CFSB - Ask your questions here!

[Adam Scheiner]

Originally Posted by Darrell E. White

We all discovered that recovery is unbelievably key no matter where you are in terms of age, strength, or experience.

How about a couple of options? Do straight Main Page WOD's on the other three days. Or do bench press instead of SP if that is an interest. At least for your first couple of CFSB cycles it's important to emphasize your recovery, or at least to explore your recovery ability. Better to discover that you recover BETTER than expected than to crash.

As one of the "crash test dummies" you can trust me on this one!

--bingo

I second the crap out of this statement.

[Jerry Mobbs]

Originally Posted by Chris Kemp

Jared, once you've run through your introductory or ramp-up cycle then the focus is getting to your PR set. On the basis of your past experience select your build up sets to get where you want to be. One note however, too many sets at high percentage will be tough to recover from.

Jared,

Kempie's right. The focus is on getting to your PR set. I did not understand this key point at first

For example, my deadlifts to start with were
120 kg*3
125 kg*3
130 kg*3

After 4 weeks they looked like

130kg*3
140kg*3
145kg*3

Good progress but recovery sucked, and getting those PRs felt really hard.

Now they look like

100kg*3
130kg*3
156kg*3

The PRs are still coming, which is the objective.

My high rep deadlifts are also still going up. I really doubt they would if I was trying to do 145kg, 150kg, 156kg

Jerry

PS This is just my experience, if Kempie or Bingo disagree, then I'd recommend going with what they say. I'm just a crash test dummy ;-)

[Howard Wilcox]

The CFSB discussion seems to be going on in about four places, so if this has been asked, I apologize.

Can you tell me why high-rep back squats were chosen over front squats?

I would have thought front squats might be better given the number of metcons with cleans, thrusters, and front squats themselves in high-rep variants. Similarly, if you fail, it's much easier/safer to dump a front squat than a back squat.

Just curious, thanks...

howard

[Darrell E. White]

Howard:

I think, basically, because they work! Jeff and I were very open about the fact that CFSB is built on the foundation of the work and experience of others in addition to Jeff. Rip has shown the benefits of high-rep back squats in his writings, teachings, and in his gym. No reason to re-invent the wheel.

Your point about dumping and safety is correct. I spent a little time practicing dumping both BS and OH lifts so that I would do it as naturally as possible with heavier weights since I pretty much always workout alone.

Hope that helps.

--bingo

[Jared Ashley]

Originally Posted by Jerry Mobbs

Jared,

After 4 weeks they looked like

130kg*3
140kg*3
145kg*3

Good progress but recovery sucked, and getting those PRs felt really hard.

Now they look like

100kg*3
130kg*3
156kg*3

The PRs are still coming, which is the objective.

That's very interesting, thanks for the insight. Given those numbers, it's almost like the DL set in SS, where you do several warm-up sets, but only 1 true working set. Are your BS/FS/P ramp-ups looking similar?

With a difference that large, it seems like it's really just 3x5 or 3x3... 5x3 would look the same as 3x3 + warmups sets.

[Toan Tran]

how much rest should be taken btw the ME, met-con/high-rep lifts, and gymnastics/skill dev?

[Howard Wilcox]

Originally Posted by Darrell E. White

Howard:

I think, basically, because they work! Jeff and I were very open about the fact that CFSB is built on the foundation of the work and experience of others in addition to Jeff. Rip has shown the benefits of high-rep back squats in his writings, teachings, and in his gym. No reason to re-invent the wheel.

Your point about dumping and safety is correct. I spent a little time practicing dumping both BS and OH lifts so that I would do it as naturally as possible with heavier weights since I pretty much always workout alone.

Hope that helps.

--bingo

Thanks Darrell, that it works is a very good reason.

So, do the high-rep BS sets proceed like 20-rep breathing squats (i.e. 3-5 breaths between each rep) or as fast as reasonably possible?


howard

[Chris Kemp]

Originally Posted by Howard Wilcox

Thanks Darrell, that it works is a very good reason.

So, do the high-rep BS sets proceed like 20-rep breathing squats (i.e. 3-5 breaths between each rep) or as fast as reasonably possible?


howard

Howard, as many as it takes to get it done. These are to build strength endurance with a significant load so whilst the first few may be pretty comfortable but later reps will require a little will.

Cheers, kempie

[Chris Kemp]

Originally Posted by Toan Tran

how much rest should be taken btw the ME, met-con/high-rep lifts, and gymnastics/skill dev?

Toan, it depends on how much each bit takes out of you. For ME work I generally leave 3-5 mins between sets, similar before I start my high rep stuff and then crack on with my metcon after I've cleared my bars away. Similarly, once you are on your feet again then have a play with your skill stuff.

Really depends on how long you can spend at the gym. if you need to get done in an hour then keep it short and keep moving.

Cheers, kempie

[Deirdre P Martin]

need to keep acronyms to a minimum for those new to the sight. ME and Metcon?