CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 01-03-2012, 07:36 AM   #1
Erik Shauger
Member Erik Shauger is offline
 
Profile:
Join Date: Mar 2008
Location: Miami  FL
Posts: 33
How do You use the work out of the day?

I've been crossfitting for at least 3 years on and off now. I generally crossfit for a few months then kinda migrate back to a more traditional bodybuilding work out. I like crossfit due to the cardio component but sometimes think it needs more core bodybuilding lifts. Also sometimes the wod is a little too brief. Has anybody come up with a way to add in bodybuilding lifts with out messing up the programming of crossfit? I've seen crossfit football and done some of the wod's there but it's not quite what I want. I've also tried adding a strength component before the wod. The only problem is I need to stay a week behind the published crossfit wod to make sure I am not training the same body part twice in a row.
  Reply With Quote
Old 01-03-2012, 07:59 AM   #2
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: How do You use the work out of the day?

Do one of the hybrid strength programs (70s Big, GSLP, 5/3/1, CF/conjugate) that includes heavy barbell lifting 2-4 days per week, then add in intelligently programming CF-style conditioning workouts 2-4 days a week as well.
  Reply With Quote
Old 01-03-2012, 08:11 AM   #3
Frances Ballesteros
Member Frances Ballesteros is offline
 
Frances Ballesteros's Avatar
 
Profile:
Join Date: Jun 2011
Location: Madrid  Spain
Posts: 774
Re: How do You use the work out of the day?

Why doesn't CFFB work for you?
__________________
I love eating
  Reply With Quote
Old 01-03-2012, 08:13 AM   #4
Joey Shishineh
Member Joey Shishineh is offline
 
Joey Shishineh's Avatar
 
Profile:
Join Date: Aug 2009
Location: Columbia  MD
Posts: 1,029
Re: How do You use the work out of the day?

Best way I have found is to go above Rx weight on 1 WOD/week. This will allow you to work in strength without changing programming too much.

i.e. A couple examples from recent mainsite WODs:

120102:
Fran, go 21-15-9 105# thruster, pull-ups or maybe 15-12-9 125# thruster weighted pull-ups.

Tuesday 111227:
three rounds for time of:
155 pound Deadlift, 9 reps
155 pound Hang power snatch, 6 reps
155 pound Overhead squat, 3 reps

Wednesday 111221: 21-15-9 reps for time of: 155 pound Clean, GHD sit-up

I used to do the Wendler 5/3/1 along with CrossFit and it was just too much planning to ensure I wasn't over training...personally, I prefer for all of my programming to be done for me. Since I am willing to sacrifice some metcon training for strength work, this method works well for me.
__________________
|12 Labours|
  Reply With Quote
Old 01-03-2012, 08:20 AM   #5
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: How do You use the work out of the day?

Increasing the weight in a metcon doesn't magically make it strength work. It's still a metcon, albeit a slightly heavier one.

If you want to get stronger, you need to be squatting, deadlifting, cleaning, pressing, and benching in the 1-5 rep range several days per week. Strength work is not done "for time," it's done for maximum weight you can handle for a given number of reps. There's really no way around that fact.
  Reply With Quote
Old 01-03-2012, 11:10 AM   #6
Matt McCulloch
Member Matt McCulloch is offline
 
Profile:
Join Date: Jan 2010
Location: Memphis  TN
Posts: 23
Re: How do You use the work out of the day?

Quote:
Originally Posted by Erik Shauger View Post
I've been crossfitting for at least 3 years on and off now. I generally crossfit for a few months then kinda migrate back to a more traditional bodybuilding work out. I like crossfit due to the cardio component but sometimes think it needs more core bodybuilding lifts. Also sometimes the wod is a little too brief. Has anybody come up with a way to add in bodybuilding lifts with out messing up the programming of crossfit? I've seen crossfit football and done some of the wod's there but it's not quite what I want. I've also tried adding a strength component before the wod. The only problem is I need to stay a week behind the published crossfit wod to make sure I am not training the same body part twice in a row.
I'm in similar situation. I stay a week behind and try to add in strength training as necessary to complement the WODs. Haven't tried CFFB before, though.
__________________
M/22/5'11''/180lb
  Reply With Quote
Old 01-04-2012, 01:08 AM   #7
Richard Colon
Member Richard Colon is offline
 
Profile:
Join Date: Jul 2010
Location: Peoria  AZ
Posts: 523
Re: How do You use the work out of the day?

Quote:
Originally Posted by Eric Montgomery View Post
Strength work is not done "for time,"
This this and this again. I say it to my clients all the time. If it isn't heavy enough, then it isn't Strength training. If your heart is in your throat and your body is screaming "just breathe", then your breathing is not in control. If your breathing is not under control then you cannot focus your breathing where it needs to be on a deadlift or a squat (to brace your core). If you can still deadlift or squat properly, regardless of what is going on with your breath, then you aren't lifting heavy enough. If you aren't lifting heavy enough, then it isn't strength training. If your.........
  Reply With Quote
Old 01-04-2012, 06:16 AM   #8
Joey Shishineh
Member Joey Shishineh is offline
 
Joey Shishineh's Avatar
 
Profile:
Join Date: Aug 2009
Location: Columbia  MD
Posts: 1,029
Re: How do You use the work out of the day?

Quote:
Originally Posted by Eric Montgomery View Post
Increasing the weight in a metcon doesn't magically make it strength work. It's still a metcon, albeit a slightly heavier one.

If you want to get stronger, you need to be squatting, deadlifting, cleaning, pressing, and benching in the 1-5 rep range several days per week. Strength work is not done "for time," it's done for maximum weight you can handle for a given number of reps. There's really no way around that fact.
Quote:
Originally Posted by Richard Colon View Post
This this and this again. I say it to my clients all the time. If it isn't heavy enough, then it isn't Strength training. If your heart is in your throat and your body is screaming "just breathe", then your breathing is not in control. If your breathing is not under control then you cannot focus your breathing where it needs to be on a deadlift or a squat (to brace your core). If you can still deadlift or squat properly, regardless of what is going on with your breath, then you aren't lifting heavy enough. If you aren't lifting heavy enough, then it isn't strength training. If your.........
Call it what you want, 'strength work' or 'for time' but if you go heavy enough it will be strength training. And that was my point exactly, GO HEAVY during 1 WOD/week. Just because it says 'for time' doesn't mean it you have to go as fast as possible (or that you even can go as fast as possible). If it is heavy, the weight will limit you and you will be forced to rest and focus on form (just like during a strength WOD - #-#-# .)

So, by going heavy on one WOD per week, you will be changing the priority/focus of the workout thus taking a once metcon WOD and turning it into a strength training WOD.
__________________
|12 Labours|
  Reply With Quote
Old 01-04-2012, 09:25 AM   #9
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: How do You use the work out of the day?

Or you could do like all intelligent strength and conditioning programs do, and use strength work to get stronger and metcons to get better-conditioned. I don't expect my metcons to get my stronger and I don't expect my strength work to improve my conditioning.

A heavy Fran is still a metcon, and using a weight that only allows you to get 3 thrusters at a time just means that it's a poor metcon. You'd be much better served by doing a 3x3 front squat or thruster followed by Fran at a weight that allows you to complete the workout in 4-6 minutes.
  Reply With Quote
Old 01-04-2012, 10:33 AM   #10
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: How do You use the work out of the day?

Quote:
Originally Posted by Joey Shishineh View Post
Call it what you want, 'strength work' or 'for time' but if you go heavy enough it will be strength training. And that was my point exactly, GO HEAVY during 1 WOD/week. Just because it says 'for time' doesn't mean it you have to go as fast as possible (or that you even can go as fast as possible). If it is heavy, the weight will limit you and you will be forced to rest and focus on form (just like during a strength WOD - #-#-# .)
Or, you'll pick an in-between weight, try to go fast when you really shouldn't, and either hurt yourself or be too sore to train for a week.

Fran is 45 thrusters. A typical strength workout might be something like 5x5 squats. I'll bet I can move a lot more weight with a lot better form for 25 reps than I can for 45. And be in much better shape to train the next day.

Katherine
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
still sore... extra rest day? or work through? Matt Sweeney Starting 2 03-21-2009 10:51 AM
Q: Work vs Recovery Day Ratio Kim Graves Injuries 7 02-27-2007 07:09 PM
Beyond the Work Out of the Day Harry O'Hanley Fitness 1 01-31-2007 06:37 PM
Best time of day to work out Max Seid Fitness 23 10-19-2006 07:33 PM
First thing in the morning, or at the end of the work day? Juan Romero Jr Fitness 26 09-29-2005 08:44 AM


All times are GMT -7. The time now is 04:41 AM.


CrossFit is a registered trademark of CrossFit Inc.