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 05-06-2008, 08:45 AM   #1
Jeffrey Thorn
Member Jeffrey Thorn is offline
 
Profile:
Join Date: Aug 2007
Location: cranford  nj
Posts: 126
ME/ Xfit

Hey, its been awhile since i posted, but i came up with a new workout program that mixes Xfit and ME for strength gains. feel free to comment on what you think. thanks

S- Xfit with weighted dip/ Pull ups
M- Linda or CF Total or
Power cleans-DL-Back Squat for 5x5 or
DL- SP- Back Squat for 5x5
(i alternate these 4 workouts each week)
T- Rest
W- Xfit with weighted dips and pull ups
Th- Xfit
F- Xfit
Sat- Rest (work on handstands and oly form and execution)

Occassionally i will throw 3x5 sets for the ME day (monday) just to mix it up

Doing this for about 8 weeks now my PRs are pretty good

BW -170
SP- 150
Squat - 270
DL- 385 (almost got 405 but couldnt lock it out)
Clean- 205
  Reply With Quote
Old 05-06-2008, 10:41 AM   #2
Júlíus Magnússon
Departed Júlíus Magnússon is offline
 
Profile:
Join Date: Oct 2007
 
Posts: 1,282
Re: ME/ Xfit

Why not just do CrossFit? There are specific ME days, you know...
  Reply With Quote
Old 05-06-2008, 11:29 AM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: ME/ Xfit

Hmm clumping strength days. I don't know about that. You honestly do not need that many CF days if you just want to maintain or even gain in metcon... but it depends on your abilities with that so far.

I think you'd see better results with something like the prescribed MEBB:

CF/ME/CF/rest or ME/CF/ME/rest

Pick 1 lower body, 1 push and 1 pull to work on the ME days. If the push is horizontal, do a horizontal pull. Alternate from 5 reps to 3 reps to 1 rep per every one or two cycles.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 05-06-2008, 11:30 AM   #4
Gregory L. Johnson
Member Gregory L. Johnson is offline
 
Gregory L. Johnson's Avatar
 
Profile:
Join Date: Nov 2007
Location: Woodland Hills  CA
Posts: 322
Re: ME/ Xfit

Or head over to Coach Rut's blog. He devolped the ME Blackbox that Steve is prescribing. His WOD might fit your needs better.

http://coachrut.blogspot.com/
__________________
M/48/6'/200
  Reply With Quote
Old 05-06-2008, 11:44 AM   #5
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: ME/ Xfit

Quote:
Originally Posted by Gregory L. Johnson View Post
Or head over to Coach Rut's blog. He devolped the ME Blackbox that Steve is prescribing. His WOD might fit your needs better.

http://coachrut.blogspot.com/
Yep.

Also, WFS.... better include that on your links Gregory... David will get mad since you've been here long enough to know better.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 05-06-2008, 03:42 PM   #6
Christopher G. Woods
Member Christopher G. Woods is offline
 
Christopher G. Woods's Avatar
 
Profile:
Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: ME/ Xfit

Don't know if I'd go for coach Rut's WOD over the main page for purposes of increasing strength. True, he developed the MEBB, but that's not the way his blog WOD is programmed. If you'd like to do a program like the MEBB, but don't want to give up your partitioned 7 day split, I'd try something like this:

S-CF (m/g/w)
M-ME
T-rest
W-CF (alternate m and g/w)
Th-ME
F-CF (m/g)
Sa-rest

If you're not familiar with the CrossFit terminology:

m=monostructural metabolic (ie: running, rowing, etc.)
g=gymnastics
w=weightlifting

m/g=a workout that combines monostructural metabolic and gymnastic elements, such as "Nancy" or "Murph"

g/w=a workout that combines gymnastics and weightlifting, like "Fran" or "Diane"

m/g/w=a workout that combines all three elements, like "Helen" or "Christine"

ME days can occasionally use gymnastic exercises, such as weighted dips/pullups or "Death by Pullups"
  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
Xfit in NEPA?? Evan Hill In Search of CrossFitters 7 06-06-2009 05:36 PM
no more squats=no more xfit? Mike Riess Injuries 6 03-05-2008 07:57 PM
XFIT newbie Ryan Harth Starting 1 06-14-2006 10:02 AM
Fighter who Xfit Bobby A. Smith CrossPit 4 06-09-2006 03:41 PM
Is Xfit Enough Bobby A. Smith CrossPit 7 04-05-2006 10:56 PM


All times are GMT -7. The time now is 09:11 PM.


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