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

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Old 05-04-2009, 12:06 PM   #1
Christopher Brophy
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Looking for Advice on Current workout

I have been following the below workout schedule and wanted to ask your opinion.

My goals are the following: improve my overall performance on the wods but at the same time increase my strength.

Goals: Back squat 325 by end of 09...currently at 260

Deadlift 325 by end of 09..currently 250

flat bench 225 by end of 09...currently at 160...very weak

standing press 140 by end of 09...currently 115

clean/jerk 185-190 by end of 09...currently 140


Pullups...25-30...currently 12



I have incorporated crossfit endurance 3 days a week as I am a type 2 diabetic so I use the program as a way to help burn sugars....I also use them to improve my running in the wods


This is the current workout schedule:

week of 5/4/09

Monday: CFE....3:00 pm...10x200m runs

mainsite wod....I am a couple days behind so I am doing "Elizabeth"


Tuesday: Flat bench....5x3x1x1x1

Dips....max reps usually 15

3 sets of pushups

Deadlift: 5x3x1x1x1

bentover rows 3 sets


Wednesday: CFE then 3 hours later mainsite wod....Tabata something else



Thursday: Shoulders: Standing presses 5x3x1x1x1

Barbell shrugs: 3 sets of 5 reps


Legs: Backsquats: 5x3x1x1x1

Frontsquats: 3 sets of 3 reps


Friday: CFE plus mainsite wod...Hansen



weekend off....depending how I feel I will also do this workout based on a 3/1 day split....


There are several other areas I want to improve on. My goal is to pick one of them a week on workout on them before or after the main workout I am doing that day...i.e., handstand pushups, rope climbs, double unders, etc

My concern is I have a tendency to over do things...is thsi too much or too little? any ideas of how to improve on this plan to meet my stated goals?

I am very much committed to becoming stronger this year and improve my overall athletic performances. I am 5'5, weigh 144 lbs and 41 years old.


Thanks,

Chris
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Old 05-04-2009, 12:12 PM   #2
Jamie J. Skibicki
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Re: Looking for Advice on Current workout

"Goals: Back squat 325 by end of 09...currently at 260

Deadlift 325 by end of 09..currently 250

flat bench 225 by end of 09...currently at 160...very weak

standing press 140 by end of 09...currently 115

clean/jerk 185-190 by end of 09...currently 140


Pullups...25-30...currently 12"


Are all strength goals, but your training has a crap ton of not strength training in it. This would be fine if your goals were not all strength based. Have you done a beginner strength program like SS? If not, do that. If you have and have reached the end of your novice stage (and you did the program as prescribed), than I would do either CFSB or performancemenu.com or MikesGym.org (both WFS, unless you work at a globo).

You said something about diabetes? Hows your diet?
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Old 05-04-2009, 12:22 PM   #3
Phillip Garrison
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Re: Looking for Advice on Current workout

If your goal is to get a lot stronger, than your training should be heavily biased towards strength. You can get significantly stronger and maintin CF wod times, or maintain strength and improve CF times, but probably not both.
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Old 05-04-2009, 02:01 PM   #4
Christopher Brophy
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Re: Looking for Advice on Current workout

Thanks for the responses....I would have to say that my goals are not just strength....I thought it had alot of strength in it...I am not into doing bicep curls, etc...

I do want to get stronger but by alot? I would like to be strong but at the same time develop muscle endurance by doing the wods....

My diet is okay but I can definetly improve it...paleo maybe?

I have looked at Mike's gym before but it seemed very technical training or programs...I was trying to keep it simple...

Can you develop mucle strength and muscle endurance at the same time? I am sure as well as doing it seperately...
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Old 05-04-2009, 02:03 PM   #5
Jamie J. Skibicki
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Re: Looking for Advice on Current workout

What are you goals then? All the ones you listed except for the pull ups are pure strength.
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Old 05-04-2009, 02:09 PM   #6
Phillip Garrison
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Re: Looking for Advice on Current workout

[quote=Christopher Brophy;581156]

Can you develop mucle strength and muscle endurance at the same time? IQUOTE]

We just told you no you probably can't
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Old 05-04-2009, 02:14 PM   #7
Ken DaSilva
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Re: Looking for Advice on Current workout

I think that there will only be 2 answers that you'll get:

1) Starting Strength - Do a SS cycle and then return to CF

2) CrossFit Strength Bias - Switch to CFSB

Given this:
Quote:
My goals are the following: improve my overall performance on the wods but at the same time increase my strength.
I'd say go for #2
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Old 05-04-2009, 02:16 PM   #8
Ken DaSilva
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Re: Looking for Advice on Current workout

Oh and throw in "Recon Ron" or "Greasing the Groove" for this:

Quote:
Pullups...25-30...currently 12
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Old 05-04-2009, 02:18 PM   #9
Sean Dunston
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Re: Looking for Advice on Current workout

Quote:
Originally Posted by Phillip Garrison View Post
Quote:
Originally Posted by Christopher Brophy View Post

Can you develop mucle strength and muscle endurance at the same time?
We just told you no you probably can't
I am not sure that is true, Phillip.

Isn't that what CF is all about? Increasing work capacity across broad time and modal domains?

I was able to get stronger and have greater endurance (meaning, I was not fatigued by doing the same or more work) just by doing CF WODs and occasionally adding a bit of heavy lifts.

I followed the WODs 4 on, 1 off, 1 on, 1 off, and threw in some extra deads, squats and presses when I had the time or was not too fatigued from the WODs. I saw all of my lift numbers increase, and my metcon times shrink.

I would be SHOCKED to learn that I was the only one with this experience.
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Old 05-04-2009, 02:21 PM   #10
Katherine Derbyshire
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Re: Looking for Advice on Current workout

You probably don't want to do CFE and a strength-focused program like CFSB at the same time. Either by itself is a pretty heavy workload.

Katherine
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