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

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Old 09-09-2005, 10:59 AM   #1
Adam Burella
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Hey guys,

I've been doing crossfit for about 5 months. About 3 weeks ago I did Fran and injured my wrist. It didn't hurt at the time but the day later I had a lot of pain on the outside when I rotate my hand. I haven't been able to lift weights or do pullups for a couple of weeks so I've been doing 100m sprints and swimming.

I just got back to university and now that I don't have my own weights I'm going to do my own thing for awhile instead of the WOD. I made great progress with the WOD, PR'd push presses, DL, Clean, pullups, etc. I'll be back on the WOD next spring when I graduate. In the meantime, I would really appreciate some advice and critisism about this routine I set up:

Monday (Lifting):
Back squat 5x3
Deadlift 3x5
Good Morning 3x6
Front Squat 3x6

Tuesday (anaerobic):
100m sprint, walk back, 10 times

Wednesday (Lifting):
Bench Press 5x3
Bent Row 3x6
Military Press 3x5
Weighted pullups 3x6
weighted dips 3x6

Thursday (aerobic):
Weeks 1,2 - 1 mile run
Weeks 3,4 - 1.5 mile run
Weeks 5,6,7 - 2 mile run
Weeks 8,9,10 - 2.5 mile run
Weeks 11,12 - 3 mile run

Friday (Lifting):
Power Clean 3x5
Power Snatch 3x5
Power Curl 3x5
Jerk 3x5
L-sits 3 sets

Saturday (plyometrics):
Tuck jump 3x12
Single leg hops 3x8
Richochets 3x20 (jumping to corners on a 2ft square)
Clapping push-ups 3x10
Kipping pull-ups 3x10

P.S. Please don't say I should do the WOD. I'd like to focus heavily on strength, power, and lose some unwanted bodyfat.
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Old 09-09-2005, 11:07 AM   #2
Adam Burella
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Alternatively, I also wrote up a routine like this:

Day 1:
Deadlift 3x5
Bench 3x5
Chin 3x6
Military Press 3x5

Day 2:
Power clean 3x5
Squat 3x5
Bent-row 3x6
Dip 3x6


Routine would alternate Day 1 and Day 2:

Monday: Lift

Tuesday: 100 m sprints, 100 m walk, x 10

Wednesday: Rest

Thursday: Lift

Friday: 100 m sprints, 100 m walk x 10

Saturday: Run OR swim

Sunday: Rest

I plan on resting 3 minutes between sets.
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Old 09-09-2005, 07:25 PM   #3
John Frazer
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If Crossfit's working for you, why would you quit the entire system just because someone else owns the weights?

I've been on Crossfit for a year and a half ... using my living room, upstairs hall (pullup bar), the street outside, the YMCA (power rack and heavy dumbbells -- mmmm), condo association workout room (dumbbells, dip bar, C2 rower), two different city rec centers (weight benches, pullup bar and rower) and various elementary, middle and high school playgrounds and tracks (sometimes with rings hung from the football goalpost) from Virginia to Massachusetts.
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Old 09-09-2005, 07:40 PM   #4
Keith Wittenstein
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Have fun.

why would you do clapping pushups if you injured your wrist?

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Old 09-10-2005, 12:57 AM   #5
Bert Brams
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Looks good.
Never overcomplicate things.
If your joints aren't breaking up and you're making progress, keep with the show.
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Old 09-10-2005, 12:06 PM   #6
Adam Burella
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John: I'm not quitting crossfit. I've just decided to do my own thing instead of the WOD for awhile, for various reasons.

Keith: Hopefully my wrist will be healed when I start this next week, or else I'll have to modify things.

If anyone has any suggestions on the routine itself I'd be happy to hear it. Thanks.
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Old 09-10-2005, 01:39 PM   #7
Mark Roughton
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Not sure I'd pile all the plyometrics into one session as in your first example. Seems like a lot of impact. Maybe split them up and do one plyo exercise on each of the other days, then use Saturday to swim or ride.
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Old 09-10-2005, 09:19 PM   #8
Kalen Meine
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I'd go the Dan John route and make a randomizer, if you're looking for something with more iron- maybe roll once for the day's lift ala one lift a day (I'd vote deadlift, military (or roll again to pick military, push, or jerk), overhead squat, pullup, dip, and clean) roll again for sets, again for reps, and again for rest (x20 seconds or something)? I'd superset the plyo with the lift- it really does help both more then doing them seperately- maybe pick six plyos as the superset (box jump, long jump, clapping pushups, umm... that'd probably do it, actually) Maybe treat your run as a lift, and roll for length, repeats, and rest?

Actually, have you checked out Dan John's stuff itself?


http://www.t-nation.com/readTopic.do;jsessionid=15005094356B9C67B7B84019E6 5E1B1E .ba13?id=483048http://danjohn.org/day.pdf
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Old 09-11-2005, 05:25 AM   #9
John Frazer
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I'd have to disagree -- it looks to me like a very traditional program with no mixed-mode exercise and a lot less variation week to week.

Why not just do the WOD (modified for available equipment) and add some extra heavy lifting to the warmup and cooldown? If you eat right, you should lose bodyfat on that, at least as well as on anything else.
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Old 09-11-2005, 10:20 AM   #10
Adam Burella
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What's wrong with a more structured routine? I will change things up every 4 weeks or so to avoid becoming stale. I think those routines are well rounded and will produce great results. They may be lacking in the strength endurance arena.

What are the benefits of mixed-mode exercise?

Lets say you had two identical athletes, one performing the above "traditional" routine and one doing the WOD for several years. I would imagine the one doing the traditional routine would be a lot stronger and faster due to more emphasis on strength and explosive activites. The one doing the WOD would probably have a lot more strength endurance and recover a lot faster in a variety of activities.
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