An Effective, Yet Simple Strength and Conditioning Program

Justin Lascek · 10-06-2010, 09:39 PM

A lot of people on this board were interested when I posted the "CFWF Programming" in 2009. CrossFit was dropped from that facility later that year. I don't necessarily teach CrossFit (although I've attained the Level II certification), but the original methodology has affected the way I think about, program, and do small time research on effective conditioning.

I have updated the "CFWF Program" and just call it a "Strength and Conditioning Program" (S&CP). You can find this version 2.0 below.

S&CP - v2.0

(Link WFS)

I'm not one to pimp my website, but on 10/7/10 I posted v2.0 with some thoughts (it will auto-post in at midnight CST). If you'd like to ask questions about it, start there. I don't frequent message boards a whole lot, including this one, so your best bet on getting any help with it will be to comment on the site. The site is usually WFS, although I like to use profanity on occasion (hopefully timed for comedic use).

In any case, good luck with your training.

Casey Crooks · 10-06-2010, 09:47 PM

Dude, thanks!

Ken Weber · 10-06-2010, 10:03 PM

Was a fan of the first version as well, thanks for the update!

Shane Jensen · 10-07-2010, 03:52 AM

Had been looking for the first version (unsuccessfully) for quite some time.

Thanks for posting this Justin.

Tamara Cohen · 10-07-2010, 05:00 AM

Quote:

Originally Posted by Justin Lascek

I'm not one to pimp my website...

Well, you should. Or, I'll just do it for you.

Either way, glad you posted this here.

David Meverden · 10-07-2010, 05:27 AM

Looks good! Thank you, Justin. We appreciate your continued efforts to better not just those trying to be 70's big, but also CFers trying to get some strength.

Joshua Gritton · 10-07-2010, 05:42 AM

Can this program be used as a supplement to another or should it be used as an exclusive programing?

Pearse Shields · 10-07-2010, 05:55 AM

Seems like a fun week to me.

Chris Mason · 10-07-2010, 08:49 AM

Did you know Dough Young's ex (can't remember if they were split before he died) posts on RxMuscle.com? She is quite the strength athlete in her own right.

Justin Lascek · 10-07-2010, 10:35 AM

Quote:

Originally Posted by Chris Mason

Did you know Dough Young's ex (can't remember if they were split before he died) posts on RxMuscle.com? She is quite the strength athlete in her own right.

Link me, por-fa-please.

Quote:

Originally Posted by Joshua Gritton

Can this program be used as a supplement to another or should it be used as an exclusive programing?

I don't view it as supplemental; the work load is certainly enough.

Quote:

Originally Posted by Casey Crooks

Dude, thanks!

If that's bacon in that avatar, then that is a solid pic.

Quote:

Originally Posted by Tamara Cohen

Well, you should. Or, I'll just do it for you.

Either way, glad you posted this here.

I figure you'd do it for me in between Facebook posts.

10-06-2010, 09:39 PM	#1
Justin Lascek Member Profile: Join Date: Apr 2008 Location: Panama City FL Posts: 322	An Effective, Yet Simple Strength and Conditioning Program A lot of people on this board were interested when I posted the "CFWF Programming" in 2009. CrossFit was dropped from that facility later that year. I don't necessarily teach CrossFit (although I've attained the Level II certification), but the original methodology has affected the way I think about, program, and do small time research on effective conditioning. I have updated the "CFWF Program" and just call it a "Strength and Conditioning Program" (S&CP). You can find this version 2.0 below. S&CP - v2.0 (Link WFS) I'm not one to pimp my website, but on 10/7/10 I posted v2.0 with some thoughts (it will auto-post in at midnight CST). If you'd like to ask questions about it, start there. I don't frequent message boards a whole lot, including this one, so your best bet on getting any help with it will be to comment on the site. The site is usually WFS, although I like to use profanity on occasion (hopefully timed for comedic use). In any case, good luck with your training.
	__________________ Get big, get 70's Big.

10-06-2010, 09:47 PM	#2
Casey Crooks Member Profile: Join Date: Oct 2009 Location: Tuscaloosa AL Posts: 301	Re: An Effective, Yet Simple Strength and Conditioning Program Dude, thanks!

10-06-2010, 10:03 PM	#3
Ken Weber Member Profile: Join Date: Oct 2008 Location: Chicago IL Posts: 70	Re: An Effective, Yet Simple Strength and Conditioning Program Was a fan of the first version as well, thanks for the update!

10-07-2010, 03:52 AM	#4
Shane Jensen Member Profile: Join Date: Jul 2010 Location: Lewes DE Posts: 1,578	Re: An Effective, Yet Simple Strength and Conditioning Program Had been looking for the first version (unsuccessfully) for quite some time. Thanks for posting this Justin.
	__________________ 28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log

10-07-2010, 05:27 AM	#6
David Meverden Member Profile: Join Date: Apr 2008 Location: Charleston SC Posts: 2,802	Re: An Effective, Yet Simple Strength and Conditioning Program Looks good! Thank you, Justin. We appreciate your continued efforts to better not just those trying to be 70's big, but also CFers trying to get some strength.

10-07-2010, 05:42 AM	#7
Joshua Gritton Member Profile: Join Date: Jul 2010 Location: Louisville KY Posts: 461	Re: An Effective, Yet Simple Strength and Conditioning Program Can this program be used as a supplement to another or should it be used as an exclusive programing?

10-07-2010, 05:55 AM	#8
Pearse Shields Member Profile: Join Date: Mar 2010 Location: Palmerston New Zealand Posts: 1,798	Re: An Effective, Yet Simple Strength and Conditioning Program Seems like a fun week to me.
	__________________ If it had parents, eat it till you're full My YouTube

10-07-2010, 08:49 AM	#9
Chris Mason Banned Profile: Join Date: Nov 2007 Location: Charlottesville VA Posts: 4,708	Re: An Effective, Yet Simple Strength and Conditioning Program Did you know Dough Young's ex (can't remember if they were split before he died) posts on RxMuscle.com? She is quite the strength athlete in her own right.

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