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

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Old 09-14-2011, 03:26 AM   #1
Dustin Standel
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Strength gains and CF performance

Would someone do better at improving CF following a classic strength program, such as GSLP, SS, and 5/3/1, or would they do better to follow an olympic lifting program such as Catalyst Athletics?
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Old 09-14-2011, 04:03 AM   #2
Struan Potter
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Re: Strength gains and CF performance

Depends on the individual and their goals.
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Old 09-14-2011, 04:07 AM   #3
Eric Montgomery
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Re: Strength gains and CF performance

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Originally Posted by Struan Potter View Post
Depends on the individual and their goals.
...as well as how good they are at the Oly lifts. If your Oly technique is bad, you'll benefit greatly from some extra time spent learning the lifts and getting more repetitions on them. If it's already pretty good, getting stronger in general will help.
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Old 09-14-2011, 12:18 PM   #4
Andrew Bell
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Re: Strength gains and CF performance

There is a rare competition that is a combo of power lifting and and oly lifting called the "super total". This is the type of training I do, with some met con sprinkled in. Might want to do some research into that type of training if you can't decide on one way or the other.
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Old 09-14-2011, 12:24 PM   #5
Lorenzo Inglese
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Re: Strength gains and CF performance

I would not deviate from the main page. Don't you want that 700 lb. deadlift?
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Old 09-15-2011, 11:25 AM   #6
Alexander Martin
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Re: Strength gains and CF performance

Matt Chan seems to have a very strength biased program which works for him, and I know he is not alone.
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Old 09-15-2011, 11:28 AM   #7
Ryan Hoegner
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Re: Strength gains and CF performance

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Originally Posted by Lorenzo Inglese View Post
I would not deviate from the main page. Don't you want that 700 lb. deadlift?
hehe
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Old 09-15-2011, 06:14 PM   #8
David Meverden
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Re: Strength gains and CF performance

For someone of your strength level I would say a slow lift program, absolutely, unless you have absolutely no o-lifting skills.

Working olympic lifts will train the neurological aspect a lot, give you lots of form practice, and build some strength, but it can't compete with Squats, Deadlifts, and the like when talking brute strength. And for CrossFit you need strength that is applicable to a number of different tasks, so the brute strength--if you have a halfway decent clean and snatch--will be more useful.

If you don't have ANY o-lift skills then CF will be difficult and O-lifting would pay off more, but even then I would just recommend devoting just some time on the sides (maybe 1 day per week plus 10 minutes here and there in your warmup) working O-lifting, and devoting the rest to main lifts.
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Old 09-15-2011, 07:41 PM   #9
Katherine Derbyshire
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Re: Strength gains and CF performance

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Originally Posted by David Meverden View Post
Working olympic lifts will train the neurological aspect a lot, give you lots of form practice, and build some strength, but it can't compete with Squats, Deadlifts, and the like when talking brute strength.
Ummm..... Oly lifters do boat loads of squats. Every workout on a pure oly program, typically.

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Old 09-15-2011, 08:13 PM   #10
Damon Stewart
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Re: Strength gains and CF performance

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Originally Posted by David Meverden View Post
For someone of your strength level I would say a slow lift program, absolutely, unless you have absolutely no o-lifting skills.

Working olympic lifts will train the neurological aspect a lot, give you lots of form practice, and build some strength, but it can't compete with Squats, Deadlifts, and the like when talking brute strength. And for CrossFit you need strength that is applicable to a number of different tasks, so the brute strength--if you have a halfway decent clean and snatch--will be more useful.
A good Oly session should include whole lifts, pulls, squats, and possibly some pressing. Most weightlifters are ridiculously strong as well as being explosive, powerful, and well coordinated. 3 days/week of properly structured Oly sessions are more beneficial to CF'ers than slow lifts.

I hadn't deadlifted over 315 in a year and recently pulled 445, a lifetime PR, after a couple months of 3x/week weightlifting.

Here's a good template: (w/f/s) http://www.pendlay.com/A-Training-Sy...ers_df_90.html
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