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

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Old 10-12-2008, 07:25 AM   #1
Jonathan Slater
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SS to Crossfit - when to switch?

I have a terrible feeling that this will be lambasted as a 'noob' question but what the hell.

I'm doing SS at the moment, after starting crossfit before and finding my lack of strength to be a major limiting factor, as with many other people. I know crossfit can be scaled, of course; theoretically I could begin again now. However, I want to be strong enough to go at the WODs at a good level, as close to Rx'd as I can.

Any suggestions on what would be good numbers to aim for before making the switch? Just assume that they're pretty low at the moment.

Thanks.
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Old 10-12-2008, 07:54 AM   #2
Christian Groenveld
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Re: SS to Crossfit - when to switch?

I would keep doing SS until you stop making gains before switching over.
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Old 10-12-2008, 08:41 AM   #3
Justin Lascek
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Re: SS to Crossfit - when to switch?

And by this he means when you advance out of the novice stage of stress adaptation. I agree.
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Old 10-12-2008, 12:47 PM   #4
Ted Apollo
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Re: SS to Crossfit - when to switch?

just to be a little more specific: as long as you are increasing the weight on your lifts every week stick with SS. The reason being that at the novice stage you will make the most rapid gains and as long as that process continues stay with SS. as soon as you plateau switch over to xfit.

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Old 10-12-2008, 02:14 PM   #5
Jonathan Slater
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Re: SS to Crossfit - when to switch?

Thanks guys. Very concise, I'll do exactly that.
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Old 10-13-2008, 08:30 AM   #6
Jacob Cloud
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Re: SS to Crossfit - when to switch?

I'd go through at least one stall/reset cycle, if not two, before switching. One stall could be a sign of not enough food, sleep, etc. and is not truly a sign that you're "done" with your novice linear gains.

Of course, this could take a very long time. Most people have a lot more in 'em than they realize.
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Old 10-13-2008, 09:14 AM   #7
Victor Putz
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Re: SS to Crossfit - when to switch?

Quote:
Of course, this could take a very long time. Most people have a lot more in 'em than they realize.
Very true. I quit a little early (two resets on squat, one on BP, one on press... never reset DL, which is a biggie) and hadn't even gotten to microloading on anything but press--mostly because of time commitments. You can go pretty darn far on SS.
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Old 10-13-2008, 09:18 AM   #8
Jonathan Slater
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Re: SS to Crossfit - when to switch?

Pardon my ignorance, but what are stall/reset cycles and microloading?
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Old 10-13-2008, 09:27 AM   #9
Eddie Watts
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Re: SS to Crossfit - when to switch?

stall: make no progress
reset cycles: presumably this is a form of periodisation in which you drop the weight a bit for a session and continue adding weight in an attempt to get higher weights moving once you work back up to your old 'max' lifts

micrloading i assume means adding tiny tiny increments of say a pound.
once you can't add a pound or whatever lightest plates you have you have ceased making linear progress.
(have not done SS myself but similar strength and size building programs)

my personal periodisation was to add 5 kgs a session until i could not progress like that, do a week on half weights, then go back to the heavier lifts but a week behind schedule and work on adding 2.5 kgs until hitting failure again
then repeat above but adding smaller weight into the mix.
once you cannot add smaller plates consider yourself finished.
the body is a tricky thing though and a stall could be lack of sleep or any other stress induced situation

Last edited by Eddie Watts; 10-13-2008 at 09:30 AM..
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Old 10-13-2008, 10:00 AM   #10
Jacob Cloud
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Re: SS to Crossfit - when to switch?

Eddie's right.

For Rip's program, he advises a reset after 2, maybe 3, workouts without hitting the prescribed 3 sets across of 5 reps. Reset is typically a 10% reduction in work weight with a new ramp-up of linear progression. Easy stuff.

Some, including myself, don't follow these rules exactly, but they're great rules of thumb for the SS protocol. I typically continue progress as long as I hit 13/15 reps, for example. And if I'm not "eating to gain," I don't automatically reset after just 3 workouts, as long as I'm making (slow) gains on the # of reps completed. But I've basically worn out my "novice gains," and have started incorporating more complicated intermediate programming.
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