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Old 06-24-2007, 09:20 PM   #1
Keith Shaffstall
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A little background on my workout schedule and history...

I started out well over three years ago working up to doing Stu Smiths Navy Seal workout routine.
Anyone who knows about it considers it the best training routine to prepare for BUDS. Its a lot of pyramiding pull ups, push ups and dips, with a whole crap load of ab excercises, then when thats done, swim a mile or two, and then go run for six or seven miles. Its pretty intense. Now I never got to the run 6 or seven miles part, I only got up to around 3 miles as I had not ran in a long while, and always had problems with shin splints and other wuss problems. After I re-enlisted in the army (from the Corps) I couldnt do the swim workout any more but I kept the gymnastic routine as intense but started running and rucking a lot more. About a year and a half ago I started almost exclusively weight training. Mostly compound movements done usually twice a week. Running 4 times a week with a 4,4, Day off 3,and 6-7 mile run, nothing on weekends except walking around some town in Germany.

Now Im in Baghdad and I make time to go to the gym. Lately Ive been doing periodizing Weightlifting routines but using basic excercises hitting body parts twice a week. example: 8,8,6 bench press; 8,8,6, incline; 8,8,6, weighted dips; 12,12,8 flys. would be my chest routine for two weeks, then id go heavier and go 5,5,3-5. then back up to 15,12,10 on the last two weeks.
SO....hopefully you are all still with me; last week I tried encorporating XFit workouts into, meaning sometimes as a substitute, sometimes two seperate workouts... like on chest day i did angie with only 50 pull ups and cycling through excercises (push ups were a that day) and I came out sweating and breathing heavy. good stuff. Leg day I incorporated deadlifts and thrusters into the workout doing 185 15,12,and 9 times and 12,12,and 9 or 10 on the thrusters with 95 on them(the squat part is what fatigued me).
Now what Im asking help with is just incorporating a xfit workout with the more conventional weight training stuff, augmenting it for optimum effectiveness.
I can ad hoc it, but I think some of the folks here with more experience could help me out.
Any help or guidance would be greatly appreciated.

Thank you,
Keith

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Old 06-24-2007, 10:12 PM   #2
Peter Dell'Orto
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Keith,

I'm new to these boards but I hope I can help. I'm adapting crossfit WODs into my MMA training and my weight training. Because of my schedule, I can't get daily access to the gym. I also need to build around my MMA class schedule and upcoming fights, not around a 3-on-1-off plan.

The most common suggestion I've seen here for mixing weight training and crossfit is to substitute the middle day of a 3-on WOD schedule with a ME or "maximum effort" day. There is an article on it in Performance Menu magazine Vol 1 Issue 3...I downloaded it for free from their site. Essentially you do one crossfit workout, then a workout aimed at maximal effort on a specific lift (squats, deadlifts, bench press, various Olympic Lifts, etc.), then the crossfit workout.

The schedule would be:

Xfit
ME (Maximum Effort)
Xfit
Rest
and repeat.

For me, I've built it around the days I can train and my access to the weights at my gym. But essentially I'm doing the same thing - a maximum effort strength day bracketed by crossfit WODs and rest. So far so good, but again, I've just started on the WODs to replace my previous structured workouts.
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Old 06-25-2007, 04:10 AM   #3
Anthony Bainbridge
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I'm confused as to why you are trying to separate "conventional weight lifting" and "CrossFit" ... CrossFit IS weight lifting, along with a bunch of other stuff.

Why not just try the WOD as rx'd for 3-6 months and see how you react? If you want to tweak it after that, you'll have a much better understanding of how to do so.
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Old 06-25-2007, 07:29 AM   #4
John McBrien
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Keith,

I will agree with Anthony. I don't necessarily understand the necessity in incorporating CF into your current workout routine. If you are managing to do a split routine and CF workouts, your intensity level is not high enough. If you are doing a split routine, then in my opinion you are missing the purpose of CF: variance, intensity, and functionality.

Anthony made a good point that CF is weightlifting. He, after all, is a big weightlifter himself and from my understanding does not employ a split routine but instead uses CF to fit his needs.

What are your goals? Providing more detail on what you would like to accomplish will assist us on the board in giving you advice.
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Old 06-25-2007, 08:23 AM   #5
Steven L Blondeau
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Part of the beauty of Crossfit is its' simplicity. Even if doing the Black Box ME variation simplicity still reigns.

I've noticed in reading the starting section that many of the questions and posts deal with topics that are answered in some form in the What is Crossfit, FAQ or Start Here sections on the main page. Just as frequently are posts along the lines of "I haven't really given Crossfit a real try but I'd like to keep doing this other stuff."

Crossfit, or the ME variation, is all you need. Check out the a Crossfit Athletic Standards chart. My guess is that whatever routine you follow now addresses very few of these skills.

The "conventional" weightlifting split you wish to keep is a relic. Give Crossfit a chance for 60 days. If your strength levels aren't where they should be jump into the Black Box ME variation.

Make sure you are addressing diet and recovery in a sensible fashion.

Learn some meditative techniques-yoga, tai chi, zen...- and voila' you are on the way to being a whole, healthy and strong human.

Stay alert and safe over there.
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Old 06-25-2007, 02:07 PM   #6
John Seiler
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Keith,

Welcome and thank you for your service.

I know where you're coming from. It can be hard to let go of the old ways. Trust me, you'll be glad you did. I lurked for months and kicked myself later. Everyone above is right. But here's the deal: If you try it full on and don't see the results you want, you can always go back to what you were doing, right?

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Old 06-25-2007, 02:20 PM   #7
Gant Grimes
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Keith, welcome and thanks for your service.

The problem with conventional weight lifting is it's...conventional.
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Old 06-25-2007, 04:26 PM   #8
Keith Shaffstall
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Thank you all for replying.

Well, When I see some of the workouts, Im thinking, I can probably do two or three WOD's.
And If I decide on doing two, should one be a bodyweight workout, then a weight lifting workout, how should I split up the WOD's?? etc...etc... How many times to do cleans a week, how many times to do squats, how many times to do thrusters and bench, when can I incorporate weighted dips and pullups..??? etc...
Does this help explain what Im trying to do?
I will probably venture into the black box ME routine as Peter and Steve have suggested.
Thanks again for the replies and the appreciation for dudes serving here. At least Im living decent(I mean for this place) Those guys out on JSS's and COPs are the guys who have it rough.
Keith
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Old 06-25-2007, 06:02 PM   #9
Gant Grimes
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Keith, I'd suggest doing Fran, then Annie, then Murph. That way you can get some weights, some bodyweight stuff, and some cardio in. You might want to do Cindy for a warmup.

Get a towel, a bucket, and a mop. Log back on after you do Fran and we'll go from there. :wink:

In all seriousness, most of the WOD don't look that intimidating, especially to those of us who thought we were "in shape." Some, like me and you, have a "show me" attitude. Nothing wrong with that. But we get shown (in my case, Cindy). Then we see the light, empty our cups, and learn about the workouts and the system that just humbled us. Good luck, brotha.
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Old 06-25-2007, 08:38 PM   #10
John McBrien
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When should you clean? When should you bench? When should you incorporate weighted dips and pull-ups?

The answer, in short, is when the WOD calls for it. One of the CF foundations is variance and this random nature means you're constantly being challenged. This also means you are helping to improve your strengths AND your weaknesses. CrossFit punishes the specialist.

Take the advice of those who have posted here and try to complete the WODs as prescribed for a few weeks. If you're smoking through them with no sweat, then reevaluate what you need to add.

As Gant said, it is very easy to be humbled by CrossFit, regardless of your current ability level.

Good luck!
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