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

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Old 01-30-2013, 09:37 PM   #1
Jo Hsu
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Balancing Box Participation with Personal Weaknesses

Hi all,
I've spent a year working on building my strength base because I came into CrossFit just so frail and weak (I started CrossFit with an 80 lb deadlift and am now at 235). However, in order to follow a more powerlifting-based program, I've had to abstain from most of the box's regular programming. It is my hope to become a CrossFit coach someday, and I've been speaking with the authorities at my box about possibly becoming a coach in the Fall. As such, I want to participate more often in the box's regular programming-- to get to know the members, to be a larger part of the community, to learn from and be critiqued by the current coaches, and just to be doing more CrossFit again. However, I still have a ways to go on my strength, and I'd like to maintain a bit of a strength bias since our gym doesn't have much of one in its programming. I spoke with one of our coaches and he suggested that I dedicate one day a week to purely strength and one day a week to a longer metcon, and then participate in the gym's scheduled programming the rest of the week. As such, my schedule would look something like this:

Monday: Off
Tuesday: Strength Day
Wednesday: Metcon
Thursday: Off or Yoga or Mobility/Technique
Friday: Metcon
Saturday: Metcon
Sunday: Long Metcon or Hero WOD

What do you guys think? Is that single strength day enough to keep getting strength gains? I'm not looking for brute force, Starting Strength type gains-- I'd just like to continue getting stronger while also doing more metcons, getting reacquainted with the CrossFit movements, doing CrossFit regularly again, etc...

Also, do you have any recommendations for what that single strength day would look like? I was thinking about alternating weeks to look as such:

A.
Day 1 -
Squat 3x5
Bench 3x5
Power Clean 5x3
Weighted Lunges 2x10

B.
Squat 3x5
Press 3x5
Deadlift 1x5
Barbell Row 3x10

As always, thanks for your time and advice!
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Old 01-30-2013, 10:44 PM   #2
Mark Ritchie
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Re: Balancing Box Participation with Personal Weaknesses

I don't think one day a week would be enough to see gains, necessarily. Maybe.

What about T/T doing strength work and then M/W/F doing the regular programming?

I am focusing on Oly lifting now after a long SS and the GSLP program, and lift M/W/F and do a short WOD T/T. Seeing good gains, so I know that works.

You could also add Saturday if you're doing T/T for strength.

But we are a strength biased gym, and lift everyday except Wednesday, which is our slightly long running/metcon day. So even most of our WODs are short (10-15 minutes tops, often less).

But a good idea to mix in with the regular classes before coaching.
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Old 01-30-2013, 11:45 PM   #3
Chris Jones
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Re: Balancing Box Participation with Personal Weaknesses

i have a similar problem 5 months into crossfit, where my box doesnt have a dedicated strength program and programs heavy lifts very infrequently. After not lifting at all for almost 3 years my strength numbers are pitiful, and doing 4 metcons a week for those 5 months dropped me almost another 10 lbs of fat. Ive started a round of GSLP and am seeing that i really like it so far, so i think ive decided to stop doing unlimited classes at my box and do a drop in twice a week for a metcon for the next couple of months to get as much good strength gain as i can. Anybody have any suggestions/critiques for that plan? Thanks!
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Old 01-31-2013, 12:08 AM   #4
Donald Lee
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Re: Balancing Box Participation with Personal Weaknesses

Here are a couple options:

Day 1 - Full Body Strength
Day 2 - Metcon
Day 3 - Rest
Day 4 - Full Body Strength
Day 5 - Metcon
Day 6 - Easy/Medium Intensity Long Metcon (don't go all out)
Day 7 - Rest

or

Do 1-2 strength lifts in the morning on your own, and then do the metcon in the afternoon/evening. There could be many different ways to do this, but it could also get screwed up by the metcon programming.

Also, anyone in this situation should probably not spend their money on a box that isn't fitting their needs, even if it's hard to sever the social ties (unless money isn't an issue for you). If you can pay a reduced fee to go a couple days a week, then that would probably fit your situation better.
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Old 01-31-2013, 01:35 AM   #5
Jeck Shen
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Re: Balancing Box Participation with Personal Weaknesses

Simple,

cut the metcons, do more lifting.
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Old 01-31-2013, 01:55 AM   #6
Jo Hsu
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Re: Balancing Box Participation with Personal Weaknesses

I appreciate all replies and opinions, but because my goal is to become a coach and a worthwhile leader at this gym (I'm in a small town and there are only two xfit facilities, and this community means a lot to me), i am unwilling to leave the box.
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Old 01-31-2013, 04:25 AM   #7
Mike Kelley
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Re: Balancing Box Participation with Personal Weaknesses

I would do 2 Westside style strength days. One for ME upper and one for ME lower. I'm sure there will be some dynamic stuff each week in regular gym WODs. Depending in what is programmed, you could try going heavier than RX, doing strict vs Kipping gymnastics movements, etc.
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Old 01-31-2013, 08:33 AM   #8
Jo Hsu
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Re: Balancing Box Participation with Personal Weaknesses

Quote:
Originally Posted by Mike Kelley View Post
I would do 2 Westside style strength days. One for ME upper and one for ME lower. I'm sure there will be some dynamic stuff each week in regular gym WODs. Depending in what is programmed, you could try going heavier than RX, doing strict vs Kipping gymnastics movements, etc.
I was thinking along those lines-- that for some workouts, I would scale down the reps and up the weights, when suitable. What if I did something similar to a Wendler two day split? So I would follow something like this

Day 1 - Wendler Squat + Bench
Day 2 - Box's Programming
Day 3 - Rest
Day 4 - Wendler Deadlift + Press
Day 5 - Box's Programming
Day 6 - Easy/Medium Intensity Long Metcon (don't go all out)
Day 7 - Rest
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Old 01-31-2013, 10:50 AM   #9
Jo Hsu
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Re: Balancing Box Participation with Personal Weaknesses

Actually, after seeing this thread http://strengthvillain.com/forum/vie...php?f=9&t=3469 (WFS), I'm considering something more GSLP-oriented. Perhaps:
Day 1 - Press and squat 5, 5, 5+, weighted dips and weighted pullups 2 sets of 6-8, good mornings 3 sets of 5-8
Day 2 - Box's Programming
Day 3 - Rest
Day 4 - Bench 5, 5, 5+, deadlift 5+, Barbell Row, Some sort of core exercise...
Day 5 - Box's Programming
Day 6 - Easy/Medium Intensity Long Metcon (don't go all out)
Day 7 - Rest

I've noticed that I respond well to training sets of 5, so this might work better than Wendler... thoughts? Thanks, guys!
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Old 01-31-2013, 11:07 AM   #10
Paulo Santos
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Re: Balancing Box Participation with Personal Weaknesses

I would do Conjugate-CrossFit. One day of ME Upper and the other day of ME Lower.
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