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Old 09-10-2009, 01:08 PM   #1
Justin Lascek
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CrossFit Wichita Falls Programming

Hello everyone,

I get a lot of interest in the programming we do at CF Wichita Falls, but it hasn't been introduced on the CrossFit discussion boards. It is a combination of barbell training and metabolic conditioning. The following article is a simple outline of the successful program that has been developed. There is a brief discussion on why it is done, but the nitty gritty science is intended for future articles.

P.S. For those who used to follow the CFWF website, there are now about two updates a week that share the recently used met-cons and how well they worked within the program.

All of the following links are safe for work.

The article can be found here (.pdf):
http://crossfitwichitafalls.com/Cont...WF_Program.pdf

The original post:
http://crossfitwichitafalls.com/?p=539

Typically folks want to know about how met-cons are programmed in this type of program. You can skim some of the (fairly recent) archives on the site to get a little bit of an idea:
http://crossfitwichitafalls.com/

I'll treat this thread on another forum (************) as a FAQ since some other folks have asked some questions:
http://************.net/forum/showthread.php?t=6227

As always thoughts, questions, and observations are welcome.
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Old 09-10-2009, 01:17 PM   #2
Jacob Cloud
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Re: CrossFit Wichita Falls Programming

I mentioned it here: http://board.crossfit.com/showthread...ht=cfwf&page=2

After reading about it on SM, but it didn't get much discussion.

Still interested in seeing an intermediate twist on this, as I mentioned in the "FAQ."
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Old 09-10-2009, 01:58 PM   #3
Matt Corley
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Re: CrossFit Wichita Falls Programming

Quote:
Originally Posted by Jacob Cloud View Post
Still interested in seeing an intermediate twist on this, as I mentioned in the "FAQ."
Same here
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Old 09-10-2009, 02:02 PM   #4
Lawrence "Bo" Boland III
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Re: CrossFit Wichita Falls Programming

Huh, I never really looked closely at this programming. Looks like a great cross between SS and metcons. I've been thinking of switching to SS for the winter, but this might be a better option.
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Old 09-10-2009, 02:02 PM   #5
Diego Sommariva
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Re: CrossFit Wichita Falls Programming

Hot damn. Cannot get access to www.crossfitwichitafalls.com. I have the same problem with aasgaardco.com. Spain must hate Rip.
Any chance I can get access to those articles and posts elsewhere?

Thx.


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Old 09-10-2009, 04:53 PM   #6
Nick Hoffman
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Re: CrossFit Wichita Falls Programming

I've been thinking of doing this program after SS. Thanks for uploading met-cons.
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Old 09-10-2009, 05:34 PM   #7
Nathaniel Snider
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Re: CrossFit Wichita Falls Programming

Quote:
Originally Posted by Justin Lascek View Post
Hello everyone,

I get a lot of interest in the programming we do at CF Wichita Falls, but it hasn't been introduced on the CrossFit discussion boards. It is a combination of barbell training and metabolic conditioning. The following article is a simple outline of the successful program that has been developed. There is a brief discussion on why it is done, but the nitty gritty science is intended for future articles.

P.S. For those who used to follow the CFWF website, there are now about two updates a week that share the recently used met-cons and how well they worked within the program.

All of the following links are safe for work.

The article can be found here (.pdf):
http://crossfitwichitafalls.com/Cont...WF_Program.pdf

The original post:
http://crossfitwichitafalls.com/?p=539

Typically folks want to know about how met-cons are programmed in this type of program. You can skim some of the (fairly recent) archives on the site to get a little bit of an idea:
http://crossfitwichitafalls.com/

I'll treat this thread on another forum (************) as a FAQ since some other folks have asked some questions:
http://************.net/forum/showthread.php?t=6227

As always thoughts, questions, and observations are welcome.
Hey Justin,

This is exactly what I'm looking for. This is an easy question: I'm not a crossfitter, and when I start with crossfit training, I want to do mainly the "girls", lots of stuff with barbells. Do they count as metcon?

I plan on doing this sort of training 2 times per week, as I am mainly strength focused but fell in love with Crossfit.
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Old 09-10-2009, 06:10 PM   #8
Tom Seryak
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Re: CrossFit Wichita Falls Programming

Justin,

Nice article, I will share with my clients. I couldn't agree more, improving and maximizing power output in metcons is impossible without improvements in strength. I have a nice pic of your hands after Fran at the Level 1 cert:
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Old 09-10-2009, 06:19 PM   #9
Jason R O'Dell
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Re: CrossFit Wichita Falls Programming

So basically the strength workout is the same every week (as what is posted in that PDF) and if it says "metcon" you go to the website and get it?
Cool, I like it.
Unfortunately because of my work and practice schedule Tuesdays and Thursdays are pretty much spoken for already, Wednesday has to be a work day and Friday has to be a rest day. Dang yo.
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Old 09-10-2009, 07:21 PM   #10
Renee Lee
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Re: CrossFit Wichita Falls Programming

Quote:
Originally Posted by Tom Seryak View Post
Justin,

Nice article, I will share with my clients. I couldn't agree more, improving and maximizing power output in metcons is impossible without improvements in strength. I have a nice pic of your hands after Fran at the Level 1 cert:
hot....
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