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 06-16-2014, 11:56 PM   #11
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,224
Re: I Need Help

I would start by going right back to the begining.

How much do you really train during a week?
Write everything down in a log and then we can go from there.

I bet you are training way more than you think....

From that data it is easier to see what is going on.....
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-17-2014, 04:59 AM   #12
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: I Need Help

Quote:
Originally Posted by Shane Atkinson View Post
May I ask what method you follow now?
I'm focusing on Olympic Weight lifting. I lift with a Romanian weightlifting coach 3 days a week. I try to get 2-3 met-cons in a week as well. My strength and weight are up and my conditioning is down.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 06-17-2014, 09:13 AM   #13
Steven Thunander
Member Steven Thunander is offline
 
Profile:
Join Date: May 2010
Location: Milwaukee  WI
Posts: 614
Re: I Need Help

Here is my template: I was able to maintain conditioning during this, but I lost a minute on my 5k and 3 minutes on my Murph time doing it.

Mon
Squat/bench 531
Short conditioning

Tuesday
Clean variation
Medium length metcon

Wed
Skill work or makeup day
Metcon depending on what done on this day.

Thursday
Deadlift/press 531
Short conditioning

Friday
Snatch variation
Longer length metcon

Satuday
Makeup day, active rest, or rest

Sunday
Rest
  Reply With Quote
Old 06-18-2014, 09:18 AM   #14
Dare Vodusek
Member Dare Vodusek is offline
 
Profile:
Join Date: Jun 2013
Location: Kidricevo  Slovania
Posts: 901
Re: I Need Help

Excuse me, Shane, if this was already mentioned. Do you have any "fixed" workouts/sessions in the army, if yes, whats the scheduele and routine like?
__________________
Originally Posted by Rick Scarpulla
Toughness is a state of mind not a size.
  Reply With Quote
Old 06-19-2014, 05:06 PM   #15
Shane Atkinson
Member Shane Atkinson is offline
 
Shane Atkinson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Cache  OK
Posts: 756
Re: I Need Help

Quote:
Originally Posted by Dare Vodusek View Post
Excuse me, Shane, if this was already mentioned. Do you have any "fixed" workouts/sessions in the army, if yes, whats the scheduele and routine like?
My Soldiers are working on an 8 day cycle.

Mon: Sustained Running (AGR, Hill Sprints, Out and Back, etc)
Tues: Muscular Endurance (PU, SU, Rope, etc)
Weds: ACU Sustained Running (30/60s, etc)
Thurs: 1SG Choice (Something "Fun")
Fri: Ruck March

Reset next week with Muscular Endurance on Monday. This equals a strength heavy week and a cardio heavy week. This is the design of PRT.

Prep Drills, Core Drills, Mobility, and Recovery Drills are daily.
__________________
My Log: Oklahoma Strong
  Reply With Quote
Old 06-22-2014, 12:10 PM   #16
David Barnes Langston Jr
Member David Barnes Langston Jr is offline
 
Profile:
Join Date: Sep 2012
Location: Tifton  GA
Posts: 181
Re: I Need Help

Quote:
Originally Posted by Steven Thunander View Post
Here is my template: I was able to maintain conditioning during this, but I lost a minute on my 5k and 3 minutes on my Murph time doing it.

Mon
Squat/bench 531
Short conditioning

Tuesday
Clean variation
Medium length metcon

Wed
Skill work or makeup day
Metcon depending on what done on this day.

Thursday
Deadlift/press 531
Short conditioning

Friday
Snatch variation
Longer length metcon

Satuday
Makeup day, active rest, or rest

Sunday
Rest
I like this a lot. May use it!
  Reply With Quote
Old 06-26-2014, 04:05 PM   #17
Steve M Herman
Member Steve M Herman is offline
 
Profile:
Join Date: Jun 2012
Location: Peoria  AZ
Posts: 45
Re: I Need Help

Shane, do you have access to equipment that will allow you to do some snatch and clean & jerk work? I noticed you mentioned these lifts are unmeasured.

I think everyone's advice so far has been great, but I was going to encourage you to add some of the Olympic stuff if you can find the time.

Not that it really matters, but my stats are in the same ballpark as yours:

A couple months away from 39 years old
Weight - 218
DL - 385
Squat - 365
Bench - 235
Press - 145
1 mile run - 7:58 (much slower than you, but I rarely run)
Clean & Jerk - 285 (much higher than you, but you probably rarely train this)
Snatch - 215

Olympic lifting trains so much of your body and if you haven't been doing it you will have some of those beginner gains that might impact other areas of your training in a positive way.

I'm sure you know this, but Olympic lifts are more than just a whole body workout. They train speed and explosiveness, body awareness in relation to another object flying through the air, the motor skills necessary to fire in precision order from your core to your extremities, mental strength of forcing yourself underneath a heavy load, balance, core strength, not to mention agility & overall strength. You could even add some flexibility into that equation.

If you don't have access to equipment then of course this is a no go, but if you can fit it into your 5/3/1 training I would recommend it. When I hear you say I want strength, speed, power, endurance, size... You are basically saying, "I want it all." When I think of what type of lifts give you a little bit of everything I think of the Olympic lifts.
  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


All times are GMT -7. The time now is 04:37 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.