|03-26-2004, 12:17 PM||#1|
I've messed a little w/ kettlebell swings maybe a handfull of times after a weight workout, but this was my 1st official crossfit workout.
Clean and Jerk:
set #1 135
8 240 (max / peaked on this set so dropped on next 2)
9 185 x 5
10 185 x 5
Incline press superstted w/ pec dec for 3 sets of 10.
1 set roman chair sit-ups holding 25 lb. plate for 25 reps.
5 interval sprints (20 seconds sprinting/ 20 seconds jogging x 5)
TOTAL WORKOUT TIME 45 MINUTES
I'm a national level amateur strongman / Scottish Highland Games Competitor (wgt:210). I basically powerlifted all winter, got very strong, but am carrying more bodyfat than I'm use to.
My plan is to include crossfit in my trng. regimen in attempt to decrease bodyfat, increase aerobic / anaerocic capacity. As well as increase lactate acid threshhold.
Are there any other strongman competitors out thee that have incorporated crossfit to that end, and what were your results?
This 2nd question is fielded to all other crossfit members. What are your thoughts
on my plan?
Thanks in advance to anyone w/ advice.
Posted by Christian Montano at March 24, 2004 06:05 PM
|03-26-2004, 03:10 PM||#2|
First, welcome to Crossfit! You may find this thread helpful:
There are a few (at least) ways you could approach this. The Crossfit WOD should be regarded as your GPP which should help you lean out and if you tweak your nutrition towards a Zone direction, add additional muscle. sport specific work can be done as a warm up or cool down from the WOD or can be done at a totally seperate time.
In the beginning you will need to really monitor intensity in both training areas to keep recovered and fressh. Over time you will be able to train at an overall higher intensity.
Read everything written by Dan John!
Good luck and keep us posted on your progress.
|03-28-2004, 10:08 AM||#4|
Welcome Christian. One of the things I have done is make substitutions here and there to incorporate strongman type movements. Like when the WOD calls for Cleans I will substitute tire flips on occasion, or keg presses for jerks, stones for deadlifts. I don't do this every time they come up, but I enjoy the strongman type stuff so I found a way to work it in when I could. I don't compete, I just enjoy the training. Hope this helps.
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