Westside and Crossfit: do you really think you can pull that off?!?

[MakeGoBoom]

Since I have been attempting to dabble in crossfit and am too lazy to read the rest of the thread, could you give a quick description of how you do this? I read the Crossfit Strength based article, sort of like that but with a ME/DE day?

most people who x-fit and still do str do strength work first. usually followed up by skill or endurance work for x-fit

[BubsNBean]

most people who x-fit and still do str do strength work first. usually followed up by skill or endurance work for x-fit

This is what I do but I'm a noob at trying to do both. But in my brain str should always come first because it requires the most input. You can suck at giving endurance a lot of oomph but it still works if you just keep going. Not the case with strength work. IMHO

[Big_Sky_Guy]

Since I have been attempting to dabble in crossfit and am too lazy to read the rest of the thread, could you give a quick description of how you do this? I read the Crossfit Strength based article, sort of like that but with a ME/DE day?

Through a good portion of the year I will hit the gym for an ME and DE day for each of the big 3 while going to the CF gym 1-2 times a week for whatever they throw at me. Leads to ~ 9-10 workout in 14 days. Adjustments are made based on learning what I can tolerate as far as volume. I often do heavier weight and less reps of their WOD.

I am looking to start up Outlaw Training this fall which is actual CF programming that is more focused on strength and Oly.

Example from ~ week ago
Bar Bell:
High Hang Clean 2x2 at 90% of max

Strength/Skill:
Bench work to 3 RM for 3 sets
Toes to Bar 3x15
(rest 90 sec between each)

Condition:
30 Burpee Box Jumps
30 Front Squats @ 70%
30 Burpee Box Jumps


So they are set up as technique, strength, then conditioning

[BubsNBean]

Through a good portion of the year I will hit the gym for an ME and DE day for each of the big 3 while going to the CF gym 1-2 times a week for whatever they throw at me. Leads to ~ 9-10 workout in 14 days. Adjustments are made based on learning what I can tolerate as far as volume. I often do heavier weight and less reps of their WOD.

I am looking to start up Outlaw Training this fall which is actual CF programming that is more focused on strength and Oly.

Example from ~ week ago
Bar Bell:
High Hang Clean 2x2 at 90% of max

Strength/Skill:
Bench work to 3 RM for 3 sets
Toes to Bar 3x15
(rest 90 sec between each)

Condition:
30 Burpee Box Jumps
30 Front Squats @ 70%
30 Burpee Box Jumps


So they are set up as technique, strength, then conditioning

How did you break up the conditioning. I'm thinking I would have done sets of 10 of each, three rounds. Am I learning?

[Big_Sky_Guy]

How did you break up the conditioning. I'm thinking I would have done sets of 10 of each, three rounds. Am I learning?

You can attack the 3 rounds of 10 harder as you will not exhaust one set of muscles with the deep repetitiveness of 30 reps.

So sometimes they program the 30-30-30 to push you into deeper deficit.

I prefer the 3 rounds of 10....of course!

[Big_Sky_Guy]

7\28 Golds Gym St Petersburg Fl

Down here for a training

Warm- 5 on x trainer, ext rotations, bar work

Bb bench-
135x10
185x5
225x5x5


Incline bb bench
135x5
185x5x5


Dips
3x10


Pushups
20, 12, 10


Cable press down
3x10


Haven't been to a busy gym in a long time! Must have been 30 people in their free weight area. Several big dudes and a couple serious gals.

[FlaIronMind]

Good work brother. Hope you enjoy St. Pete while you're there. I used to live there (on St. Pete Beach...really in a little "town" on St. Pete Beach called Pass-a-Grille). It's been a while since I did, but if there's anything you have questions about, I'll see if I can offer any help (i.e., that means I'll see if I can remember).

For now, just a couple - There used to be a great little place on St. Pete Beach called The Hurricane. Good place for food, beverages (of any kind), good music and great sunsets.

The Wharf restaurant, in Pass-a-Grille - great seafood, right on the water.

Another place, I think just a nice drive up to Indian Shores, is called the Salt Rock Grill. Very good seafood.

If a pub suits your tastes, an old haunt of mine is Annie Moore's Irish Pub, also on St. Pete Beach, on Gulf Blvd.

Couple of good ice-cream parlors too. One is pretty much in the Don CeSar hotel, but you don't actually have to go inside the hotel to go to it. Another is right on Gulf Blvd. I think it's called Larry's. It's a been there forever and a few hundred years kind of place, but they have good ice cream.

Just a few options. Not sure if you even have time for it, or time for sight-seeing, but there are some awesome beaches and parks (Ft. De Soto) around St. Pete and good places to see - downtown St. Pete, the pier, and then there are areas like Ybor City (was once really happening, but I've heard it's gone downhill a bit since then) and, supposedly, some spots in North Tampa are nice as well. But, based on places that have been there 600 years and keep on doing the same great thing, check out some of those above if you have the time (esp. Ft. De Soto).

[Big_Sky_Guy]

Thanks FlaIronMind! I will have some time Wed evening or Thurs am to check out Ft Soto and a few other of your suggestions

[FlaIronMind]

Thanks FlaIronMind! I will have some time Wed evening or Thurs am to check out Ft Soto and a few other of your suggestions

Anytime brother.

BTW, love the new AVI.

[Boomer29]

Nice AVI! Hope yall had a blast!!

[Boomer29]

[FlaIronMind]

Birthday? Have a great one brother! Here's to many more.

[jjeane]

Birthday? have a great one!

[Big_Sky_Guy]

Thanks Boom!

Birthday? Have a great one brother! Here's to many more.

Workin today so I don't have to deal with 100 + emails from the FL trip!

I drove to the end of Gulf and checked out a small beach on the bay side that one of the local gals said was a favorite of the fishermen as there was a good current running through. Grabbed some nice shells, including some conch, and then checked out the Hurricane and other fish joint but they were packed and I wanted to see the sunset, so I grabbed a nice fillet of Grouper at a smaller place and walked back out to the beach for a sweet sunset. Then I headed to Larry's for some gelato!

Birthday? have a great one!

Will do!

[BubsNBean]

Happy birthday Chad! Hope you and Gen get to enjoy it

[Big_Sky_Guy]

Happy birthday Chad! Hope you and Gen get to enjoy it

We will. I am home all weekend!

She gets a month. I get a weekend!

[Zenshi]

Happy Birthday man! Enjoy that weekend.

[Big_Sky_Guy]

Happy Birthday man! Enjoy that weekend.

Will do Z!



8/1- CFit

Ran 1.25 mile in 94 deg temps. That sucked a lot, but I felt physically good doing it = calves cooperated.

Outlaw Strength- did not do as running took so long

Outlaw Conditioning- slight variation
50 jump squats with 45#
75 KBell swings with 26#
75 push presses with 75#
150 rope skips (sub for 100 DU)
50 burpees

Burpees and I are not getting along lately. I went out steady, but by 15 lunch wanted to revisit, so I ended it at 30 as I could only do 3 at a time by then. Heart rate and breathing were OK, just could not shake the urge to puke.

[MakeGoBoom]

Why in Sam's hell would you run before an outlaw str program

Side note : due to an email failure awhile back I once berated Rudy quite harshly. He responded saying he never laughed while being reprimanded like that

[Big_Sky_Guy]

I was originally planning to run a 400 as a warm up, but nothing hurt (which never happens) so i struck when the opportunity arose and pounded out some mileage!

I skipped the strength portion. Would have been squats and rows.

[GnomusMaximus]

Do burpees ever get along with anybody?

[Big_Sky_Guy]

Do burpees ever get along with anybody?

Hated throughout the known universe

[MakeGoBoom]

Hated throughout the known universe

Better than 8 count body builders

[Big_Sky_Guy]

Better than 8 count body builders

I have experienced those as well, and thankfully we do not participate in that level of narcissism on any regular basis.

We do some leg blasters though-
20 squat
20 lunges
20 jump lunges
20 jump squats

[MakeGoBoom]

I have experienced those as well, and thankfully we do not participate in that level of narcissism on any regular basis.

We do some leg blasters though-
20 squat
20 lunges
20 jump lunges
20 jump squats

Ouch, jumping makes everything more painful . I used to do something like that except with skip and scoots instead on the jump squats

[BubsNBean]

I have experienced those as well, and thankfully we do not participate in that level of narcissism on any regular basis.

We do some leg blasters though-
20 squat
20 lunges
20 jump lunges
20 jump squats

Ouch, jumping makes everything more painful . I used to do something like that except with skip and scoots instead on the jump squats

Word, jumping is hard.

[jjeane]

Burpees SUCK! Over the bar burpees BLOW!

[Big_Sky_Guy]

8/4- CF

Warm- 200 run, pushups, pullups, wall ball

Skill- Baseline WOD
500 row
40 squats
30 situps
20 pushups
10 pullups

Done in 4:37 even with strict pullups


WOD- ME Deadlift
Worked up to 450. Staying within 15% of my max.

Had more, but this running business is my focus for a bit longer


Worked with several people on their technique and called some weights as so few knew what jumps to make. Lots of PRs today!

[BubsNBean]

I like the baseline WOD, that's something I could actually finish!

[Big_Sky_Guy]

I like the baseline WOD, that's something I could actually finish!

No doubt! Anything under 8 minutes is in my wheelhouse!



8/5- CF

Warm- pushups, pullups, pass throughs, squats

Skill-
C2B as I have never really done them and they were in the WOD

WOD- Outlaw from yesterday as I need the running. Yes, I said that shiz out loud
4 rounds
800 run, 15 chest to bar
1:1 rest

I did 5, 10, then 15 C2B
5:30, 6:15, 7:15 and then 5:15 as run only


I'll take 2 miles in increments!