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

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Old 03-18-2009, 10:44 AM   #211
Jeff Martin
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Re: CFSB - Ask your questions here!

Chris,
That is so COOL! Congrats.
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Old 03-18-2009, 12:33 PM   #212
Darrell E. White
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Re: CFSB - Ask your questions here!

OUTSTANDING Chris! Good for you.

--bingo
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Old 03-18-2009, 12:35 PM   #213
Chris Walls
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Re: CFSB - Ask your questions here!

Thanks. I was most likely way understrong for a dude with my frame. I am only now pulling away from one of my guy's here who, up until just recently, was keeping up with me lbs for lbs on all lifts (if he wasn't beating me...) and I am 205 and he is 145.
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Old 03-18-2009, 03:18 PM   #214
David Knutzen
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Re: CFSB - Ask your questions here!

Chris, my experience has paralleled yours. My high-rep sets are just increasing crazy fast! I'm almost to a 200lbs 20-rep back squat, and my deadlifts are doing just as well. Definitely a cool benefit that I didn't really see during my SS cycle.
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Old 03-18-2009, 06:45 PM   #215
Michael Henry
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Re: CFSB - Ask your questions here!

I have a question about Week 6, which I'll be in next week. In doing 5-3-3-1-1-1-1, what weight should I be striving for, as far as how close to ME for that rep scheme? It seems that trying to get my max at 5, then 3, then 3, before I even get to the 1's, I'd be spent. Is the goal of the rep scheme to just 'warm up' to get those ME 1's?
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Old 03-19-2009, 01:06 AM   #216
Chris Kemp
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Michael Henry View Post
I have a question about Week 6, which I'll be in next week. In doing 5-3-3-1-1-1-1, what weight should I be striving for, as far as how close to ME for that rep scheme? It seems that trying to get my max at 5, then 3, then 3, before I even get to the 1's, I'd be spent. Is the goal of the rep scheme to just 'warm up' to get those ME 1's?
Michael, that's just a suggested ramp up to hit your new 1rm. Tweak it to suit your own needs.

Cheers, kempie
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Old 03-20-2009, 10:56 AM   #217
Jeff Martin
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Re: CFSB - Ask your questions here!

Chris,
Last summer my one rep max was 345. Yesterday I pulled 350 x 12. My elation though was short lived as I watched Mike Hom pull 420 x 10.
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Old 03-21-2009, 03:30 AM   #218
Eddie Watts
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Re: CFSB - Ask your questions here!

the wod just up
225 deadlift 21/15/9
run 800m
would this be acceptable to replace the high rep deadlifts after the 3 sets of 3 rep?
or should this be a wod for another day? i might do it on my full metcon day instead if this is the case
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Old 03-21-2009, 07:37 AM   #219
Darrell E. White
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Re: CFSB - Ask your questions here!

B: do it another day. The high rep sets are designed for a particular stimulus, and the 21-15-9 (or 15-12-9, etc) have a 1:00 rest between sets.

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Old 03-22-2009, 09:16 PM   #220
Antun Karlovac
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Re: CFSB - Ask your questions here!

Hi Kempie,

Does that mean that I should be avoiding hitting my newly-established 5RM and 3RM on the sets of 5 and 3 respectively, in the last week?

Is the idea to save my strength for the 1RMs, or should I be hitting my 5RM, then hit my 3RM then hit my 1RM somewhere in the last 4 single reps?

Thanks,

Antun

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Originally Posted by Chris Kemp View Post
Michael, that's just a suggested ramp up to hit your new 1rm. Tweak it to suit your own needs.

Cheers, kempie
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