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

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Old 09-02-2012, 11:37 AM   #11
Jordan T. Nagasako
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Re: 5/3/1 + assistance work

what does assistance mean?
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Old 09-02-2012, 12:39 PM   #12
Eric Montgomery
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Re: 5/3/1 + assistance work

Exactly what it sounds like--the work you do to assist your progress on the main lifts and to add a little extra volume for the sake of strength or hypertrophy gains.
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Old 09-02-2012, 07:33 PM   #13
Jordan T. Nagasako
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Re: 5/3/1 + assistance work

So you mean something like completing squats 5/3/1 and then some pistol squats after 3 sets of 10?
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Old 09-02-2012, 09:14 PM   #14
Eric Montgomery
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Re: 5/3/1 + assistance work

In that example there are plenty of better choices than pistols...I'd go with front squats, Bulgarian split squats, safety bar squats, or BBB-template squats before I'd mess with pistols.

And where did 3 sets of 10 come from? Have you read the 5/3/1 e-book? If not, the 2nd edition will answer all your questions and more.
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Old 09-03-2012, 11:17 AM   #15
John McNight
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Re: 5/3/1 + assistance work

Start off by programming generic assistance lifts just to balance things out:

i.e. Horizontal pulls with BP day, vertical pulls with OHP day, hamstring dominant exercise with squat day, quad dominant exercise with DL day.

As you progress, assistance lifts are there to balance weaknesses and allow your main lifts to continue to develop. For example if your deadlift starts to lag you may need middle back work or grip strength (in that case DB rows or farmers walks would be programmed). If you BP starts to lag you may need specific tricep work (dips or tri ext can be programmed).. I still haven't figured out what to do when your squat starts to suck (my situation).
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Old 09-03-2012, 11:34 AM   #16
Jordan T. Nagasako
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Re: 5/3/1 + assistance work

okay makes sense! I'll check out the ebook.
thanks for the help!
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Old 09-03-2012, 04:37 PM   #17
Paulo Santos
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Re: 5/3/1 + assistance work

Adrian, combining 5/3/1 with CrossFit isn't too hard to do. If you want to do Metcons on the same day, it is best to keep the Metcons simple and in the 8-12 minutes range. Here's an example template:

Strength: (Upper Body)
5/3/1 Press or Bench Press

Assistance:
A1: Back Exercise: 3x8-12
A2: Shoulder Exercise: 3x8-12

A1: Triceps Exercise: 3x8-12
A2: Core Exercise: 3x8-12

Metcon: (example)
AMRAP 10:

10 Burpees
20 Double Unders

Strength: (Lower Body)
5/3/1 Squat or Deadlift

Assistance:
A1: Quad Exercise: 3x8-12
A2: Hamstring Exercise: 3x8-12

A1: Lower Back Exercise: 3x8-12
A2: Core Exercise: 3x8-12

Metcon: (example)
3 rounds for time:

400 Meter Run
10 Wall Ball Throws

On your days off, you can do regular Metcons, just be careful that they don't mess you up for the next day.

Hope this helps.
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