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

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Old 08-25-2008, 08:50 PM   #191
Gavin Harrison
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Re: Hybrid programs

Adolfo, are you going to continue the program, or move on... sounds like you plan to move on with the "ending" stats.
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Old 08-26-2008, 11:17 AM   #192
Adolfo Riveron
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Re: Hybrid programs

I'm moving on to the mainsite WODs to kinda switch things up and try to lean out a bit before going to the beach in a month. I lean out really fast on the metcons. I will probably start this up again in like 6 or so weeks because its too much fun. I also enjoyed watching my strength go up every week.

I also enjoyed the eating aspect and while most of my weight gain was in muscle, i do think i gained a small amount of fat. It shouldn't take very long to get rid of it with the added metcon work and continuing IF but with less intake then while i was lifting.
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Old 08-26-2008, 12:29 PM   #193
Matt Corley
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Re: Hybrid programs

Does anyone have any suggestions on how to incorporate trapbar deadlifts into the program?

I'm doing the novice program and was thinking of putting it into the rotation of back squat, OHS, front squat. I was thinking that it would fit in after OHS and before Front squat.

Most of things that I've read say that it is more like a squat than a deadlift. But would it be better to alternate it with the regular deadlift?

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Old 08-26-2008, 07:09 PM   #194
Gavin Harrison
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Re: Hybrid programs

Matt,

Yes, trap bar deadlifts are basically squats, don't bother with them at all. Deadlifting is way more beneficial to you... particularly since you're already squatting!
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Old 08-27-2008, 03:06 AM   #195
Leroy Naarden
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Re: Hybrid programs

Hi everyone,

I'm from holland and have been crossfitting for well over a year now. Even though I'm in the best shape ever, I still feel that I'm lacking (upper body) strength.

I wanna give the Intermediate/advanced version of the Hybrid program a try, but the problem is that my current schedule only allows me to train on M, T, Tr and Sa.
Further, I've got a lot of time for training on T, but only a little on Sa.

Is it possible to start the Tr workout on T and rotate from there on, or is that counterproductive? I think Gant stated somewhere that the program was designed in this specific way for al kinds of reasons wich I can't recall right now

Suggestions are welcome..
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Old 08-27-2008, 07:56 AM   #196
Gant Grimes
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Re: Hybrid programs

4 days is plenty.

I seriously overestimated the importance of OHS in the original program.

Try something like:

M: front lever
power snatch 5x2/7x1
bench 3x5
moderate metcon (3-5 mins.)

T: handstand work
C&J 5x2/7x1
squat 3x5
DL/RDL 1x5/1x12
reverse hypers or GH raises would be nice
chins
overhead situps

R: L-sits
press 3x5
power snatch/power clean
front squats 3x3
heavy metcon

Sa: (20 minute workout)
KB work--long cycle C&J for 4-6 mins.
light to moderate metcon (7-20 mins.)
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Old 08-28-2008, 03:46 PM   #197
Charles Bennington
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Re: Hybrid programs

Quote:
Originally Posted by Gant Grimes View Post
4 days is plenty.

I seriously overestimated the importance of OHS in the original program.
Would you mind elaborating on this a little bit more?
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Old 08-29-2008, 02:11 PM   #198
Gant Grimes
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Re: Hybrid programs

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Originally Posted by Charles Bennington View Post
Would you mind elaborating on this a little bit more?
If you're snatching and cleaning, they don't need their own day. I'd squat 3x per week, doing back squats twice per week and maybe OHS and front squats the same day.

Hitting a single at bodyweight is a nice mark, but there's not much point in doing 15 x BW. Really.

You'd be better served by subbing snatch balances each time you do OHS.
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Old 08-29-2008, 02:13 PM   #199
Charles Bennington
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Re: Hybrid programs

Quote:
Originally Posted by Gant Grimes View Post
If you're snatching and cleaning, they don't need their own day. I'd squat 3x per week, doing back squats twice per week and maybe OHS and front squats the same day.

Hitting a single at bodyweight is a nice mark, but there's not much point in doing 15 x BW. Really.

You'd be better served by subbing snatch balances each time you do OHS.
I figured it would be something along the lines of this, thanks for the answer.
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Old 08-29-2008, 02:15 PM   #200
Gant Grimes
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Re: Hybrid programs

Quote:
Originally Posted by Charles Bennington View Post
I figured it would be something along the lines of this, thanks for the answer.
It's not a bad exercise. Hell no. But there's a lot to do in a hybrid program, and we want to maximize our time.
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