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

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Old 07-31-2014, 08:18 AM   #1
Nada Hassan
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how much is too much?

i want to start training with volume andwith more specific goals.

currently i would like to increase my olymic lifts + my squat,bench, and deadlift. i would also lioe to increase my endurance and get better at longer WODs

this is today's workout schedule:

9:00 am : gym
5x5 for squat,bench,press
+ cataylst program for clean and snatch

finish at 10:00

then 11:00am: short intense endurance WOD

800m run/ 8 c&J 45Kilo
400m run/ 4 c&J 50 kilo
200m run/ 2 c&J 55 kilo
100m run/ 1 c&J 60 kilo

then at 1 pm : long WOD

murph

then half hour break

then work on gymnastics:
press to handstand progressions
muscle up progressions
human flag progressions
planche progressions

then 20 min recovery jog and 20-30 min mobilty

so if i were to do this every other day(include long WOD) (so i would be doing a short WOD daily except on recovery day) and olympic lift 5 days a week but do the stronglifts 3 days a week wity an active recovery day; would it be OKAY? Or would it be too much and if so what do you recommend?
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Old 07-31-2014, 08:26 AM   #2
Luke Sirakos
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Re: how much is too much?

You are asking if strength training followed by a short wod followed by something like murph every other day is too much? Murph every other day is too much by itself.
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Old 07-31-2014, 08:31 AM   #3
Nada Hassan
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Re: how much is too much?

Quote:
Originally Posted by Luke Sirakos View Post
You are asking if strength training followed by a short wod followed by something like murph every other day is too much? Murph every other day is too much by itself.
then how do you recommend i go about it. i am used to high volume . like i was doing everything else. this is my first day to try something like this(adding longer WOD). because like i said i want to yet better at them so i thought mabye add them 3 days a week?
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Old 07-31-2014, 08:39 AM   #4
Mike Doehla
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Re: how much is too much?

Seems like overkill. Have you been doing this much work for a while? If so, congrats, if not, you may be surprised how hard it is.

I'm most impressed that you can finish squats, bench, press, clean jerks, and snatch in an hour though.
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Old 07-31-2014, 09:04 AM   #5
Eric Montgomery
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Re: how much is too much?

Quote:
Originally Posted by Nada Hassan View Post
then how do you recommend i go about it. i am used to high volume . like i was doing everything else. this is my first day to try something like this(adding longer WOD). because like i said i want to yet better at them so i thought mabye add them 3 days a week?
1. Pick a program that fits your goals.
2. Follow it.

Notice how I didn't say "combine three or four programs that look kinda cool and mash them all together."

Volume for the sake of volume isn't a good idea.
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Old 07-31-2014, 09:21 AM   #6
Andrew Bell
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Re: how much is too much?

Quote:
Originally Posted by Eric Montgomery View Post
1. Pick a program that fits your goals.
2. Follow it.

Notice how I didn't say "combine three or four programs that look kinda cool and mash them all together."

Volume for the sake of volume isn't a good idea.
Agree here.

Pick a strength program that prescribes met cons. For those met cons do EMOM type stuff. Or even "death by" stuff.

So a typical day may look like:
clean and jerk: 3x2 at 85%
squat: 5 sets of singles at 90%

rest 10 minutes

EMOM 15 minutes:
5 burpees
5 pull ups
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Old 07-31-2014, 09:48 AM   #7
Keith Miller
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Re: how much is too much?

You think you're going to do the 5x5 with squat, bench, and press, then a catalyst athletics workout with clean & snatch in an hour??!! If you're working hard enough, you would be hard pressed to get either of those workouts done in an hour.

I agree that you need to focus on one program that meets your goals. And your goals can't be to improve in everything. You have to pick one area to really focus on, then move to the next one.
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Old 07-31-2014, 10:09 AM   #8
Luke Sirakos
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Re: how much is too much?

Quote:
Originally Posted by Nada Hassan View Post
then how do you recommend i go about it. i am used to high volume . like i was doing everything else. this is my first day to try something like this(adding longer WOD). because like i said i want to yet better at them so i thought mabye add them 3 days a week?
See all three suggestions above.

I want to cut fat, build muscle, increase strength, increase endurance, and increase power but unfortunately that is not how it works, you need to pick a specific goal, find a program that fits that, and do it as prescribed.

Quality programs were developed by people much smarter than me or you and there is a reason they wrote them up the way that they did.
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Old 07-31-2014, 11:22 AM   #9
Andrew Bell
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Re: how much is too much?

Quote:
Originally Posted by Luke Sirakos View Post
I want to cut fat, build muscle, increase strength, increase endurance, and increase power but unfortunately that is not how it works, you need to pick a specific goal, find a program that fits that, and do it as prescribed.
Yup. Think of it as a pie chart. Only so much to go around. Just decide how you want to divide it up.
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Old 07-31-2014, 11:56 AM   #10
Marshall Flagg
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Re: how much is too much?

Quote:
Originally Posted by Nada Hassan View Post
i want to start training with volume andwith more specific goals.

currently i would like to increase my olymic lifts + my squat,bench, and deadlift. i would also lioe to increase my endurance and get better at longer WODs

this is today's workout schedule:

9:00 am : gym
5x5 for squat,bench,press
+ cataylst program for clean and snatch

finish at 10:00

then 11:00am: short intense endurance WOD

800m run/ 8 c&J 45Kilo
400m run/ 4 c&J 50 kilo
200m run/ 2 c&J 55 kilo
100m run/ 1 c&J 60 kilo

then at 1 pm : long WOD

murph

then half hour break

then work on gymnastics:
press to handstand progressions
muscle up progressions
human flag progressions
planche progressions

then 20 min recovery jog and 20-30 min mobilty

so if i were to do this every other day(include long WOD) (so i would be doing a short WOD daily except on recovery day) and olympic lift 5 days a week but do the stronglifts 3 days a week wity an active recovery day; would it be OKAY? Or would it be too much and if so what do you recommend?
This will probably kill you.
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