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Old 10-31-2006, 06:31 PM   #1
Melvin Newman
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I would like to add crossfit to my program to help me reduce bodyfat but need some help setting up a program that will not have me over training. I am getting back into powerlifting after doing some submission wrestling. I am 36 years and around 275lbs would like to compete in the 242lb class. I would like to set something up for the morning or weekends. Thanks for any advice
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Old 10-31-2006, 07:20 PM   #2
Keith Wittenstein
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Melvin

Welcome to the boards.

I would search for info on Coach Rut's Maximum Effort Black Box. Basically it's sticking a max effort day between WOD on the 3 day on, one day off cycle. WOD, Maximum Effort lifts (squats, bench press, deadlift, overhead press,), and WOD again.

That and a serious dose of the Zone Diet will help you reach your goals.

Good luck.

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Old 11-01-2006, 02:43 PM   #3
Melvin Newman
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Thanks, Where is the coach located?
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Old 11-03-2006, 06:42 AM   #4
Craig Van De Walker
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Search the archives.

Get Mark Rippetoe's book Starting Strength

Spend many hours reading old message board posts

Get a subscription to the Crossfit journal

Read all of the FAQs and start here sections
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Old 11-03-2006, 04:24 PM   #5
Melvin Newman
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Thanks.
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