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

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Old 11-19-2009, 10:01 PM   #1
Sean J Hunter
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Location: North Shore  New Zealand
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Just thinking...

So we've changed up our program.

We we're doing 5 x 3 across then a standard WOD nothing to special really.

We changed things up a bit
We do 5 x 3 ramping then an HR set of the same lift. Then we do the WOD but we add in a apposing 5RM heavy lift at slow speed as one of the 2-3 movement in the WOD.

Firstly, what I'm supprised about is the big different in feeling between just 3RM and 5RM.

Honestly 3RM felt...well...easy. the veins poping...but...easy.
Where as on the other hand 5RM feels like I've just sprinted around the building.

I guess those last 2 reps kick the beginning if the Anaerobic....
Don't get me it...but I didn't really expect such a different in body response.

Now for a whole new and different kinda a pain. Trying to lift heavy under cardio fatigue. (i.e. 5RM in the middle of a WOD) Wow...does this **** own me in a completely new way.

I thought it was fun when I rediscovered the 20min flat out kinda pain (i.e. std WOD) but now trying to do this with let's say 5RM Front Squat for 5 rounds with 2 other body type weight stuff thrown in with it.

The world just keeps getting funner...

Is funner a word?

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Old 11-19-2009, 10:07 PM   #2
Mark E. Wallace
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Location: Cedar Park  TX
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Re: Just thinking...

Originally Posted by Sean J Hunter View Post
Is funner a word?Sean
No, but it fits perfectly with the rest of the spelling and grammar.

Fun program change though.

- Mark
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Old 11-19-2009, 10:18 PM   #3
Katherine Derbyshire
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Location: Seattle  WA
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Re: Just thinking...

You might enjoy this one, which has appeared on the main page a couple of times:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
15 rounds or so is pretty good. Up the weight for fewer rounds and more pain if desired.

And this one, which the trainer at my affiliate invented:
2 clean & jerk (scale to ~90% of your 1RM)
50 ft. walking lunge with 2x20# dumbbells (probably too light for you, men's weight was 2x30#)
15 tire jumps (or 24"box)
10 pullups (weighted if you really hate yourself)
rest 1 minute
6 rounds
20-25 minutes including the rest is a pretty good time. The heavy c&j's are brutal.


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Old 11-19-2009, 10:47 PM   #4
Troy Becker
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Location: Reno  NV
Posts: 1,118
Re: Just thinking...

Rip talks a lot in his first two books about the magical number that is 5 when you're doing your basic weightlifting stuff.
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