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Old 02-28-2009, 10:05 PM   #161
Murray Birch
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Re: CFSB - Ask your questions here!

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Murray,
Why don't you drop in sometime. Your like 20 minutes away.
I lived up there for 12 years before I moved down here, I'd love to drop in sometime.
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Old 03-01-2009, 08:48 AM   #162
Jeff Martin
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Re: CFSB - Ask your questions here!

Murray,
I have some ideas regarding bringing your press up. I would rather share them off line as not to mess this thread up. Drop me a line at
Jeff@CrossFitKids.com
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Old 03-01-2009, 09:16 AM   #163
Murray Birch
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Re: CFSB - Ask your questions here!

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Originally Posted by Jeff Martin View Post
Murray,
I have some ideas regarding bringing your press up. I would rather share them off line as not to mess this thread up. Drop me a line at
Jeff@CrossFitKids.com
Yeah, when I read that you guys focused on the other lifts when creating CFSB because you all pressed at body weight, I remember thinking "must be nice" ha. I'll email you Jeff, thanks.
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Old 03-01-2009, 12:04 PM   #164
William Curtis
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Re: CFSB - Ask your questions here!

Have you found that the amount of lifting requires more food? I zone using the .8 activity multiplier recommended by Robb Wolf and was wondering if I should bump it up a bit.
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Old 03-01-2009, 12:45 PM   #165
Darrell E. White
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Re: CFSB - Ask your questions here!

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Have you found that the amount of lifting requires more food? I zone using the .8 activity multiplier recommended by Robb Wolf and was wondering if I should bump it up a bit.
Not sure about the other CTD's but not for me. 16 blocks, 2x fat, holding steady around 151 and 13 or 14% BW fat. Pretty much the same whether I'm doing CFSB or MP. I don't feel well or look healthy when I get much lower than this on the BW % fat so this is good for me. I have a very high metabolism it seems because by rights I should be 14 or 15 blocks.

I don't have the guts to change my blocks and go to 4-5x fat/!
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Old 03-02-2009, 08:30 AM   #166
Eric Montgomery
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Re: CFSB - Ask your questions here!

I'm looking for advice on supplementing my normal 3 on/1 off programming with some additional strength work....kinda like a reverse CF Endurance, I guess. My performance on most metcon workouts (Helen, Cindy, Karen, anything involving running or rowing, etc.) is typically well above average, but as soon as a workout calls for multiple heavy deadlifts, thrusters, cleans, jerks, front squats, or anything like that I become a middle of the pack CFer. Should I back off the metcons and do a SS-type program for a while, or would it be ok to tack 5x5s on after normal WODs a few times a week?
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Old 03-02-2009, 09:33 AM   #167
Darrell E. White
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Re: CFSB - Ask your questions here!

Eric:

We have very little recent experience with adding heavy lifts to the standard MP WOD's. You could certainly do a couple of the slow lifts after WOD's or before WOD's each week if you are able to do so without having your recovery suffer.

If you enjoy your performance on named Met-con WOD's we would suggest either CFSB, another strength biased system like Gant Grimes, or an MEBB like Anthony Bainbridge's. If your reason for adding strength work is to improve your CF WOD's we would not recommend leaving CF for a pure strength program like SS.

We have consistently advised this here in this thread and in other threads for at least one year.

--bingo
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Old 03-02-2009, 10:27 AM   #168
Amber Mathwig
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Re: CFSB - Ask your questions here!

Bingo,

I, too, have decided to that "Fran" is a nemesis that must be conquered. My goal date is April 18th at my Level 1 cert. Would you mind sharing some of your thruster/pull-up METCON's that helped your each your goals?

Thanks for all the awesome help and information, guys!
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Old 03-03-2009, 12:54 AM   #169
Chris Kemp
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Re: CFSB - Ask your questions here!

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Kempie, thanks for starting this thread, it's proven to be an informative read.

My press has improved much slower than my squats and deadlifts since I started CF about a year ago. I would really like to bring my press up and was wondering if it would come along faster if it was put earlier in the week when the body is a bit fresher. I thought about switching it with either the deadlift day or the metcon day. Any thoughts?
Murray, you can always experiment but to be honest I never really found the press hampered by being at the end of the training week. Only exceptions to this rule are where I threw in a stupidly press heavy WOD either on the day before or the morning before I did my ME press work.

Much of the CFSB load is hip, back and leg heavy. Really the upper body only gets tapped with your metcon WODs and if you aren't dumb with your choices you should be golden. I must note though that although I'm not a BrandX'er I started with a press about body weight as well and my shoulders generally handle a lot of work with little complaint.

Anyways, I'll keep an eye on your log and see how things work for you.

Cheers, kempie
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Old 03-03-2009, 10:42 AM   #170
Darrell E. White
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Re: CFSB - Ask your questions here!

Amber:

I'm not ignoring you! I'm in the process of filing my CFSB "b" workouts, culling them from my overflowing email Inbox! PM me with your email and I'll send some thoughts your way so that we don't fill up this thread with a tangential topic.

Cool stuff, eh?!

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