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Old 07-19-2009, 11:27 AM   #471
Scot Heyes
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Re: CFSB - Ask your questions here!

Thanks,

One question does the MP WOD refer to the WOD posted on the main site?

and what 10 - 20 minute met con would you recommend, or should I just scale the main site WOD's?

Thanks for the feedback!!
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Old 07-19-2009, 12:41 PM   #472
Ted Apollo
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Re: CFSB - Ask your questions here!

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Originally Posted by Scot Heyes View Post
Thanks,

One question does the MP WOD refer to the WOD posted on the main site?

and what 10 - 20 minute met con would you recommend, or should I just scale the main site WOD's?

Thanks for the feedback!!

MP does stand for main page.

you could always take any wod and make it AMRAP (as many reps as possible) in 10 or 20 minutes. or instead of 5 rounds you could do 3 rounds. or you could pull some wods from this thread http://www.board.crossfit.com/showthread.php?t=35062 (WFS) its good to go heavy when you go short.
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Old 07-19-2009, 10:47 PM   #473
Ted Apollo
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Re: CFSB - Ask your questions here!

i have looked through the original journal article plus quite a few pages of this thread and didn't find anything regarding a question i have:

tomorrow is my ME Squat/ ME bench day with a short/heavy metcon. i was going to use CFFB's wod and scale it back to 3 rounds:

Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.



What i am wondering is if i should perform that metcon & ME squats? perform that metcon instead of ME back squats? perform that metcon and sub out ME back squats for 3x3 of ME front squats? choose a different metcon?
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Old 07-20-2009, 12:56 AM   #474
Chris Kemp
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Re: CFSB - Ask your questions here!

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Originally Posted by Ted Apollo View Post
i have looked through the original journal article plus quite a few pages of this thread and didn't find anything regarding a question i have:

tomorrow is my ME Squat/ ME bench day with a short/heavy metcon. i was going to use CFFB's wod and scale it back to 3 rounds:

Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.



What i am wondering is if i should perform that metcon & ME squats? perform that metcon instead of ME back squats? perform that metcon and sub out ME back squats for 3x3 of ME front squats? choose a different metcon?
Ted - you don't change the program cos you want to play with a fun metcon. You save the metcon for a day where it won't overload you. The program is the ME and high rep sets and the metcons are chosen to complement those. So of the multiple choice options you've suggested above I would pick another metcon.

Cheers, kempie
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Old 07-20-2009, 04:06 AM   #475
Mark Lanza
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Re: CFSB - Ask your questions here!

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Originally Posted by Grant Kim View Post
So I've been doing CFSB for about 4 weeks straight then I ended up taking 2 weeks off because I was off in vacation.. Should I pick up where i left off or start over? Or whats the best thing to do here?
Grant,

I too took a couple of weeks off following a cycle, and what seemed to work for me was to plan hitting the 3x or 5x levels on week two of the new cycle. So on the first cycle back, I maxed at about 90% of these levels.
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Old 07-20-2009, 06:52 AM   #476
Ted Apollo
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Re: CFSB - Ask your questions here!

thanks kempie!
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Old 07-20-2009, 08:39 AM   #477
Ryan Hoegner
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Re: CFSB - Ask your questions here!

Starting CFSB this week. Here is where I am at now:

34, 5'10, 190
DL - 405
BS - 300
Press - 185
FS - 205

As you can see, I squat like a girl. But at least there is a ton of room for improvement! I just started doing back and front squats again a couple months ago and am just now getting pretty serious about it. I wasted a lot of years focusing on my upper body only, which was a huge mistake. Luckily CF exposed this issue pretty quickly.

I have added about 40lbs to my deadlift PR in about 5 weeks by simply adding them to a WOD once a week, so there is hope

Goal is 1000+ CFT

Ryan
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Old 07-20-2009, 05:23 PM   #478
Adam Walker Gurule
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Re: CFSB - Ask your questions here!

First day of CFSB!! It was fun, I am looking forward to gains on all of my lifts.

I do have one question though. In theory, does a 16 year old kid require less recovery time then, lets say a forty year old man?
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Old 07-20-2009, 06:16 PM   #479
Marcus Allen
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Re: CFSB - Ask your questions here!

man I hope so.

If you note in the article Jeff and Bingo talk a bit about how well this protocol works for youngsters with awesome recovery.
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Last edited by Marcus Allen : 07-20-2009 at 06:16 PM. Reason: typo
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Old 07-20-2009, 06:23 PM   #480
Brian Bedell
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Re: CFSB - Ask your questions here!

I don't think you need to be Albert Einstein to figure that one out Adam. You must be the 16yo kid, b/c the 40yo man would never ask that question!
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