CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 08-08-2011, 02:36 PM   #71
Kane Greene
Affiliate Kane Greene is offline
 
Kane Greene's Avatar
 
Profile:
Join Date: Jul 2008
Location: Fairbanks  AK
Posts: 164
Re: Try this Strength + CrossFit Programming... Starting on August 5th

90% or greater. If it's right at 90% I would count it as a work set.
  Reply With Quote
Old 08-08-2011, 05:03 PM   #72
James Orr
Member James Orr is offline
 
James Orr's Avatar
 
Profile:
Join Date: Feb 2010
Location: Fresno  CA
Posts: 583
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Thanks, guys.
  Reply With Quote
Old 08-08-2011, 07:24 PM   #73
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Ok - so today's WOD. I'm going to do L2.

Does 9 x 3 = 9 sets of 3 at 60% 1RM ... you say focus on bar speed does that mean a steady tempo or that you should do it as fast as you can?

For the max height box jump, i really don't have the equipment to do it, could I do 5 x 2 tuck jumps or ???
__________________
The greatest of journeys began with a single step. LOG
  Reply With Quote
Old 08-08-2011, 08:25 PM   #74
Kane Greene
Affiliate Kane Greene is offline
 
Kane Greene's Avatar
 
Profile:
Join Date: Jul 2008
Location: Fairbanks  AK
Posts: 164
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Andy,

You should be trying to apply as much force as possible, moving the weight as fast as possible. There is 60seconds rest between sets.

Tuck jumps might be hard for max height. I could see it being easier to focus on pulling your knees up vs. jumping as high as you possibly can. I think I would maybe do them by a wall and jump and slap the wall. That way you know how high you are jumping and can monitor improvements.
  Reply With Quote
Old 08-08-2011, 10:44 PM   #75
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Kane--how long do most of your workouts take including warmup, then strength and then the conditioning WOD?

If you do the DE Stuff right, it can move pretty fast, but if you are hitting 4-7 90% singles on ME day, that can be 20-30 minutes depending on how much rest you take between sets?
  Reply With Quote
Old 08-09-2011, 10:21 PM   #76
Kane Greene
Affiliate Kane Greene is offline
 
Kane Greene's Avatar
 
Profile:
Join Date: Jul 2008
Location: Fairbanks  AK
Posts: 164
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Robert,

If you're doing the whole thing, including warm up and taking 5-10 minutes to stretch afterwards you'd be looking at between 45-90 minutes. It really just depends on what the plan is for the day.
  Reply With Quote
Old 08-10-2011, 10:19 PM   #77
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Kane--that's pretty good to get through a warm-up, thorough strength workout, assistance work and then a metcon followed by stretching.

How much time do you take between ME sets?
How much time do you take between assistance work sets?

Part of the reason I'm asking about timing, is that when my brother works out with me we are a little time limited due to his work schedule. We try to do a basic strength program--usually a conjugate version meaning a max effort lift followed by some assistance work then a WOD. The warmup and strength work usually takes 40 minutes and since we only have equipment for one a metcon might take 20-40 minutes total for both of us.

Thanks for all the responses.
  Reply With Quote
Old 08-10-2011, 11:20 PM   #78
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Quote:
Originally Posted by Kane Greene View Post
Andy,

You should be trying to apply as much force as possible, moving the weight as fast as possible. There is 60seconds rest between sets.

Tuck jumps might be hard for max height. I could see it being easier to focus on pulling your knees up vs. jumping as high as you possibly can. I think I would maybe do them by a wall and jump and slap the wall. That way you know how high you are jumping and can monitor improvements.
Do you do the strength work first or after the metcon?
__________________
The greatest of journeys began with a single step. LOG
  Reply With Quote
Old 08-11-2011, 01:15 PM   #79
Kane Greene
Affiliate Kane Greene is offline
 
Kane Greene's Avatar
 
Profile:
Join Date: Jul 2008
Location: Fairbanks  AK
Posts: 164
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Robert,

Depends on what the ME exercise is. Usually between 2-5 minutes. Closer to 2 minutes on upper days and closer to 5 on lower days. It just really depends on how I feel during the working sets.

Assistance work I go 1-2 minutes between sets.

I think the big thing is to cut out all ****ing around when you are training. No chit chat, no scratching your ball sack, no excessive trips to the water fountain. Just shut the **** up and do work. The only conversation should be training related or encouragement during working sets. Other than that, save it for the ride home.

Andy--

Strength before WOD unless otherwise specified.
  Reply With Quote
Old 08-12-2011, 09:00 AM   #80
Ross Dijulio
Member Ross Dijulio is offline
 
Profile:
Join Date: Jul 2010
Location: Mercer Island  WA
Posts: 49
Re: Try this Strength + CrossFit Programming... Starting on August 5th

Kane-

I have been checking your site everyday this week as I am looking for a new program to start come september when I move into my house before school starts, and I will have a lot of time to train. I have incorporated conjugate/westide principles before and I didn't make much progress, probably because I didn't know how to program. Anyways I noticed this week there were not a lot of assistance exercises in the form that both louie and chris mason prescribe, is there a reason that you do not include them as much? or should i expect there to be more in the future?

Ross
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Crossfit Football strength programming question? Matt Corley Workout of the Day 12 05-14-2011 11:20 AM
Starting Strength or Starting Crossfit? Chris Mannion Starting 21 01-29-2011 09:58 AM
STARTING STRENGTH questions/programming (another) David Goodrich Fitness 2 02-27-2008 08:01 PM
Mt Rainier's Strongest Man Sat August 5th, in WA Laurie Bowler Competitions 4 08-12-2006 09:54 AM


All times are GMT -7. The time now is 10:22 AM.


CrossFit is a registered trademark of CrossFit Inc.