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

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Old 12-16-2012, 05:31 AM   #1
Pascal Poirier
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Exclamation 12 week crossfit program

Hi,

one of my friend just showed me a 12 week crossfit program he tooked from a book. That program is designed for somebody who almost never run or not more than 5k distance. A very beginner.

He claim that with that program based on crossfit wourkout and a couple of running(principally short interval running) a beginner could be able to run marathon and ultra distance.

Here's the 12 week. I would like to have your toughts on this.

Thank you !

by the way, sorry for my english, im french.



http://s8.postimage.org/g3ss9mkz9/week1.png
http://s17.postimage.org/8aeu0i933/week2.png
http://s14.postimage.org/wobqm3bxd/Week3.png
http://s12.postimage.org/btmcfbcml/week4.png
http://s9.postimage.org/63gxkgpin/week5.png
http://s7.postimage.org/opedamhuz/week6.png
http://s9.postimage.org/9qwoqixpr/week7.png
http://s12.postimage.org/s9q7lawfh/week8.png
http://s9.postimage.org/je0708qpb/week9.png
http://s7.postimage.org/fhr6r1h4b/week10.png
http://s16.postimage.org/eg8z8vosl/week11.png
http://s17.postimage.org/t27avhzsv/week12.png
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Old 12-16-2012, 10:48 AM   #2
Brendan McNamar
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Re: 12 week crossfit program

I'm not reading 12 weeks.

From looking at week 1 I can tell you there are a lot of skills programed. It is fairly unusual to find a deconditioned and highly skilled athlete.

I don't know any new folks who can do double unders or 1RM Bench Presses.

If you want to run distance then follow CrossFit Endurance.
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Old 12-16-2012, 11:54 AM   #3
Andrew N. Casey
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Re: 12 week crossfit program

i don't think it would be possible for a beginner to even do that program. heck, i don't think some very good and experience crossfitter could do some of that. but even if someone did do that, no, they would not be ready to run a marathon much less an ultra.
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Old 12-16-2012, 12:10 PM   #4
Andre J Gordon-Ruddell
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Re: 12 week crossfit program

Ive been doing this for four months and I would struggle big time with this. Even if I had my trainer there pushing me.
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Old 12-16-2012, 07:05 PM   #5
David Meverden
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Re: 12 week crossfit program

Maybe he means it's for a highly experienced CrossFitter who is new only to distance running? Offhand the programming looks a lot like CF Endurance's stuff.

I agree with the other sentiments; definitely too little rest for the majority of people.
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Old 12-16-2012, 08:35 PM   #6
Pascal Poirier
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Re: 12 week crossfit program

Here's the information from the program my friend gave me.

Brian Mackenzie made this program for Timothy Ferris, the guy who write the book 24 hour body


12 WEEKS TO 50K
Here represents the exact 12-week program Brian designed to take me from 5K to 50K. I also
wanted to target a 24-minute 5K time, which would (if sustained) approximate a 3:50
marathon.27
The 12-week program is based on my following stats, which he requested:
400m times, with 90 seconds of rest between: 1:20, 1:30, 1:34, and 1:39.
Military press with barbell: 145 lbs. ◊ 4 reps.
1-repetition max deadlift (DL): 450 lbs.
1-repetition max deadlift (DL): 450 lbs.
CrossFit (CF) routines for comparison: I didnít have this, so I indicated I could do 50 shoulderlevel
swings with a 40kg kettlebell.
5K time and back squat poundages: I had neither, the latter due to shoulder surgery in 2004. I
asked him to include front squatting if squatting were required.
Some additional notes on the three-month program:
If there is only one workout prescribed for the day, it is possible to do an A.M. workout in the P.M.
or vice versa.
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Old 12-16-2012, 08:50 PM   #7
William Burton
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Re: 12 week crossfit program

Ferris was already quite lean and used to regular exercise when that program was written for him (he's also a little guy, so running would be less stress than for someone of greater bodyweight). From th above, he could Deadlift close to 3x his bodyweight. He was far from an untrained newby.


Also, Ferris is trying to sell books. So any claims he makes will tend to be a bit over the top.
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Old 12-17-2012, 01:47 AM   #8
Pascal Poirier
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Re: 12 week crossfit program

Ok, by the way here's my stat :

Age 23 height 5'7'' weight 150pounds

squat 1rm: 275 pounds
deadlift 1rm: 330 pounds
bench press: 225 pounds

I did a Spartan Sprint race last june and started running since that race. I bought this year's season Canadian Spartan race pass so I have about 10 races this summer and 2 Beast(12+miles and 25+obstacles).

My 5k time is 22min.

So I am training for those races but don't want to loose strength.
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