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

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Old 06-02-2006, 03:13 PM   #1
Frank Menendez
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I am considering adding some (sorry but I forget the name, where you do 5 sets and 5 reps of compound exercises)... anyone?

twice a week and do 3 days of crossfit.

Something like Mon- 5/5
Tuesday-crossfit
wednesday5/5
thursday-crossfit
friday 5/5
sat- crossfit
sun- off


What do you guys recommend/suggest? I'd like to put on some muscle mass.
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Old 06-02-2006, 03:35 PM   #2
John Seaburg
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I'd recommend at least one more off day. You could combine two workouts into one to free up a day.
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Old 06-02-2006, 06:01 PM   #3
Frank Menendez
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Can someone suggest some sample routines to follow, I lost the ones I had d/l :-(

both with crossfit and 5x5
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Old 06-02-2006, 07:10 PM   #4
Ray Cooper
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Dan John's 5x5...

http://www.t-nation.com/readTopic.do?id=627517

...is a good start.
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Old 06-03-2006, 01:01 AM   #5
Andrew Cattermole
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Hey Frank
If you don't have time to handle a Crossfit WOD morning and 5x5 afternoon. I would sugest when days such as Tomorrow's(for me)WO of Back Squat arrive,add on for example Weighted Chin Ups for singles(heavy) or 5x5 and say a Military Press 5x5,then just continue with WOD as normal.
Without knowing your weight height or history with gaining(lean Mass) I also have to mention eat lots of good food!Get Recovery/Rest and be Happy.

(Message edited by katus on June 03, 2006)
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Old 06-03-2006, 06:11 AM   #6
Frank Menendez
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5'9 1/2, currently at 157lbs. My goal is to be at 165, so not too drastic a change. Been training for over 5 years - did MAX-OT for much of that time with very good success. I have changed my diet to zone/paleo recently.

I like the idea of using the WOD"s that include maxing out to make the, 5x5 by adding more exercises, thanks!
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Old 06-03-2006, 09:23 AM   #7
Frank Menendez
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So simply add more compound exercises to the WOD (those that include maxing out) either by doing maxes of other compound exercises or 5x5...
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Old 06-03-2006, 11:13 PM   #8
Andrew Cattermole
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Yep,So in the case of The Squat WO pick 2 max 3 other Compound exercises and Rotate around 5x5/3 or 6-10 x singles.
Its handy to know whats ahead within the week as in the next WOD such as the Fat Fran(Push Press/Weighted Chins) that is following the Squat WO.So you could pick Compounds that complement what coming up.
And Ofcause Eat Big, get Rest.

Just for the Record I did Weighted Chin Ups 5x3,and MP 5x declining along with Squat WO.This will still work fine with tomorrows(for me) Fat Fran (due to its Intensity Couplet style).
See how you go.
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Old 06-03-2006, 11:32 PM   #9
Michael J. Joyce
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Ray,

That link is great...thanks.
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Old 06-04-2006, 05:57 AM   #10
Frank Menendez
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Andrew, to verify. So with the squat, you are looking at 2 more or maybe 3 more compounds at 5 sets 5 reps or 3 reps... OR 6-10 sets at 1 rep.

Depending on the WOD, mimic the movement.
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