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

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Old 10-08-2010, 04:59 AM   #21
Kevin Bean
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Re: Pairing strength training with Crossfit.

I did 4-5 cycles of #1 but found it difficult to sustain. I'm a nightshift worker with rotating days off and found it difficult to maintain an appropriate level of sleep and proper diet to really benefit... it was draining mentally and physically. Once I recognized what was going on I switched to #3 but am starting to experiment with #2.

One thing I did find is that I had no issues at all with doing two different 5/3/1 lifts back to back. When I was doing #2 my schedule looked like

Mon: 5/3/1 Squats and presses
Tue: metcon
Wedff
Thur: metcon
Fri: 5/3/1 Deadlift and bench
Sat: metcon
Sun: off

The trick is to make sure that whatever Metcon you do on Thursday isn't going to affect your ability to do the lifts on Fri, which gets a little tricky.

For those of you doing #2, are you still limiting your metcons to 10minutes or less?

Last edited by Kevin Bean : 10-08-2010 at 05:04 AM.
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Old 10-08-2010, 06:27 AM   #22
Jakob Schmidt
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Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Kevin Bean View Post
I did 4-5 cycles of #1 but found it difficult to sustain. I'm a nightshift worker with rotating days off and found it difficult to maintain an appropriate level of sleep and proper diet to really benefit... it was draining mentally and physically. Once I recognized what was going on I switched to #3 but am starting to experiment with #2.

One thing I did find is that I had no issues at all with doing two different 5/3/1 lifts back to back. When I was doing #2 my schedule looked like

Mon: 5/3/1 Squats and presses
Tue: metcon
Wedff
Thur: metcon
Fri: 5/3/1 Deadlift and bench
Sat: metcon
Sun: off

The trick is to make sure that whatever Metcon you do on Thursday isn't going to affect your ability to do the lifts on Fri, which gets a little tricky.

For those of you doing #2, are you still limiting your metcons to 10minutes or less?
Wow, I like the looks of this program. Did/are you see success with it?
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Old 10-10-2010, 07:29 AM   #23
Marcus Allen
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Re: Pairing strength training with Crossfit.

I'm partial to CFSB with a slight modification.

All my MetCons are 10min or less, and on the long MetCon day I sub to the Oly lifts, working to heavy singles. My MetCon after the shoulder press I also eliminate in favor of heavy single Oly work.

I did several cycles of CFSB in 08-09 and just this week started back again.

have a nice day!
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Old 10-11-2010, 05:10 PM   #24
Matthew Vesey
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Re: Pairing strength training with Crossfit.

I have been doing CF WOD in the AM and CFSB in the afternoon. I also begin every day with a 5km run for time. Your body will let you know what is ideal for you. For me, I have 0 issues doing things this way. What works for some might not work for others. That is my 0.02.
Cheers,
-Matt
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Last edited by Matthew Vesey : 10-11-2010 at 05:14 PM.
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Old 10-12-2010, 02:49 AM   #25
Kevin Bean
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Re: Pairing strength training with Crossfit.

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Originally Posted by Jacob Schmitt View Post
Wow, I like the looks of this program. Did/are you see success with it?
Definite success regarding strength gains. Maintaining metcons at worst. It works for me but I work nights and don't always eat right so I have to lift smart.
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Old 10-12-2010, 11:08 AM   #26
Ben Sparks
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Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Kevin Bean View Post
I did 4-5 cycles of #1 but found it difficult to sustain. I'm a nightshift worker with rotating days off and found it difficult to maintain an appropriate level of sleep and proper diet to really benefit... it was draining mentally and physically. Once I recognized what was going on I switched to #3 but am starting to experiment with #2.

One thing I did find is that I had no issues at all with doing two different 5/3/1 lifts back to back. When I was doing #2 my schedule looked like

Mon: 5/3/1 Squats and presses
Tue: metcon
Wedff
Thur: metcon
Fri: 5/3/1 Deadlift and bench
Sat: metcon
Sun: off

The trick is to make sure that whatever Metcon you do on Thursday isn't going to affect your ability to do the lifts on Fri, which gets a little tricky.

For those of you doing #2, are you still limiting your metcons to 10minutes or less?
I've been on a real similar program to this one for 4 full 5-3-1 cycles now. Like Kevin, its no problem to do 2 5-3-1 strength workouts in the same day, followed by a short metcon. I stay a week or so behind cf.com mainpage so there's always something short, or something I can scale short, that I can use.

I also mix in lacrosse games, and travel for work 1-2 days a week so the schedule becomes a little randomized, so basically I ignore the days of the week.

Day 1: 5-3-1 squat & bench, <10 min metcon
Day 2: 20 min metcon
Day 3, or days 3-4: travel, rest, lacrosse games, etc.
Next workout day: 5-3-1 DL & press, <10 min metcon
Next workout day: 20 min metcon
1-2 days of rest, lacrosse, or travel...

Etc.

Just pickup wherever I left off.

How do I know its working? Every cycle of 5-3-1 I've been able to add 5lbs to bench & press and 10 lbs to DL & squat and still not only complete the cycle, but crush the 3rd sets where you can go past the Rx'd number of reps. On all the 5-5-5 days, my 3rd set has been 9 or more reps in every exercise, in every cycle. On the 3-3-3 days, 3rd set has never been less than 6 in anything. (I do limit the 3rd Deadlift set to only the 5, the 3, or the 1, because I recover from those more slowly than anything else - I'm 41.) And my conditioning in lacrosse has also continued to improve... I could play longer and harder even at the Vail Tournament this summer - at 8200' elevation.

So yeah, not just "I'm 2 weeks in and it feels good", but I've got a little more than 4 months of steady gains in both strength & conditioning, in a program that's easy to live with.
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Old 10-12-2010, 07:39 PM   #27
Ryan Green
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Re: Pairing strength training with Crossfit.

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Originally Posted by Zach Schul View Post
I am seeing a new trend around the affiliate pages and whatnot, pairing a strength workout with a crossfit workout. Is this what most are doing these days?

Im wondering what the best way to do this is and i think there are several options,

1. Do a one lift a day followed by crossfit.
2. Do two a days, strength in the AM, crossfit PM.
3. Separate days of strength and crossfit.

What do you guys think is the best way to go about this?
I do both 1 and 3, depending on how crowded my gym is. When I do 1, I have to do a less demanding CF-type metcon... but when I do 3 I pick something a little more challenging.
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Old 10-14-2010, 05:32 AM   #28
Mike McGee
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Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Zach Schul View Post
I am seeing a new trend around the affiliate pages and whatnot, pairing a strength workout with a crossfit workout. Is this what most are doing these days?

Im wondering what the best way to do this is and i think there are several options,

1. Do a one lift a day followed by crossfit.
2. Do two a days, strength in the AM, crossfit PM.
3. Separate days of strength and crossfit.

What do you guys think is the best way to go about this?
Zach, I think your post got hijacked, but to answer your question. I have done all three. While in the military, I did #2, however I did CrossFit AM and Strength PM. I was a beginner CrossFitter at the time and made really good gains in strength and overall fitness. I tried #1, but couldn't get the programming down right... I was doing my own strength workouts, kind of like SS and the mainsite WODs, but on numerous occasions they'd conflict. Since my schedule doesn't allow for #3 now, I do #1. So far its been good. I use CrossFit Montclairs programming. They do a good job of combining strength and Metcons.

I think a lot of it depends on goals and time available to train. If you can do two-a-days, AM/PM, go for it. There's plenty of time between the workouts for you to rest and eat and get ready for the next round. If not, I'd go with #1. I just personally didn't like my result with #2.
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Old 10-14-2010, 10:09 AM   #29
Milton Brisson
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Re: Pairing strength training with Crossfit.

Hey Zach, there has been some good advice already in this thread - but I will add my two cents.

I have recently started doing WoDs from the Crossfit Nasti (Cincinnati) web site. http://crossfitnasti.wordpress.com/ (wfs). They have a nice mix of S&C and metcon work there.

I am also about to start on a more strenghth-based program. This was posted on a thread recently - and I think it looks like a great way to add strength. Check out http://www.70sbig.com/files/Articles..._S&CP_v2.0.pdf (wfs).

I am a relative newby to CF - so pretty much evry thing I try shows big results....
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Old 10-14-2010, 10:40 AM   #30
Ted Apollo
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Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Marcus Allen View Post
I'm partial to CFSB with a slight modification.
i have always seen my best results with this type of programming.



Quote:
Originally Posted by Milton Brisson View Post
I am also about to start on a more strenghth-based program. This was posted on a thread recently - and I think it looks like a great way to add strength. Check out http://www.70sbig.com/files/Articles..._S&CP_v2.0.pdf (wfs).
thats pretty close to my schedule i am on now:

Mondays
Bench - (incline) 5/3/1
Squat – (DE)
Assistance: press, dips, etc…
CFE: intervals

Tuesdays
Deadlifts – 5/3/1
Pull ups
Assistance: olympic
Metcon: short

Wednesday
CFE: TT
Or rest

Thursday
Press – 5/3/1
Squat – 5/3/1
Assistance: OHS, front, etc…
CFE: intervals

Friday
Cleans – ME & DE
Pull ups
Assistance: deads, good mornings, back extensions, etc…
Metcon: short

Saturday
Metcon: long
Or rest

Sunday
CFE: TT
Or rest
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