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following on from the CFFB experiment (and finding it wasn't really what I wanted) I'm now looking more at a self programmed strength element built around the CF mainsite. Planning on doing 3on 1off, with 2 days of strength + metcon and 1 say just metcon. I'm also thinking about adding in the GWOD in to this as it appears to be mostly skills based and shouldn't cause too many problems.
Anyone got a view?
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GWOD + Mainsite Anyone doing this or this+strength
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FK Pimp 
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Posted 24 August 2011 - 02:52 PM
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
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"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
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#2
FK Pimp
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Posted 24 August 2011 - 02:53 PM
PS - when I say strength this will be focusing on power lifting and oly lifting movements (Deads, squats, cleans, C&J, Snatch, Presses, etc)
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#3
Franz29
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Posted 25 August 2011 - 08:42 AM
Seems reasonable, although maybe split it even further and do a strength day and a Metcon day. You could alternate these so on some cycles you go S/M/S and the next would be M/S/M.
You could even look at a Strength day, metcon day and skills day rotation. On skills day you look at the GWOD and Oly lifting - you'd still have an excellent workout and would probably be more rounded as an athlete (hmm, more I think about it the more I may do that for my own programming).
Strength wise you could look at the 3 big lifts and then add in assistance exercises as required. If you just Deadlift, squat and press (and variations of each therein) you'd hit almost all muscle groups - throw in pull-ups and you're golden.
You could even look at a Strength day, metcon day and skills day rotation. On skills day you look at the GWOD and Oly lifting - you'd still have an excellent workout and would probably be more rounded as an athlete (hmm, more I think about it the more I may do that for my own programming).
Strength wise you could look at the 3 big lifts and then add in assistance exercises as required. If you just Deadlift, squat and press (and variations of each therein) you'd hit almost all muscle groups - throw in pull-ups and you're golden.
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- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
#4
FK Pimp
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Posted 25 August 2011 - 09:41 AM
cheers bud
hmm - Might look at something along the lines of Strength+metcon; Longer metcon+GWOD (basic skills - not taxing); GWOD+Oly as distinct days and mix them up each cycle. I 'll probably be short of time on some days so will use those days to just focus on strength and program around that. Seems like a good idea to seperate the 3BL's from the oly work too.
hmm - Might look at something along the lines of Strength+metcon; Longer metcon+GWOD (basic skills - not taxing); GWOD+Oly as distinct days and mix them up each cycle. I 'll probably be short of time on some days so will use those days to just focus on strength and program around that. Seems like a good idea to seperate the 3BL's from the oly work too.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
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