1 yr into SS, starting CFSB

[Om Puri]

i've made good gains on SS over the year, i've also learned O lifts and am interested in leaning out a little while not losing too much strength. would CFSB be for me?

the thing i really like about CF is the variety of movements, but what worries me about doing CF is that when you're racing with the clock, technique can become sloppy and cause injury. can anyone address this? is it possible to do metcons a little cautiously/slowly rather than for speed?

also, i have the CFSB pdf, can anyone suggest metcons? on CFSB there are 5 programmed metcons per week.

thanks.


5'8" 160# 1RM:BS 275, BP 185, DL 310, OP 125, PC 145, BR 155

[Jacob Israel Briskin]

Originally Posted by Om Puri

5'8" 160# 1RM:BS 275, BP 185, DL 310, OP 125, PC 145, BR 155

You've been "doing SS" for a year and these are your numbers? Sounds like someone hasn't been DTP.

[Ted Apollo]

as far as the technique is concerned during metcons it shouldn't be a problem. you can't really half speed a clean. the weight is usually low enough in the WODS that your form won't break down.

as for CFSB you should actually continue to see strength gains. CFSB is an intermediate training program meaning that gains are to be made on a weekly basis instead of work out of workout to workout like SS. are you still making linear progress every workout on SS? if so you might want to wait on changing programs until you hit that plateau.

and don't worry about 'leaning out' yet. the extra weight will help make strength gains.

[Brian Bedell]

YNDTP, yep.

If you are bored with SS as you've been "doing it" for a year, I would do CFFB.

But if i was you, I would SS with the milk. You are 5-8 160, I'm 5-8 205. You don't need to "lean out."

[Ted Apollo]

Originally Posted by Brian Bedell

But if i was you, I would SS with the milk. You are 5-8 160, I'm 5-8 205. You don't need to "lean out."

i was just thinking the same thing. you should think about GOMAD (gallon of milk a day)

[Jacob Israel Briskin]

Originally Posted by Brian Bedell

YNDTP, yep.

If you are bored with SS as you've been "doing it" for a year, I would do CFFB.

But if i was you, I would SS with the milk. You are 5-8 160, I'm 5-8 205. You don't need to "lean out."

Jeez, and I thought I was fat...

[Brian Bedell]

Originally Posted by Jacob Israel Briskin

Jeez, and I thought I was fat...

Did you just call me fat?

[Om Puri]

Originally Posted by Jacob Israel Briskin

You've been "doing SS" for a year and these are your numbers? Sounds like someone hasn't been DTP.

what is DTP?

i started stronglifts (5x5), then progressed to SS (3x5), then progressed to bill starr's madcow program (ramping/ascending 5x5). i wrote "SS 1 year" just to be succinct and along the way i had an RC injury which set back some of my lifts for a few months. i made linear gains with each program till i maxed out and then moved on to the next program. my strength has improved but i've also gained some body fat. my goals are to be lean & strong (i'm vain, i don't want to be fat & strong like dave tate - i appreciate his expertise but i don't want to look like him or other big powerlifters). so that's why i think CFSB might be what i need. any help would be appreciated.

[Jacob Israel Briskin]

Originally Posted by Brian Bedell

Did you just call me fat?

No, I said I was fat.


You're just obese.

[Timothy Gilday]

Originally Posted by Jacob Israel Briskin

No, I said I was fat.


You're just obese.

This is not the place for personal attacks or rude remarks.