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

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Old 06-25-2007, 07:58 PM   #1
Ben Kimmerle
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I know that a lot of people here, and everywhere, praise and preach Rippetoe's Starting Strength and Practical Programming for it's obvious effective strength gains. Rippetoe instructs to lift three days a week, on non-consecutive days, and of course Crossfit uses the 3 days on, 1 off routine. There is, of course, the ME Black Box routine that many people use, and that I've recently adopted, but I was curious if anyone has tried to put together a full or modified Starting Strength routine and Crossfit, to get great strength gains in addition to the obvious GPP benefits of Crossfit. The only problem I see in puting these two together is burning out really quickly, because I'd figure you really need those full rest days between Rippetoe workouts, and I know I need those days off in the Crossfit cycle.
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Old 06-25-2007, 08:25 PM   #2
Craig Van De Walker
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Sure,

Monday Starting strength/ME work (SS/ME)
Tuesday CF met con w/o
Wed SS/ME
Thurs = rest
Friday CF metcon
Sat SS/ME
Sun CF met con
Mon = rest
repeat

OR

SS
metcon
rest
ss
metcon
rest
repeat

OR

look at Anthony B's log he does a good mix

use you imagination

rest two days a week
half volume one week a month
get your diet in line
work hard
evaluate and adjust

5 on 2 off
3 on 1 off
2 on 1 off
3 on 2 off

use variety, functional moves, work hard, eat well, evaluate and adjust.
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Old 06-25-2007, 08:35 PM   #3
Steven Low
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If you can work up to it...

M: SS + metcon
Tu: metcon
W: SS + metcon
Th: metcon
F: SS + metcon

Note: strength cannot be optimally gained while keeping GPP high and vice versa.
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Old 06-26-2007, 02:33 PM   #4
Mark Paige
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How would you guys incorporate rucking, running, and swimming into a program like this? How does this look?

Monday SS/ME (Run or Ruck)
Tuesday CF metcon
Wed SS/ME (Swim)
Thurs = rest
Friday CF metcon (R or R)
Sat SS/ME
Sun CF met con (Swim)
Mon = rest
repeat

This seems like the best routine but I start burning if I ruck, run hard, or swim on the off days. Gotta have some rest I suppose. Sound off and let me know what you think. Thanks.
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Old 07-17-2007, 09:09 AM   #5
Mark Paige
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Sorry raising from the dead. I'm having some difficulties incorporating all the running, rucking, and swimming necessary for military service and a good strength/metcon program. All input it appreciated.
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