2011, 09:24 AM   #934
Mark Davis
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Re: CFSB - Ask your questions here!

Sorry if this has been posted a million times within the thread, but where is the workout template for this workout, could someone post it? I saw the info on the first page, but was unclear on how many sets to do of each lift (ME squats, etc.), etc?
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Old 11-09-2011, 11:16 PM   #935
Peter Hong
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Re: CFSB - Ask your questions here!

So after you finish your first cycle. Where should I start the 2nd cycle as far a weight goes. I don't remember seeing how I should start cycle 2 or any cycle after the intro. Should I start it off right where I left off or maybe 15-20% below what I was at?
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Old 11-10-2011, 03:24 AM   #936
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Mark Davis View Post
Sorry if this has been posted a million times within the thread, but where is the workout template for this workout, could someone post it? I saw the info on the first page, but was unclear on how many sets to do of each lift (ME squats, etc.), etc?
Mark - the program is laid out in detail in the CFJ article linked in numerous places in this thread however here it is to save you a little time

http://journal.crossfit.com/2009/02/...ength-bias.tpl (WFS)

Cheers, kempie
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Old 11-10-2011, 05:03 AM   #937
Dave Traeger
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Re: CFSB - Ask your questions here!

zomg kempie sighting
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Old 11-11-2011, 12:20 PM   #938
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Peter Hong View Post
So after you finish your first cycle. Where should I start the 2nd cycle as far a weight goes. I don't remember seeing how I should start cycle 2 or any cycle after the intro. Should I start it off right where I left off or maybe 15-20% below what I was at?
Peter - I'd suggest either starting where you left off or if the last cycle was easy maybe making another 5lb jump. For me rest weeks were an opportunity to play with some of the fun heavy metcons that had come along during the previous cycle so never really felt like anything at all had regressed. Regardless, ther is no need for a 15-20% retreat.

Cheers, kempie
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Old 12-29-2011, 10:13 AM   #939
Richard Stunt
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Re: CFSB - how to improve lifting amount

Hi guys I'm fairly new to Crossfit and feel my Olympic and Power-lifting isn't great and was wondering if someone could give me some information into how to increase lifting loads for power and Olympic lifts. whether to do higher reps lifting less, or more sets with heavier weight and less reps.
Thanks in advance.
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Old 12-29-2011, 10:50 AM   #940
Eric Montgomery
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Re: CFSB - how to improve lifting amount

If you want to get stronger you should generally be lifting in the 1-5 rep range with about as much weight as you can safely handle for that many reps. Pretty much every useful strength program is based around some variation of that idea, aside from Westside-style dynamic effort days.
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