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

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Old 02-10-2009, 12:41 PM   #1
Marcus Allen
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PR's on the 1's, 3's and 5's

This is for the folks doing pretty much just the MP WOD's.

Can we, or should we expect to set PR's each time one of the heavy individual lifts roll around?

I thought I had a PR on my DL today, but was actually 5# off and it just got me to thinking. With all the excitement about CFSB around, I was just curious what sort of progression could be expected with just MP work.

Thanks for your input.
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Old 02-10-2009, 12:47 PM   #2
Brian Bedell
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Re: PR's on the 1's, 3's and 5's

I think yes, you should try and PR. Shouldn't you be trying to PR at every workout?!
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Old 02-10-2009, 12:56 PM   #3
Marcus Allen
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Re: PR's on the 1's, 3's and 5's

Brian, trying to ABSOLUTELY!

I'm more just curious about linear progression with the varied WOD's. Especially with regards to the pure strength stuff.

I can easily see linear progression in MetCons because we are constantly working to improve GPP. Does that carry over to the strength moves as well?
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Old 02-10-2009, 01:15 PM   #4
Alexander Kornishev
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Re: PR's on the 1's, 3's and 5's

different people got different results, I think it depends mostly on starting level and genetics... for some just following WOD would result in linear progression in heavy lifts for quite some time... for someone like me no way...
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Old 02-10-2009, 01:34 PM   #5
Steven Low
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Re: PR's on the 1's, 3's and 5's

Expect progress on all levels, not just heavy lifting. If you're not making progress look at:

1. your recovery (diet, sleep, stress, etc.) and
2. your level of overall fatigue (overreaching/overtraining symptoms).

You may need some rest days or modified programming to start making progress again.
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Old 02-11-2009, 11:36 AM   #6
Ed Haywood
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Re: PR's on the 1's, 3's and 5's

I found the frequency of heavy squat and DL days in the CF WOD was not sufficient to continue to make linear progress on those lifts. Some progress, yes, but not enough to meet my strength goals. Seems like many other people find the same thing, which is why there is so much interest in SS, CFSB, and Heavy Hybrid.
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Old 02-11-2009, 11:37 AM   #7
Roger Harrell
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Re: PR's on the 1's, 3's and 5's

Most of our clients PR most of the time we do 1, 3, 5Xs. So yeah...
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Old 02-11-2009, 11:46 AM   #8
Justin McGinley
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Re: PR's on the 1's, 3's and 5's

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Originally Posted by Roger Harrell View Post
Most of our clients PR most of the time we do 1, 3, 5Xs. So yeah...
Same here.

I too would ask if diet, recovery, sleep, ect is the reason people aren't seeing PRs.
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Old 02-11-2009, 12:21 PM   #9
Alexander Kornishev
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Re: PR's on the 1's, 3's and 5's

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Originally Posted by Justin McGinley View Post
Same here.

I too would ask if diet, recovery, sleep, ect is the reason people aren't seeing PRs.
Hmmm... I am not trying to contradict but I actually had to start lifting more often than Main Page prescribed in order to see PRs (at least two times a week) plus do WOD. I think at least in my case it eliminates all listed above...
For some individuals MP WOD heavy lifts schedule is too far from optimal.
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Old 02-11-2009, 01:03 PM   #10
Darrell E. White
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Re: PR's on the 1's, 3's and 5's

Ergo, CFSB, MEBB, Gant, etc! Adding extra strength work-outs to a CF Main Page WOD program is STILL Crossfit, just Crossfit tailored to an individual. An experienced Crossfitter who really understands CF and knows his own body doesn't neet ANYONE's program. Like Alex he can design his own custom program.

And STILL be doing CF!

FWIW, my experience pre-CFSB was continued PR's in all of the lifts using the .com schedule. Alex's mileage varies, and that's OK especially since he recognized that and made an adjusment.
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