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

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Old 06-03-2009, 07:25 PM   #371
Ronald Coleman
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Brian Solar View Post
It's all explained here in the journal article.

http://journal.crossfit.com/2009/02/...ength-bias.tpl w/f safe

Also, there is no WOD or website for CFSB.
The page the link takes you to says this article is only available to subscribers which cost $25. Do I have to pay to read the article on CFSB?

Last edited by Ronald Coleman : 06-03-2009 at 07:31 PM.
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Old 06-04-2009, 12:41 AM   #372
Lee Hill
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Re: CFSB - Ask your questions here!

Ronald, the $25 is for a year subscription to the crossfit journal; all the articles, radio shows and training videos.

So yes, you would have to pay.
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Old 06-04-2009, 01:53 AM   #373
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Kevin Valentin View Post
I have a question and I don't know if it is really worth asking. Will a split workout work? What I mean is:

Monday Morning- ME Back Squats, Evening-metcon
Tuesday Morning- ME Deadlifts + high rep deadlifts, Evening-metcon
Wednesday Rest
Thursday Metcon
Friday Morning- ME Front Squats + high rep back squats, Evening-metcon
Saturday Morning-ME Press + high rep press, Evening- metcon
Sunday Rest

Or to keep the intensity should I just do all at once?
Kevin, if you can schedule it that's a great way to go.

Cheers, kempie
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Old 06-04-2009, 02:00 AM   #374
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Robert Mendoza View Post
Is there a list or any way to really identify which metcons are the "Short Metcons" to go along with CFSB?

Or maybe even a list of recommended metcons to follow along with CFSB?
Robert, a time domain is specified. The target audience for the CFSB (intermediate to experienced Crossfitters) should have a pretty decent grasp on how long a WOD will take and if it won't fit in the time suggested, how to modify it.

The article suggests the possibility of tweaking .com WOD's. That is one way to do it or you can cook up your own. Failing that, CFFB or the heavy metcon thread should give you plenty of ideas

Cheers, kempie
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Old 06-04-2009, 04:15 AM   #375
Lee Hill
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Re: CFSB - Ask your questions here!

I've been having a lot of joy with Crossfit football WODs to tick my CFSB metcon boxes recently, building up a backlog of tasty looking sessions.
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Old 06-04-2009, 08:46 AM   #376
Mat Frankel
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Re: CFSB - Ask your questions here!

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Originally Posted by Jeffrey Crawford View Post
Quick question about the sheet. What weight do you want us to put in the initial weight column? Max set of three or five? Because it seems like a big weight jump per week. I.E, i put in 275 as my max set of three for deads and on week one it has me up to 290 i believe....any input..
Also, it seems as if every week is the same rather then adding a certain percentage every week. Meaning that week one dead lift is same as week 5.


By the way thanks for your effort and the spreadsheet is exactly what I wanted and it looks great.
Well after rereading the SB article the protocol (correct me if I am wrong and I will make the changes) said that you see-saw the weight up 5 lbs per exercise/set/week so starting for example at 3x5 @ 100. Set 1, 100, set 2, 105, set 3, 110...week 2, Set 1, 105, Set 2, 110, set 3, 115
Once you finish a week on the sheet you will need to re enter your new weights and it will recalculate what you should be doing. Does that clear it up?
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Old 06-04-2009, 11:40 AM   #377
Jeffrey Crawford
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Re: CFSB - Ask your questions here!

yep.....
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Old 06-05-2009, 07:39 PM   #378
Andrew H. Meador
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Re: CFSB - Ask your questions here!

I've become a huge fan of this protocol, applying it more towards olympic lifting and tough gymnastic movements than to powerlifting ones. The power derived in these complicated movements from 1 second through 5 minutes is pure gold in its training effect. Obviously, movements used for metabolic conditioning purposes aren't typically as complicated as the pure strength/power movements.

Example:

1 rep max squat snatch
rest
15 rep max front squat

and/or

front lever/one-arm L-hang/L-sit monkey bars
rest
max L pull-ups

Similarly, 15 reps for time of moderately heavy squat snatches or clean & jerks is very effective.
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Last edited by Andrew H. Meador : 06-05-2009 at 07:45 PM.
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Old 06-05-2009, 07:48 PM   #379
Grant Kim
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Re: CFSB - Ask your questions here!

How much rest time should you get between the strength protocols and the wod???
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Old 06-06-2009, 08:29 AM   #380
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Grant Kim View Post
How much rest time should you get between the strength protocols and the wod???
Grant, I'd say between 5 and 10 minutes is adequate most of the time.

Cheers, kempie
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