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Old 05-11-2011, 03:32 AM   #11
Yahya Kohgadai
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Re: 5 3 1 + metcons

Checkout CrossFit One World's wod/blog archives from about a year ago. We did 5/3/1 plus metcons. Exactly what youre looking for. It worked well.
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Old 05-11-2011, 05:51 AM   #12
Nicholas Borek
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Re: 5 3 1 + metcons

You're 90 lbs underweight and very weak, you don't need conditioning right now at all. You need to eat a lot, squat, deadlift, and press. Doing all that will improve your conditioning work outs anyways.
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Old 05-11-2011, 07:52 AM   #13
Evan Peikon
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Re: 5 3 1 + metcons

i dont think 205 for a 5'9 17 year old would be considered normal which is what your implying
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Old 05-11-2011, 08:09 AM   #14
David Z Sachs
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Re: 5 3 1 + metcons

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Originally Posted by Evan Peikon View Post
i dont think 205 for a 5'9 17 year old would be considered normal which is what your implying


No...but 5'9 and 175-185lbs would be a much more healthy weight.

I'm 5'8 and trying to move up to 175 right now, at 125 I'd imagine I'd have trouble picking a newspaper let alone a barbell
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Old 05-11-2011, 02:20 PM   #15
Nicholas Borek
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Re: 5 3 1 + metcons

Quote:
i dont think 205 for a 5'9 17 year old would be considered normal which is what your implying
What most people, especially round these parts, consider normal is too light. If he wants to get stronger, which he seriously needs to, he's gonna have to grow.

Quote:
No...but 5'9 and 175-185lbs would be a much more healthy weight.
Explain "healthy weight"
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Old 05-11-2011, 09:49 PM   #16
Doug Lantz
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Re: 5 3 1 + metcons

[QUOTE=Yahya Kohgadai;935311]Checkout CrossFit One World's wod/blog archives from about a year ago. We did 5/3/1 plus metcons. Exactly what youre looking for. It worked well.['/QUOTE]

Thank you for posting this, I'm on my 2nd cycle of 5 3 1 and added conditioning by using the strength movement o' the day in the metcon + 1 or 2 other exercises.

I'll try some of these conditioning workouts.
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Old 05-12-2011, 07:13 AM   #17
Michael Henry
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Re: 5 3 1 + metcons

Coach Rutherford at The Fitness Conduit has conditioning workouts for 5/3/1.

http://www.bootcampfitnesskc.com/the-fitness-conduit/ (WFS)
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Old 05-12-2011, 09:05 AM   #18
Katherine Derbyshire
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Re: 5 3 1 + metcons

Quote:
Originally Posted by Nicholas Borek View Post
You're 90 lbs underweight and very weak, you don't need conditioning right now at all. You need to eat a lot, squat, deadlift, and press. Doing all that will improve your conditioning work outs anyways.
Yeah, this. Eat, lift, rest. Repeat.

Katherine
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Old 05-12-2011, 09:09 AM   #19
Katherine Derbyshire
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Re: 5 3 1 + metcons

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Originally Posted by Evan Peikon View Post
i dont think 205 for a 5'9 17 year old would be considered normal which is what your implying
Since he is 17, I suspect his final adult height will be more than 5'9".

In any case, he needs to gain at least 40-50 pounds to even get out of "starving concentration camp survivor" territory.

Katherine
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Old 05-12-2011, 12:28 PM   #20
Evan Peikon
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Re: 5 3 1 + metcons

im working on it , ie)20 blocks with 3x fat which is about 3000 cal to start.

and for conditioning im doing the cfe wod which ussually is just some form of intervals.

and in regards to 531 since im a beginner would it be safe to say i can up my 1rm calcs 10 lbs each cycle?
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