CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 10-06-2010, 01:59 PM   #1
Zach S
Time-Out Zach S is offline
 
Profile:
Join Date: Jul 2008
Location: Duluth  MN
Posts: 492
Pairing strength training with Crossfit.

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?
  Reply With Quote
Old 10-06-2010, 03:19 PM   #2
Josh Paschedag
Member Josh Paschedag is offline
 
Profile:
Join Date: Jul 2009
Location: Champaign  IL
Posts: 62
Re: Pairing strength training with Crossfit.

This depends on your goals. If you want to get stronger the fastest, do strength stuff with minimal conditioning. If you want both conditioning and strength, do both, but realize you will not make optimal gains on either front.

As for specific scheduling, in my experience doing a strength workout followed by a metcon is just fine. See Crossfit Football.
  Reply With Quote
Old 10-06-2010, 07:33 PM   #3
Casey Crooks
Member Casey Crooks is offline
 
Casey Crooks's Avatar
 
Profile:
Join Date: Oct 2009
Location: Tuscaloosa  AL
Posts: 301
Re: Pairing strength training with Crossfit.

I generally use either #1 or #2. Either way, I try to hit more than one lift a day on lifting days. Just doing one lift doesn't do much once you advance over beginner levels.
  Reply With Quote
Old 10-06-2010, 08:45 PM   #4
Carl Amolat
Member Carl Amolat is offline
 
Carl Amolat's Avatar
 
Profile:
Join Date: Aug 2010
Location: Fort Irwin  CA
Posts: 1,156
Re: Pairing strength training with Crossfit.

Several people have also combined the Wendler 5/3/1 program with CF WOD's. In my case I combine 5/3/1 lifting then do five minutes rest and then do the CrossFit Endurance Strength and Conditioning WOD then follow it up with either a run or swim (or occasionally C2 row) three or more hours after the S&C WOD.
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto.
  Reply With Quote
Old 10-06-2010, 09:34 PM   #5
Matthew Reilly
Member Matthew Reilly is offline
 
Profile:
Join Date: Feb 2010
Location: St. Louis  MO
Posts: 106
Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Carl Amolat View Post
Several people have also combined the Wendler 5/3/1 program with CF WOD's. In my case I combine 5/3/1 lifting then do five minutes rest and then do the CrossFit Endurance Strength and Conditioning WOD then follow it up with either a run or swim (or occasionally C2 row) three or more hours after the S&C WOD.
Seems like quite a bit of volume. How has that been working for you?
  Reply With Quote
Old 10-07-2010, 09:26 AM   #6
Carl Amolat
Member Carl Amolat is offline
 
Carl Amolat's Avatar
 
Profile:
Join Date: Aug 2010
Location: Fort Irwin  CA
Posts: 1,156
Re: Pairing strength training with Crossfit.

Quote:
Seems like quite a bit of volume. How has that been working for you?
It's worked well for me, actually, Matthew. I do the Wendler + CFE S&C WOD in the morning three days a week (the three I don't have morning PT on) and then the run or swim workout in the afternoon. Here's how my typical training week looks:

M: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The swim workout prescribed by the CFE Website
T: A.M. Morning PT (usually a short/fast run)
P.M. CFE S&C WOD (or rest depending on how I feel)
W: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The swim workout prescribed by the CFE Website
Th: A.M. Morning PT (Calisthenics and longer distance run or hill work)
P.M. Rest
F: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The run workout prescribed by the CFE Website
S: 60-90 minute trail run or ruck (with about 45-55 lbs of gear).
S: Rest

Here's my workout log in fact: Hybridized CFE + 5/3/1 (w/f/s).
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto.
  Reply With Quote
Old 10-07-2010, 10:13 AM   #7
Jakob Schmidt
Member Jakob Schmidt is offline
 
Profile:
Join Date: Apr 2010
Location: Centreville  VA
Posts: 348
Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Casey Crooks View Post
I generally use either #1 or #2. Either way, I try to hit more than one lift a day on lifting days. Just doing one lift doesn't do much once you advance over beginner levels.
Definitely what Casey said. But, only when you can handle those volumes. Two a days aren't necessarily the best way to do them but, they are definitely good every once in a while (unless your doing competition training).
  Reply With Quote
Old 10-07-2010, 12:00 PM   #8
Tobias Gohrbandt
Member Tobias Gohrbandt is offline
 
Profile:
Join Date: Dec 2009
Location: Saarbrücken  Germany
Posts: 42
Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Carl Amolat View Post
Several people have also combined the Wendler 5/3/1 program with CF WOD's.
I'm not really familiar with Wendler 5/3/1 - beyond what you get from reading this board - but this combination looks similiar to Crossfit Barbarian Fitness. (wfs)

I'm having lots of fun, and satisfying progress with this program, even though I'm scaling most workouts, and restraining myself to 4 days per week.
  Reply With Quote
Old 10-07-2010, 12:09 PM   #9
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: Pairing strength training with Crossfit.

Quote:
Originally Posted by Carl Amolat View Post
It's worked well for me, actually, Matthew. I do the Wendler + CFE S&C WOD in the morning three days a week (the three I don't have morning PT on) and then the run or swim workout in the afternoon. Here's how my typical training week looks:

M: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The swim workout prescribed by the CFE Website
T: A.M. Morning PT (usually a short/fast run)
P.M. CFE S&C WOD (or rest depending on how I feel)
W: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The swim workout prescribed by the CFE Website
Th: A.M. Morning PT (Calisthenics and longer distance run or hill work)
P.M. Rest
F: A.M. Wendler 5/3/1 + CFE S&C WOD
P.M. The run workout prescribed by the CFE Website
S: 60-90 minute trail run or ruck (with about 45-55 lbs of gear).
S: Rest

Here's my workout log in fact: Hybridized CFE + 5/3/1 (w/f/s).

What does that mean? What are you squatting, benching, and deadlifting? How much progress in those have you made?
  Reply With Quote
Old 10-07-2010, 12:51 PM   #10
Carl Amolat
Member Carl Amolat is offline
 
Carl Amolat's Avatar
 
Profile:
Join Date: Aug 2010
Location: Fort Irwin  CA
Posts: 1,156
Re: Pairing strength training with Crossfit.

I've only recently started Wendler 5/3/1 but before going into it my lifts were:

Bench Press: 205 lbs
Deadlift: 305 lbs
Squat: 220 lbs
Press: 115 lbs

What the following means is thus (monday is used as an example):

Monday:

A.M. - Wendler 5/3/1 Bench Press
5 minute rest
CFE Strength and Conditioning WOD

P.M. - The swimming workout as mentioned on the CFE website.

As far as testing goes at the end of every other four week mesocycle I'll test my max's in the four lifts and do the benchmark WOD's that week scheduled like this (one day as a snapshot):

For example Monday of my test week would look like this:

A.M. Test Maximum Bench Press
5 minute rest
'Jackie' for time

P.M. Rest or do a gentle 20 minute swim.
__________________
"We Clear The Way...So Others May Live."- Personal Motto Combining a WWII era US Army Corps of Engineers Slogan and the US Navy Search and Rescue Motto.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Strength training and CrossFit? Joe Go Starting 4 06-07-2010 12:55 PM
Pairing WODs with other weight training/excersice ?? Benjamin Niemeier Fitness 2 02-08-2010 01:30 AM
Strength training for MMA? Paul Crush Fitness 8 10-14-2007 11:03 PM
CF with Strength training Scott A. Fout Starting 7 10-01-2007 09:38 PM
'Crossfit-style' Strength training Tim Morrison Fitness 11 12-02-2004 06:40 PM


All times are GMT -7. The time now is 01:55 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.