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

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Old 05-09-2009, 01:42 PM   #281
Curt Garner
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Re: CFSB - Ask your questions here!

Has anyone tried incorporating box squats into this program? If so, how'd you do it and what suggestions would you have for others?
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Old 05-09-2009, 06:35 PM   #282
Landon Morgan
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Chris Kemp View Post
The publication of Bingo and Jeffís ďStrong MedicineĒ (WFS) article and Jeff Martinís Interview (WFS) on CrossFit Radio (WFS) started a load of interest.

There are a couple threads on this already but they got kinda convoluted with various distractions. Let's keep this one on point with discussion on implementation of the program. So please, ask any and all questions that you need to get started with the CFSB.

Note that the program in itís current form is targeted at Intermediate or Advanced CrossFitters and we may suggest that you are would be better served by following the CF.com WOD (including ME days) with appropriate intensity.

Lastly, for those that donít know me Iím kempie. I run CrossFit NorthEastEngland but have got to know the Martinís through links formed by the historic Painstorm workouts. Iíve hung out as a satellite BrandXer for years and was lucky enough to be invited to join the CFSB guinea pig program. Be happy to share my experiences with the program and how I implemented it.

Cheers, kempie
What is CFSB and how can i find out more. I am an mma fighter and the program sounds interesting, please explain
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Old 05-09-2009, 08:21 PM   #283
Curt Garner
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Re: CFSB - Ask your questions here!

CrossFit Strength Bias. It's a Crossfit routine that incorporates lots of heavy lifting. The program is outlined in the February 2009 edition of the Crossfit Journal. You need to subscribe to access the article.
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Old 05-11-2009, 03:41 PM   #284
Landon Morgan
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Re: CFSB - Ask your questions here!

Quote:
Originally Posted by Chris Kemp View Post
The publication of Bingo and Jeffís ďStrong MedicineĒ (WFS) article and Jeff Martinís Interview (WFS) on CrossFit Radio (WFS) started a load of interest.

There are a couple threads on this already but they got kinda convoluted with various distractions. Let's keep this one on point with discussion on implementation of the program. So please, ask any and all questions that you need to get started with the CFSB.

Note that the program in itís current form is targeted at Intermediate or Advanced CrossFitters and we may suggest that you are would be better served by following the CF.com WOD (including ME days) with appropriate intensity.

Lastly, for those that donít know me Iím kempie. I run CrossFit NorthEastEngland but have got to know the Martinís through links formed by the historic Painstorm workouts. Iíve hung out as a satellite BrandXer for years and was lucky enough to be invited to join the CFSB guinea pig program. Be happy to share my experiences with the program and how I implemented it.

Cheers, kempie
what website do you go to to find crossfit strength bias. I am a fighter do you think that this is better than the regular WOD
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Old 05-11-2009, 04:15 PM   #285
Brian Bedell
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Re: CFSB - Ask your questions here!

Landon,
Please read the post directly above yours. Come on now.

It is not "better" then the regular wod, it's different and depending on your goals it's better or worse then the mp wod. But I think the name is self-explanatory.
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Old 05-12-2009, 05:45 PM   #286
Landon Morgan
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Re: CFSB - Ask your questions here!

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Landon,
Please read the post directly above yours. Come on now.

It is not "better" then the regular wod, it's different and depending on your goals it's better or worse then the mp wod. But I think the name is self-explanatory.
So do you just choose an exercise like squats or deadlifts to do with a metcon?? I was just asking, this is a forum and that's what we are supposed to do.
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Old 05-12-2009, 07:56 PM   #287
Andrew H. Meador
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Re: CFSB - Ask your questions here!

Has it occurred to anybody else that the purpose of strength training (whether it takes the form of the squat snatch, the press handstand, the deadlift, the weighted muscle-up or anything else) is to instigate the greatest neurological activity and muscular contraction possible, and that everything else is metabolic conditioning? The question then is what proportion of the stimulus is being placed on the anaerobic (ATP + CP), the glycolytic, and the aerobic energy systems. The one consistent rule is that the transfer is always strength -> endurance.

Moreover, although exercise choice ought to be random, shouldn't we be pickier about exercises? If somebody is highly proficient in the squat clean, does he need a one-rep max front squat? I surmise that he doesn't. If he is proficient in gymnastics, does he really need to max the overhead press? Or should his time and energy be applied to sprinting, snatching, climbing and deadlifting? To each his own, I suppose, but I'm not doing any 10+ minute metcons any time soon, and you won't see me doing overhead squats when I could be pushing my squat snatch over 200 lbs. instead.
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Old 05-12-2009, 07:56 PM   #288
Matthew Klein
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Re: CFSB - Ask your questions here!

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Originally Posted by Chris Kemp View Post
One of the major questions seen so far is “What’s the deal with the high rep sets? You mean we do these as well as the ME? And the metcon?“

OK, that’s three questions but that seems to be the centre of folks difficulty with the program.

In practical terms the high rep sets seem to convert our limit strength increases to something usable in Crossfit workouts. It is a big contributor to the effectiveness of the program.

Once you have completed the ramp up cycle suggested in the Journal article then 3 days a week you will be doing some form of high rep work in addition to your ME sets.

Monday ME Back Squats + metcon
Tuesday ME Deadlifts + high rep deadlifts + metcon
Wednesday Rest
Thursday Metcon
Friday ME Front Squats + high rep back squats + metcon
Saturday ME Press + high rep press + metcon
Sunday Rest

For back squats only one high rep option is suggested (ie 15 - 20 reps). The multiple sets suggested for deadlifts and presses proved too much to recover from for pretty much every crash test dummy.

For deadlifts and presses two main options are given.

A single high rep set of somewhere between 12 and 21 reps. If you stick with the single set option (in general these are easier to recover from than the multi-set options) then once you hit the upper limit with a given load increase the weight next week and start working your way up again.

A multi set option (eg 15-12-9 or 10-7-4). For consistency a fixed rest of somewhere between 1 and 2 minutes between sets is recommended. If you successfully complete all 3 sets unbroken than move on to a greater volume option ie 15-12-9 => 21-15-9. If not then repeat next week.

Starting out on these high rep sets I would suggest starting with a single set of 12-15 and start with a load you know you could comfortably get 10 with. As long as you get 12 or so stick with that load and keep repeating that single set week on week until you manage 15 or more. Now is the time to try something like 12-9-6 (or even 10-7-4 for the press)
That's what you do, Landon.
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Old 05-13-2009, 06:51 AM   #289
Brian Bedell
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Re: CFSB - Ask your questions here!

Landon,
We directed you specifically to the excellent CF journal that the "creators" of CFSB have taken the time to test and write for us, please read the journal article. I understand that this is a forum and meant for questions. That is why I answered your question by directing you to the article. It would be impossible for me, or anyone, to give you a better answer then the article provides. Hence the purpose of the article.

If you simply refuse to read the article, please feel free then to read this thread and/or peruse some of the cfsb workout logs, including mine.

I wish you luck with whatever program you choose.

ANDREW, your question seems very smart, maybe too smart for me, but I can't figure out quite what it is! lol As this is my fav thread, I would love to comment, maybe you could rephrase?
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Old 05-13-2009, 08:48 AM   #290
Andrew H. Meador
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Re: CFSB - Ask your questions here!

What I mean is that a single rep of the squat snatch is strength training, but 10 reps of it is metabolic conditioning. Strength-oriented metcon, yes, but still just metcon. And my last point was this: if you spend all day on the rings, the track, or throwing a barbell over your head, do you really need to bother with hollow rocks and sumo-deadlift high pulls and kettlebell jerks?
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