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Old 05-31-2010, 06:43 AM   #1
Paul Crush
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Wendler 5/3/1 and crossfit

I really want to up my deadlift and squat so was starting wendlers 5/3/1 and really like it.

However, I dont want to lose my GPP that crossfit provides.

I was wondering what people thought of trying the Wendler 5/3/1 with a bodyweight metcon following it? He does have a template that has bodyweight exercises for the assitance exercises. So i was kind of thinking of doing the main exercise then following it with something like

How many rounds can you complete in 12:00?

7 Handstand Push ups
7 Pull ups

or

How many rounds can you complete in 10:00?

5 Pull ups
10 Push ups
15 Air Squats

Stuff like that.

I also would only be using the two day a week template with 1 major lift a day due to MMA training.

What you guys think of this idea?
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Old 05-31-2010, 07:47 AM   #2
Brian Bedell
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Re: Wendler 5/3/1 and crossfit

After 223 posts, have you not read any of the "strength bias" threads/posts put up daily? YOu can start maybe wiht the "similar posts" below. Do whatever you want, just watch out for overtraining. It's really that simple.
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Old 05-31-2010, 09:01 AM   #3
Júlíus Magnússon
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Re: Wendler 5/3/1 and crossfit

Don't limit yourself to bodyweight metcons.
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Old 05-31-2010, 09:33 AM   #4
Laurie Smith
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Re: Wendler 5/3/1 and crossfit

I've been mixing it with my own metcons, modified mainsite and Crossfit Football metcons.
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Old 05-31-2010, 12:47 PM   #5
Chris Mason
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Re: Wendler 5/3/1 and crossfit

Just curious, when you do your MMA training do you not do a ton of endurance building activities? If so, why the need for the additional work?

Adding the strength training is a good idea.

Can you clarify what you are proposing?
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Old 05-31-2010, 12:47 PM   #6
Paul Crush
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Re: Wendler 5/3/1 and crossfit

Quote:
Originally Posted by Laurie Smith View Post
I've been mixing it with my own metcons, modified mainsite and Crossfit Football metcons.
Are you doing the wendler 3 days a week and how many metcons a weeK? Just trying to get an idea of where to start.

thanks
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Old 05-31-2010, 12:53 PM   #7
Paul Crush
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Re: Wendler 5/3/1 and crossfit

Quote:
Originally Posted by Chris Mason View Post
Just curious, when you do your MMA training do you not do a ton of endurance building activities? If so, why the need for the additional work?

Adding the strength training is a good idea.

Can you clarify what you are proposing?
In the MMA we do quite a bit of endurance stuff but its not pull up and push up type stuff more like live grappling, pad work, jump rope, etc.

I basically proposing 2 work outs a week that will look like

monday

deadlift 3x5

followed by somethingk like

How many rounds can you complete in 12:00?

7 Handstand Push ups
7 Pull ups

friday

Shoulder press 3x5

followed by some sort of metcon

then the next week would be

monday squat

friday bench

with metcons after as well
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Old 05-31-2010, 12:56 PM   #8
Chris Mason
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Re: Wendler 5/3/1 and crossfit

Ok, and when and how much MMA and other physical activity do you do?
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Old 05-31-2010, 09:43 PM   #9
Troy Becker
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Re: Wendler 5/3/1 and crossfit

I would imagine that you get a good deal of conditioning doing your MMA work. There's no reason you can't do a bunch of push-ups, pull-ups, squats, etc. before and/or after this either, unless it'd be too much for you. (There is no shame in that, by the way).

So you just want to add some big heavy strength? Go for it, schedule it so that it doesn't interfere with your training. Any metcon workouts on top of that have to be seen as supplementing the MMA and strength stuff. Nothing more. If you don't have time for them, drop them. If you don't have the energy/capacity for them, drop them. Overtraining sucks, and while you might get restless on off days, having all the energy to put into your workouts is the best thing for you. I'm not saying don't do CFFB workouts or whatever you want... Just remember the order of your priorities.
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Old 06-01-2010, 05:20 AM   #10
John C Corona
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Re: Wendler 5/3/1 and crossfit

I've been doing the Wendler 5/3/1 for a couple months now. I still keep the 3 on 1 off schedule, and within those 3 days I'll do 2 of the 4 major lifts, and short metcons. My 3rd day is sometimes a longer metcon or another short metcon. Like Julius said, do not limit yourself to bodyweight metcons. On back squat day I almost always will do some heavy front squats or squat cleans.

I get a lot of wods from strongislandsc.com and CFFB. Jay Ashman's website is awesome for combining Wendler w/ conditioning.
http://strongislandsc.com/
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