CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 08-31-2012, 12:11 PM   #1
David A Hunt
Member David A Hunt is offline
 
Profile:
Join Date: Jun 2012
Location: Jacksonville  FL
Posts: 170
CFT 1 year improvement expectations

I've done squat and deadlift for years now, though both had taken a back seat due to an injury. I hadn't done much at all with strict press.

My CFT was Squat: 345 DL: 435 and press: 175 CFT: 955

For others who have lifted for strength in the past, but hadnt recently incorporated any programming geared towards improving these specific lifts, what was your experience relative to strength gains in the following year and what sort of programming did you use? I see the Wendler 5-3-1 seems popular . .
Thanks!
  Reply With Quote
Old 08-31-2012, 03:19 PM   #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: CFT 1 year improvement expectations

Given your past numbers, I'd say you could probably add ~100lbs to your squat and deadlift and ~50lbs to your press in a year's time. If you were a complete novice or starting from, say, a 200lb squat and a 300lb deadlift you'd have much more room to grow quickly.

I saw big strength gains when I started with the 70sBig program then GSLP over the past three years, but I was starting at a much lower level than you are. I've been on 5/3/1 since January and like it a lot--I think it would probably fit your needs pretty well if you're still trying to do some CF-style conditioning while getting stronger.
  Reply With Quote
Old 08-31-2012, 06:32 PM   #3
David A Hunt
Member David A Hunt is offline
 
Profile:
Join Date: Jun 2012
Location: Jacksonville  FL
Posts: 170
Re: CFT 1 year improvement expectations

Yeah my metcon has been improving but leaves much to be desired so i think the 5/3/1 would be best. Shame on me for not investigating more on my own, but in your experience in incorporating this, do you do a 5/3/1 for a certain lift at the beginning of every WOD and then finish up with a metcon after- or what is the general framework you use?
  Reply With Quote
Old 08-31-2012, 07:21 PM   #4
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: CFT 1 year improvement expectations

5/3/1 plus 1 or 2 assistance lifts 4x per week (usually M/Tu/Th/Fr), with conditioning work on 2 or 3 of those days and maybe on Saturday.
  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

vB 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
Membership Expectations Tanya Touzalin Community 32 07-28-2010 12:20 AM
New - setting expectations Joshua Boyd Starting 8 07-09-2010 09:36 AM
cert. expectations Sarah Scholl Community 3 07-31-2008 03:27 AM
Josh improvement in 1 year Jason Naubur Testimonials 0 02-29-2008 01:36 PM


All times are GMT -7. The time now is 07:43 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.