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

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Old 12-14-2009, 04:56 AM   #701
Hew Fung
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Re: CFSB - Ask your questions here!

Thanks to the CFSB creators and all the great contributors in this thread. I've made it through about 30 pages so far and I have a question, with apologies if it's already been addressed in pages 31-70.

How important is it to do the short metcons after the ME and high rep sets? Is it a critical component of the program to be doing these metcons in an already fatigued state, or could I potentially do metcons in the morning sometimes, followed by my ME and high rep sets in the afternoon? Obviously, the metcons would have to be selected so as to not sabotage the heavy lifting later in the day.

My problem is that I have limited time in the afternoon at home and limited equipment in the morning at work (max 50# DBs, no bar).
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Old 12-14-2009, 10:56 AM   #702
Darrell E. White
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Re: CFSB - Ask your questions here!

Hew,

I'm not sure that it matters at all. Pretty much all of the Crash Test Dummies have done it both ways and no one in our little experimental group seems to have found any difference. I think what matters is that you get it done!

Cheers, and hope you enjoy the CFSB ride.

--bingo
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Old 12-14-2009, 12:47 PM   #703
Hew Fung
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Re: CFSB - Ask your questions here!

Thanks, Bingo. I've been doing MP WODs, mostly as rx'd, for about 7 months and I'm starting CFSB today. Hope to be back in 6 weeks with some modest new PRs and in a few months with something substantial.

28yo, 165#, 5'11"
1RMs
Press - 135
Squat - 250
DL - 320
Front Squat - 1RM? (3x200)
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Old 12-14-2009, 01:10 PM   #704
Arturo Garcia
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Re: CFSB - Ask your questions here!

Hew, I could've sworn that someone with your strength numbers couldn't be doing ALL workouts as Rx'd !!

How has your strength changed in the last few months doing mainpage wods only?
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Old 12-14-2009, 02:09 PM   #705
Jeff Martin
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Re: CFSB - Ask your questions here!

Arturo,
I believe I have stated this somewhere before. I had a 4:00 Diane and a sub 3:00 Fran with a max deadlift of about 300 and front squat of about 165-175. Absolute strength is not necessarily a great indicator of muscular endurance.
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Old 12-14-2009, 02:26 PM   #706
Hew Fung
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Arturo Garcia View Post
Hew, I could've sworn that someone with your strength numbers couldn't be doing ALL workouts as Rx'd !!

How has your strength changed in the last few months doing mainpage wods only?
I said most, not all . Strength is my weak point and I do scale down things like the 20x275 DLs in the Lumberjack 20, Linda, and the recent 3 rounds of 21x155 power cleans. I'm also not saying that I excel at all the WODs (my Fran time is 7:30, not great) but I do usually manage to grind through on 80-90% of them. I'm hoping that doing a few cycles of CFSB will get me to the point where I don't need to scale the heavy weights.

My strength change since starting CF has been varied. I'd just come of of my second cycle of SS when I started, and while my squat has been pretty much unchanged, my ROM and form are much better so now I can say that my squat number is legit. Press has not changed much either, but endurance is better. DL has gone up by about 30-40 lb.
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Last edited by Hew Fung : 12-14-2009 at 02:35 PM.
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Old 12-15-2009, 01:07 PM   #707
Arturo Garcia
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Re: CFSB - Ask your questions here!

Jeff and Hew, thanks for your responses. Interesting stuff. I always read that the firebreathers that go fast on the 21-15-9 workouts had to be working with about 40% of their 1RM. I guess that's not always true.
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Old 12-17-2009, 04:48 PM   #708
Michael R. Miller
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Re: CFSB - Ask your questions here!

I have a question and I cant seem to find it anywhere even other sites and forums and I have searched probably about 200-300 post and threads. Why are straight sets harder on your recovery? I've crrunched the numbers and when you lift ascending you lift more weight so what gives and I dont mean simply in CFSB programming I understand the volume is high I am just speaking in general terms I have always heard that straight sets are harder just wondering why that is?

Last edited by Michael R. Miller : 12-17-2009 at 04:57 PM.
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Old 12-21-2009, 09:36 AM   #709
Stu Christensen
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Michael R. Miller View Post
I have a question and I cant seem to find it anywhere even other sites and forums and I have searched probably about 200-300 post and threads. Why are straight sets harder on your recovery? I've crrunched the numbers and when you lift ascending you lift more weight so what gives and I dont mean simply in CFSB programming I understand the volume is high I am just speaking in general terms I have always heard that straight sets are harder just wondering why that is?
Greater amount of reps above a given % of one rep max. That's why.
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Old 12-21-2009, 02:31 PM   #710
Darrell E. White
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Re: CFSB - Ask your questions here!

What Stu said! Nice to have you chime in. Thanks, Brother!
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