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

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Old 11-01-2010, 02:47 PM   #11
Dave Hardy
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Re: CrossFit and Mass Gains

You can do main page allegedly!

http://www.crossfit.com/cf-info/faq.html#General4 (wfs)

:stir:
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Old 11-02-2010, 08:44 AM   #12
Sean Rooks
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Re: CrossFit and Mass Gains

Quote:
Originally Posted by Kevin Shaughnessy View Post
Heres a write up on Pavels bear routine: http://****************.com/resource...ad.php?t=17875 (WFS, replace stars with starting strength).
That sounds about right. I had a year off lifting and did SS when I came back to get back to my old goals, I stalled with about about 3weeks to kill before school so I gave it a shot.

It wrecked me, I slept all day, I ate everything. On SS you are forced to eat more, on the bear you are never full. You eat everything. But my press went up 15 lbs in 3 weeks and my deadlift went up 40. BW gain was 13. Like I said, it puts mass on you, but you will be useless for 3 weeks.
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Old 01-02-2011, 12:17 PM   #13
Ralf_Lehner
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Re: CrossFit and Mass Gains

...edit ups

Last edited by Ralf_Lehner : 01-02-2011 at 12:20 PM.
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Old 01-02-2011, 04:40 PM   #14
Thomas Green
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Re: CrossFit and Mass Gains

Is your main goal to put on mass or improve your WOD times?
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Old 01-02-2011, 07:50 PM   #15
Scott Paltos
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Re: CrossFit and Mass Gains

Tips to increase muscle mass:
1. Eat more clean food
2. eat more clean food again
3. sleep more
4. drink more water 120oz+
5. eat more again
6. increase your training volume in the majors
7. give yourself some rest between heavy sessions
8. keep met-con short and sweet...keep conditioning levels high, but not priority
9. eat even more again
10. add in some deep stretch techs in between majors to get more blood volume and increased fiber activation

good stuff,
SP
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Old 01-02-2011, 08:05 PM   #16
Chris Mason
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Re: CrossFit and Mass Gains

If you want to add mass you need to do some bodybuilding style training. That would entail sets of 8-12 reps taken to failure and some isolation movements. Keep the bodybuilding volume very moderate when training to failure (4-5 working sets for larger muscle groups and 2-4 for smaller ones). You will likely have to also increase your caloric intake as mentioned elsewhere. Train for your goal. Pavel's routines are about adding much in the way of mass. That recommendation makes no sense to me.
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Old 01-02-2011, 08:46 PM   #17
Thomas Green
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Re: CrossFit and Mass Gains

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Originally Posted by Chris Mason View Post
If you want to add mass you need to do some bodybuilding style training. That would entail sets of 8-12 reps taken to failure and some isolation movements. Keep the bodybuilding volume very moderate when training to failure (4-5 working sets for larger muscle groups and 2-4 for smaller ones). You will likely have to also increase your caloric intake as mentioned elsewhere. Train for your goal. Pavel's routines are about adding much in the way of mass. That recommendation makes no sense to me.

That's what I was gonna say if putting on mass was his main goal. Bodybuilding style training = more mass gains. CrossFit training = better at crossfit.
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Old 01-03-2011, 06:59 PM   #18
Troy Becker
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Re: CrossFit and Mass Gains

Quote:
Originally Posted by Scott Paltos View Post
Tips to increase muscle mass:
1. Eat more clean food
2. eat more clean food again
3. sleep more
4. drink more water 120oz+
5. eat more again
6. increase your training volume in the majors
7. give yourself some rest between heavy sessions
8. keep met-con short and sweet...keep conditioning levels high, but not priority
9. eat even more again
10. add in some deep stretch techs in between majors to get more blood volume and increased fiber activation

good stuff,
SP
11. Eat more not-so-clean food just to get enough calories in.
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Old 01-03-2011, 07:33 PM   #19
Scott Paltos
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Re: CrossFit and Mass Gains

Troy....AWESOME point.

Feed the body to grow...Eat BIG to get BIG
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Old 01-04-2011, 10:11 AM   #20
Frits Hendrix
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Re: CrossFit and Mass Gains

heavy squatting, deadlifting and overhead pressing,eat, rest,workout and repeat, that rippetoe book" starting strength" might help also for guidelines .
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