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Old 01-09-2012, 10:21 AM   #1
Elias Kavén
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In need of help with size and strength!

Hi to all of you in the world of Crossfit!

I'm from Finland so excuse me for my English

I'm new to this thing called CrossFit and have done just a couple of the WODs listed on the mainsite. I got to say that I fell in love with a first try. I used to be amateur boxer but had to quit because of finishing year in Finnish highschool and had to focus on education ans so on (and if I have to speak whole truth I kind of lost motivation to boxing...)

My problem with CrossFit is that I'm not strong enough to do all movements with required weights. I am 19 years old, 187 cm (6 feet 1) tall and I weigh about 77 kg (170 pounds). So this is why I am writing to you to get tips and instructions to gain some muscle and strength while training Crossfit. I have tried to read other threads and get some tips but I haven't found any spesific cases like me (propably because of lack of reading English or just stupidity )

So what do you suggest for me? Do I need to work on strength and focus solely for gaining mass before I even start with CF, should I do strength, CF and endurance on different days or should I train strength on the same days as CF? Any suggestions will be taken with gratitude already!
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Old 01-09-2012, 11:26 AM   #2
Jesse Newman-Barnhart
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Re: In need of help with size and strength!

To get good at CrossFit, do CrossFit. You will see strength gains but they won't be as drastic compared to a dedicated strength program. If you want a good strength basis then you should check out Starting Strength. Its a linear progression program based around lifting big and eating bigger. Most people see huge gains in just two months of SS. Then once you have a good foundation of strength you can cut back the volume on the major lifts and start up with CrossFit WODs. Best of luck and welcome!
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Old 01-10-2012, 10:23 AM   #3
Elias Kavén
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Re: In need of help with size and strength!

Thanks for the reply! I'll look into this Starting Strength
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Old 01-11-2012, 03:32 AM   #4
Frances Ballesteros
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Re: In need of help with size and strength!

You could always do the hybrids like CFFB, GSLP, etc
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Old 01-15-2012, 08:16 AM   #5
Rodger Core
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Re: In need of help with size and strength!

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Originally Posted by Frances Ballesteros View Post
You could always do the hybrids like CFFB, GSLP, etc
this is what i'm going to do OP. CFFB (crossfit football) I'm brand new here too and my conditioning sucks real bad because All i cared about before was getting big. Now I don't care about that much anymore but anyhow I did SS and I'll say while i saw good strength gains, I wasn't doing anything about conditioning...It's better to do a hybrid than do SS and throw in WOD's so visit crossfitfootball.com I have been looking at stuff on there since yesterday after my first WOD off the mainpage and it looks great
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Old 01-15-2012, 02:22 PM   #6
Elias Kavén
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Re: In need of help with size and strength!

Thanks again for the replies! I'll check especially into CFFB. Would you recommend like doing 3 pure strength trainings and 1 or two conditioning training (crossfit) or would you blend strength training into same training with conditioning?

And I tested my basic movements this week and these were my results:

Deadlift: 120 kg (265 pounds)
Clean: 90 kg (200)
Back squat: 100 kg (220)
Bench: 75 kg (165)
Press: 55 kg (120)

So I guess this pretty much says I need to improve my upper body.
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Old 01-15-2012, 02:32 PM   #7
Frances Ballesteros
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Re: In need of help with size and strength!

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Originally Posted by Rodger Core View Post
this is what i'm going to do OP. CFFB (crossfit football) I'm brand new here too and my conditioning sucks real bad because All i cared about before was getting big. Now I don't care about that much anymore but anyhow I did SS and I'll say while i saw good strength gains, I wasn't doing anything about conditioning...It's better to do a hybrid than do SS and throw in WOD's so visit crossfitfootball.com I have been looking at stuff on there since yesterday after my first WOD off the mainpage and it looks great
If you're going to do CFFB do everything to the letter, that way you'll get the most out of it.

Good luck
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Old 01-15-2012, 02:34 PM   #8
Frances Ballesteros
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Re: In need of help with size and strength!

Quote:
Originally Posted by Elias Kavén View Post
Thanks again for the replies! I'll check especially into CFFB. Would you recommend like doing 3 pure strength trainings and 1 or two conditioning training (crossfit) or would you blend strength training into same training with conditioning?

And I tested my basic movements this week and these were my results:

Deadlift: 120 kg (265 pounds)
Clean: 90 kg (200)
Back squat: 100 kg (220)
Bench: 75 kg (165)
Press: 55 kg (120)

So I guess this pretty much says I need to improve my upper body.
Well you have similar numbers as mine, and at your height you need to gain some weight and strength as well. CFFB has all you need, if you folow it as prescribed, you should see strength gains, add a caloric surplus in your diet and you'll gain muscle mass and the strength gains will come quicker.

Good luck!
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Old 01-16-2012, 03:12 AM   #9
Elias Kavén
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Re: In need of help with size and strength!

Thanks again Frances. Have you followed the CFFB program? What kind of results have you got from it? Did you raise your weights used in program by time or did you do always with the weights as described? (Sorry with my English, I hope you understand what I mean) And is the main point in lifts doing them with quality or by as fast as possible?
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Old 01-16-2012, 05:00 AM   #10
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Re: In need of help with size and strength!

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Originally Posted by Elias Kavén View Post
Thanks again Frances. Have you followed the CFFB program? What kind of results have you got from it? Did you raise your weights used in program by time or did you do always with the weights as described? (Sorry with my English, I hope you understand what I mean) And is the main point in lifts doing them with quality or by as fast as possible?
Go to the website and have a look. There's also a good FAQ there. There's also a blog that the author writes called Talk To Me Johnnie, it has lots of information.

But to answer your question, it has both. You do the part on the right of their website first, which is typically 3x5 of a lift eg squat or bench. Then the part in the middle second, which is a wod in similar format to normal Crossfit. However, the wods there are generally heavier, faster and / or power and speed oriented because they're designed for people who are playing contact sports.
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