Following from the heated muscle up conversation on this board, I thought I’d post my own appraoch to crossfit. Basically ,I wanted a way of maintaining and maybe even improving the strength I have earned over the past few months (using Waterbury and Thibaudeau workouts) while increasing my gpp levels and work capacity. I dabble in mma, (train about 3 times a week) and want something that will support this without burning me out.
I also wanted to keep the randomness of crossfit, as it has been scientifcally proven that change is as good as a holiday. So it’s like I’m on holiday every day.
Here is what I’ve come up with, please critique:
X-fit template
? 3 days on/one day off - this suits my work schedule very nicely
? 8 day cycles
? monthly testing
? use of crossfit ?girls? as fitness barometers
? use Dan John?s dice man protocol for randomness
General template
Day one ? ‘one lift a day’ upper body
Day two ? metabolic conditioning
Day three ? OLAD lower body
Day four ? rest
Day five ? metabolic conditioning
Day six ? OLAD total body
Day seven ? metabolic conditioning
Section One ? OLAD Groupings
Roll 1 = the exercise
Roll 2 = the workout
Roll Upper body Lower Body Total Body
1 Bench press Box squat Power clean
2 Push press Front squat Hang snatch
3 Floor press o-h squat Deadlift
4 Military press Back squat Any rack pull
5 Incline bench Good morning Clean and press
6 Weighted chin Olympic squat Thrusters
OLAD Workouts
1 4 x 6
2 10 x 3 Waterbury method
3 5,3,2,5,3,2 wave method
4 7x5
5 55 reps anyway
6 Escalating density style
Section Two ? Metabolic conditioning template
Roll 1 = the workout
Rolls 2 onwards = the exercises
1 5 rounds for time
2 3 rounds for time
3 20 mins of:
4 For time:
5 X rounds of 1 min each of:
6 Tabata something
Group One exercises ? aerobic emphasis
1 Row
2 Run
3 Rope jumping
4 Wall ball or thrusters
5 Burpees or mountain climbers
6 Row
Group two exercises ? muscular endurance
1 Db snatch or clean and press
2 Chins or hspu
3 Box jumps or squats
4 Dips or press ups
5 Db swings, clean and press or squats
6 Chins or hspu
Group three exercises ? gymnastic exercises
1 HSPU or chins
2 Pass throughs
3 Hanging leg raises
4 pistols
5 HSPU or chins
6 Glute ham raises
Section Three ? ?The Girls?
1 ?Helen? ? 3 x row 400, db swing x 21, chins x 12
2 ?Fran? ? 21-15-9 reps of bb thrusters, chins
3 ?Chelsea? ? 20 mins of 5 pull ups, 10 push ups, 15 sq?s
4 ?Lynne? ? 3 x bw bench, chins, max reps
5 ?Fight gone bad?
6 ?Diane? ? 21-15-9 reps of deadlift, chins
Once a month I will test my maxes on the 3 big lifts, a 5k run, and max reps of chins dips and hspu’s, (not on the same day obviously, as that would be spasticated).
Post workout I will spend 10 or so mins working on weaknesses - read: doing accessory work in a more conventional style.
