[quote]StormTheBeach wrote:
Just do both, everyday. Do the WOD, DE Squat, Bench, and Deadlift, ME Squat, Bench, and Deadlift, and all RE work every single day. That way you’ll be the best at everything. And eat paleo so you’ll be ripped too.[/quote]
You made me spit up my tea. And it’s good tea too.
[quote]StormTheBeach wrote:
Just do both, everyday. Do the WOD, DE Squat, Bench, and Deadlift, ME Squat, Bench, and Deadlift, and all RE work every single day. That way you’ll be the best at everything. And eat paleo so you’ll be ripped too.[/quote]
Westside already is heavy on endurance training and GPP if followed to it’s ends. Louie talks about doing RE work for time not reps. D.Bell pressing, hang-cleans, bell swings, sled work etc. from 5-15 minutes sounds like endurance work, even at 30% of 1rm. If you feel the need for more after that…you’re doing it wrong!
Crossfit is functional fitness and variety. Westside has box jumps and reps at 50%, 60% of max. Westside encourages change is bar size, stance, sumo deadlift, anderson, etc. They use sleds for endurance. Louie might push/pull one for 45 minutes. Sounds kind of like some endurance. If you look at the Crossfit champion he goes heavy daily in a different lift. He does some things to tax cardio.
I think some Crossfit programs need more strength and if you look at a lot of the Crossfit gyms they include a strength component at the beginning of the workout. I would like to see a more blended program, but if you only want power then Westside would be the way to go. If you wanted a more powerful while still Crossfit then adding more of Westsides programming would help.
Take the “fact” that Rich Froning generally doesn’t train like most cross fitters do, but instead trains the olympic lifts much more frequently, as evidence that you can combine two systems.
As well, look at the purpose of dynamic effort day. Essentially, it is for technique work and to build speed/explosiveness/whatever-you-want-to-call-it in the competition lifts. Why can’t you just switch Bench/Sq DE days for Sn/CnJ days? If you don’t want to eliminate the Bench and Squat from your DE days, just put the olympic movements first and sacrifice a bit of progression for the Sq/B.
If you have the time, there’s no real reason to not train Westside in the AM, and do a metcon or whatever sort of conditioning you want in the PM. Extra days, which Louis is a fan of, can easily be added. Instead of focusing on the hamstrings, upper back, core, etc that Westside lifters might focus on, you can include med ball tosses, skipping rope, whatever the fuck practice you need for CrossFit.
