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

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Old 03-30-2007, 02:00 PM   #1
Jeremy Stegura
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I figured every other workout I do I'm going to do strength workouts.

The other day I did this with the deadlift. The workout itself wasnt too rigid or cemented in stone concerning rest periods or stopping points, I was just getting a feel for this kind of workout and figuring out where the "joints" are (joints are areas that could be used to scale up or down for progression) but I did it basically as such:

5,5,5,3,3,3,1,1,1 then after that last single, every 30 seconds I'd do a rep until 20 minutes has expired. The rest periods in the beginning for the 5's are 2 minutes, the 3's are 1 minute and then the 1's are one minute also tillt he last one then as I said I start doing the every 30 second reps.

I know it seems backwards, like i should be using less rest at the beginning for the 5's and longer for the singles but that's part of the plan.

Crappy methodology or what?
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Old 04-01-2007, 12:21 AM   #2
Steven Low
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For pure strength, rest times should be ~2-3 minutes always.

3x5 will work fine especially if you're relatively newer (think Mark Rippetoe's Starting Strength). You don't have to have another 3x3 and 3x1 on top of it.
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Old 04-01-2007, 04:24 PM   #3
David Wood
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Jeremy, use the search function for the phrase "ME Black Box" . . . your basic idea is very sound, and has been discussed extensively under that name ("ME" stands for "Max Effort"). Basically, you substitute the middle day of each 3-day CF sequence with an all-out "strength" day.

Coach Rutheford of CrossFit Kansas City is credited with popularizing it and giving it the name.


Moving this discussion to the "Fitness" section.
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