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

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Old 03-22-2010, 09:23 AM   #821
Marcus Allen
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Re: CFSB - Ask your questions here!

FWIW, when I was doing consecutive periods of CFSB, I did not deload, per say. I took 1 week off, then resumed basically where I stopped.

The only adjustment I made was to use lower weights on the first 2 sets of a x3 or 4 sets of x5. Then added a bigger jump to try to PR by maybe 2.5 or 5 lbs.

Nice work on the gains!
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Last edited by Marcus Allen : 03-22-2010 at 09:23 AM. Reason: typo
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Old 03-25-2010, 10:32 PM   #822
Stephen Yosypiw
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Re: CFSB - Ask your questions here!

Thanks Marcus!
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Old 03-31-2010, 11:37 AM   #823
Özgün Subasi
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Re: CFSB - Ask your questions here!

Does it make sense to do CFSB program while on a calorie deficit (on a paleo-ish diet)? I aim to lose around 1-2 lb weekly. Can I still expect to increase the weights weekly (~2 lb on each lift) or should I aim to keep the same weights?
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Old 03-31-2010, 01:29 PM   #824
Marcus Allen
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Re: CFSB - Ask your questions here!

This will depend on how over weight/under strong you are. Give us some statistics and goals.
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Old 03-31-2010, 02:32 PM   #825
Özgün Subasi
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Re: CFSB - Ask your questions here!

I am 5'9" and 175 lb.

My body fat is 17%.

Lifts (5RMs):

Squat: 175 lb
Press: 100 lb
Deadlift: 240 lb (This didn't feel like my limit. I didn't try higher weights yet because I am still working on form issues.)
Bench Press: 155 lb
Strict Pull-up: 5

About my goals: I want to lose 5-6 lb fat because the excess fat tends to get stored on my chin. I kind of have a double chin although I am a 24 years old male and I think I am pretty fit cardio-wise. I also think that I am pretty weak wrt to my weight and age.

Short term lifting goals: Increase each lift around 10 lb after one month. Increase pull-ups by 2-3.
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Old 03-31-2010, 06:40 PM   #826
Marcus Allen
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Re: CFSB - Ask your questions here!

I would guess you can still see a lot of progress on your lifts while shaving off some weight.

How are you coming up with a calorie deficit?

CFSB will increase your strength but you have to eat for it. If your diet is fairly clean you may notice body composition changes for the better, but your weight may stay the same or even go up.

Give it a shot for 30 days. If you like what you see keep at it. If not, change something.
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Old 04-01-2010, 11:37 PM   #827
Stephen Yosypiw
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Re: CFSB - Ask your questions here!

I did my first cycle on a calorie deficit, lost about 6-8lbs of weight, and increased my lifts in leaps and bounds. Felt tired and sore a lot but I reckon you can pull it off. Wouldbe interested to know the results though.
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Old 04-02-2010, 11:53 AM   #828
Özgün Subasi
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Re: CFSB - Ask your questions here!

Thanks for your info and support. I started a semi-strict paleo diet today.

I will be doing a slightly modified version of the CFSB program. I didn't want to use the original program because I am also taking a boxing class once a week and I can't afford (timewise) to go to the gym 6 times a week. Therefore I added 2 lifts on some days instead of 1.

I also want to add power cleans somewhere. But I am not sure where to put it. Maybe alternating it with bench press would be a good solution. What do you think?

Monday:
-

Tuesday:
Back squat: 3x5 + 1x20
Press: 3x5 + 10-7-4 or 10=>15 Reps
metcon - max 15 minutes

Wednesday:
20 min metcon - I will probably go to the park for some tabata sprinting, box jumps, pull-ups, etc

Thursday:
Deadlift: 3x5 + 1x20
metcon - max 15 minutes

Friday:
-

Saturday:
Boxing class: 1,5 - 2 hours

Sunday:
Front squat: 3x5
Bench press: 3x5 + 1x20 (maybe on a biweekly basis)
metcon - max 15 minutes
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Old 04-07-2010, 07:43 AM   #829
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Re: CFSB - Ask your questions here!

It is only 6. day of my paleo diet. Yesterday I achieved new PRs (5RM) for squat and press. It is probably too early to judge but paleo and CFSB seem to be working fine.

p.s. I eat a lot. I probably didn't lose (much) weight.
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Old 04-12-2010, 03:33 AM   #830
Joshua Engman
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Re: CFSB - Ask your questions here!

OK. Ive read CFSB from crossfit journal and i currently do the WOD along with some running (2-4 miles) every couple days. How can integrate CFSB and still keep the scheduled WOD. Endurance/conditioning is overall more important than strength for me but i want to improve my strength also. Not sure how to mesh the two programs.
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