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

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Old 07-09-2013, 02:41 AM   #1
Nadav Moore
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5\3\1 progrem(with crossfit)

ok im starting the 5'3'1 progrem today. cople of Q's

should i do the other "helping Exercise " (like the chip-up\hanging leg raise and so..) if i do the matcon after or sould i gave up on them.
and if i do them so how long should i rest before the matcon?!

im going to do a wightlifting exersice one day in the middle of the week, will it hurt my proggres? is there an injury risk if i do so? can i do my clean&snech after one of the main exersice? (lets say squat will be on sturday and right after i prectis cleans)

any other tips?!
thank for the hellpers
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Old 07-09-2013, 09:36 AM   #2
Eric Montgomery
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Re: 5\3\1 progrem(with crossfit)

It's fine to do one or two assistance lifts after your main lift and before your metcon. If you want to work the Olympic lifts, you'd be better off doing them before squats or deadlifts.
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Old 07-09-2013, 07:40 PM   #3
Phillip Burleigh
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Re: 5\3\1 progrem(with crossfit)

Most of your questions are answered in the book. I like the boring but big program as you get really good at the main lifts with that version.

As far as doing metcons you can do them instead of assistance exercises, just keep it short, intense and heavy.

Or do boring but big and do conditioning with the sled/prowler like he suggest.

As far as olympic lifting, like eric said they come first, jim covers this in the book.
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Old 07-10-2013, 12:46 AM   #4
Nadav Moore
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Re: 5\3\1 progrem(with crossfit)

thank. i just read the book and got it.

i do "big but boring" i did (after the havy +5 deadlift) the 5X10 deadlift and than instad of the "lag riase" i did 'annie' (5:30 PR) and L-SIT on rings

it want great. i think im gonna love this progrem.
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