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Old 04-01-2009, 11:00 AM   #251
Antun Karlovac
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Re: CFSB - Ask your questions here!

Hey all,

I'm in week 6 now, and am looking for recommendations on what to do for the 7th week. I definitely want to take a rest before I do another cycle. The article talks about linear/wave progressions and a rest week or half-volume week for week 7.

If I switch to the normal CrossFit main page WODs for a week, but avoid any heavy lifting ones that come up, is that considered a "rest" week from the perspective of CFSB? Or is the recommendation to actually rest completely - i.e. do little or no exercise at all - for a week?

Also, what are linear/wave progressions? The only reference to them in the article was in the table at the end.

Thanks,

Antun
P.S. It's been an awesome experience. Thanks to all involved for the work that has gone into this. My lifts have improved loads, as has my performance in MetCons. The only thing that's fallen down a bit is my running pace, but I know how to fix that.
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Old 04-01-2009, 09:27 PM   #252
Ryan Brown
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Re: CFSB - Ask your questions here!

So, John Welbourn just launched the CF football site and it looks like a great place to get ideas on short/heavy metcons. I'm definitely going to start borrowing some of that programming for my CFSB wods. What do you guys think?
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Old 04-01-2009, 09:49 PM   #253
Marcus Smith
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Re: CFSB - Ask your questions here!

Spam From A Spammer
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Last edited by Lynne Pitts : 04-03-2009 at 02:34 PM.
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Old 04-01-2009, 10:58 PM   #254
Ryan Brown
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Re: CFSB - Ask your questions here!

Marcus, your post has NOTHING to do with CFSB. Why is it in this thread?
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Old 04-02-2009, 12:58 PM   #255
Brian Bedell
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Re: CFSB - Ask your questions here!

Ryan,
thanks for letting us know the summary, it was too long for me to read...now, no reason to!
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Old 04-02-2009, 01:20 PM   #256
Eddie Watts
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Brian Bedell View Post
Ryan,
thanks for letting us know the summary, it was too long for me to read...now, no reason to!
sadly for me i read it all before seeing ryans post.
anyway back on track:
did my shoulder press 1RM and sadly it was the same as before.
i probably messed it up myself because halfway through i decided throwing bench press in place of shoulder press would be a good idea and so did 1/2SP progression and 1/2 bench press progression.
my usual 1RM was easier than last time though so i'm not overly concerned.
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Old 04-06-2009, 05:01 AM   #257
Michael Halbfish
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Re: CFSB - Ask your questions here!

Crossfit Football seems very similar to CFSB. It can be another good option for people who want to do a more strength oriented Crossfit.
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Old 04-06-2009, 08:01 AM   #258
David Knutzen
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Re: CFSB - Ask your questions here!

Finished up Week 6 last week, here's my results.

Bodyweight: 150lbs
Shoulder Press: 130lbs (previously a very sketchy 120)
Squat: 275lbs (previously 245)
Deadlift: 325 (previously 290)
Bench Press: 200 (no clue what it used to be)

I am really stoked with the results. I consumed a caloric surplus, and put on about 10lbs over the course of the cycle, which definitely helped out. I bonked a little around week 4, but came back strong. I'm most surprised by the bench press results, as I was honestly only expecting to get about 185. My 20 rep squat is 195lbs, and I'm looking forward to increasing that as well over the next CFSB cycle.

Back into it next week! I love this program!
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Old 04-09-2009, 07:20 PM   #259
Paul Crush
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Re: CFSB - Ask your questions here!

Can someone please guide me to where i can find this CFSB workout? I clicked on the links in the first post and they dont work for me. Would really like to check this out but can find original article, template, or anything.

thanks
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Old 04-09-2009, 07:54 PM   #260
Scott Allen Hanson
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Paul Crush View Post
Can someone please guide me to where i can find this CFSB workout? I clicked on the links in the first post and they dont work for me. Would really like to check this out but can find original article, template, or anything.

thanks
Here's a link (WFS):

http://journal.crossfit.com/search.p...+Strength+Bias.

Its the third article down the page. You can only get it if you're a subscriber to the CFJ. Its actually a program, not a workout.
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