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

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Old 09-22-2009, 04:57 AM   #1
Dennis Jones
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M,W,F Programming

Ive been reading the Crossfit journal with the theoretical template for CF programming and now understand how the workout are structured a bit more.

In the article they give two examples: 3-1 and 5-2

Now using the following key : M, G and W

How would I structure this for a week where I do Crossfit on Monday, Wednesday and Friday

Is it flat as in each week Id do:
Monday: M
Wednesday: GW
Friday: MGW

Or would it follow the 5 on 2 off routine slightly where the second week Id do:

Monday: G
Wednesday: WM
Friday: GWM

Any help would be most appreciated.
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Old 09-22-2009, 04:31 PM   #2
Alex McRobie
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Re: M,W,F Programming

id say switch it up, i wouldnt follow that principal to the word,
instead live and breath by this "constantly varied, always attack weaknesses"

you might try something like this:
week 1
m - weight, gymnastics
w - gymnastic, endurance (running, rowing etc)
f - weight

week 2
m - weight, endurance
w - weight, gymnastics, endurance
f - endurance / gymnastics

i dont know but something like that could work for you,
what are your goals, weaknesses and strengths?
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Last edited by Alex McRobie : 09-22-2009 at 04:32 PM. Reason: forgot
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Old 09-22-2009, 07:38 PM   #3
Dave Winchester
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Re: M,W,F Programming

Quote:
Originally Posted by Dennis Jones View Post
Ive been reading the Crossfit journal with the theoretical template for CF programming and now understand how the workout are structured a bit more.

In the article they give two examples: 3-1 and 5-2

Now using the following key : M, G and W

How would I structure this for a week where I do Crossfit on Monday, Wednesday and Friday

Is it flat as in each week Id do:
Monday: M
Wednesday: GW
Friday: MGW

Or would it follow the 5 on 2 off routine slightly where the second week Id do:

Monday: G
Wednesday: WM
Friday: GWM

Any help would be most appreciated.
Why not just follow the main page on M, W, F? Each cycle would constitute a week for you.

Sure, you'll fall behind the main posting but it's all in the archives, and you won't be skipping or missing any of the intentions of the layout.
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Old 09-23-2009, 11:50 AM   #4
Jakub Kruhlik
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Re: M,W,F Programming

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Originally Posted by Dave Winchester View Post
Why not just follow the main page on M, W, F? Each cycle would constitute a week for you.

Sure, you'll fall behind the main posting but it's all in the archives, and you won't be skipping or missing any of the intentions of the layout.
would that mean you'd be getting fit at a slower rate than someone who does 3/1?
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Old 09-23-2009, 11:53 AM   #5
John Devine
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Re: M,W,F Programming

I thought someone else would have made this point but I guess not so here it goes...

Doing CrossFit 3x a week is not CrossFit.

You will not realize the intended adaptions by doing half the WODs. It may be an OK fitness program and it's a great way to ramp up to a full CF program but you will not see the benefits of doing CrossFit.

It would also be greatly dependent on your goals and any other activities you are doing. Perhaps some additional information would be helpful.
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Old 09-24-2009, 01:00 PM   #6
Dave Winchester
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Re: M,W,F Programming

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Originally Posted by Jakub Kruhlik View Post
would that mean you'd be getting fit at a slower rate than someone who does 3/1?
Yes, but when the question concerns programming to M,W,F, it's assumed that this isn't the main concern.
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Old 09-25-2009, 03:00 AM   #7
Dennis Jones
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Re: M,W,F Programming

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Originally Posted by John Devine View Post
I thought someone else would have made this point but I guess not so here it goes...

Doing CrossFit 3x a week is not CrossFit.

You will not realize the intended adaptions by doing half the WODs. It may be an OK fitness program and it's a great way to ramp up to a full CF program but you will not see the benefits of doing CrossFit.

It would also be greatly dependent on your goals and any other activities you are doing. Perhaps some additional information would be helpful.
I want to be good at something other than Crossfit, which happens to be MMA. I dont believe I can achieve this by doing majority crossfit workouts but cant argue with their effectiveness so still want to use them on the days I mentioned using the programming principles:

M = monostructural metabolic conditioning or “cardio”
G = gymnastics, bodyweight exercises
W = weightlifting, powerlifting and olympic lifts

I used to do 3/1 for a few months but found was sore often and wasnt as effective in MMA for example as when Id given my body slightly more rest, when doing 3/1 and got a few days where I could recover ie slightly less taxing wods I was performing very very well and at other times was sore etc which interferred with technical training especially.

I was getting very good at crossfit though, but Im trying to use Crossfit as the vehicle not the destination.
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