What would be a good program for an LEO to maintain an excellent aerobic/anaerobic level of fitness and still maintain decent size.? Crossfit is starting to seem enticing along with some running and heavy days. Anyone know where one can find that?
[quote]blackngrey609 wrote:
OBoile wrote:
deadlift425 wrote:
Conditioning is more important in programs than absolute strength. Don’t get me wrong, both should be balanced, but as in any sport, the more conditioned athletes can go the extra quarter!!!
Huh? What does this statement have to do with loving crossfit?
I think he’s talking about the crossfit football thing[/quote]
Well, he certainly could have been more clear. If he is talking about crossfit football, he clearly didn’t grasp the nature of the debate.
No one is saying that conditioning is bad or not important, just that it should be specific to 1. the current physical condition of the athlete and 2. the requirements of the sport (IMO crossfit football fails to properly address either of these). Furthermore absolute strength is a component of conditioning for all sports.
[quote]OBoile wrote:
blackngrey609 wrote:
OBoile wrote:
deadlift425 wrote:
Conditioning is more important in programs than absolute strength. Don’t get me wrong, both should be balanced, but as in any sport, the more conditioned athletes can go the extra quarter!!!
Huh? What does this statement have to do with loving crossfit?
I think he’s talking about the crossfit football thing
Well, he certainly could have been more clear. If he is talking about crossfit football, he clearly didn’t grasp the nature of the debate.
No one is saying that conditioning is bad or not important, just that it should be specific to 1. the current physical condition of the athlete and 2. the requirements of the sport (IMO crossfit football fails to properly address either of these). Furthermore absolute strength is a component of conditioning for all sports.[/quote]
i agree
[quote]brownab wrote:
Why I love crossfit
[/quote]
I call dibs on Eva
I personally enjoy crossfit but there are many aspects of it I do not like. It makes women skinny and men skinny. It peaks aerobic capacity which is great. I dont agree with some of the workouts though. Doing 21 Power cleans just cant be good for the lower back. I do some of the WOD’s myself for some good interval training but that is about it. Nothing can beat pure strength training. Crossfitters with good 1rm’s were lifting heavy before they started crossfit. Crossfit helped them lose the excess body fat.
Crossfit, Makes woman hott and men small.
CrossFit does not make men small or weak fellas. I think it is kind of funny how all of these “experts” are weighing in on a program they have never tried before. I own a CrossFit Gym, and last night a I had a guy do the CrossFit total, he put 65 lbs on his deadlift, 30 lbs on his squat, and 10 lbs on his strict press since June.
I really don’t know what the hell you guys think you are talking about. CrossFit Affiliates do their own programing. The main site is there if we want to use their workouts, but most gyms program their own stuff.
Not everyone who does CrossFit is thin. I have another guy who has put on 8lbs of muscle since June since he’s been training at my place, and another guy who has lost 30 lbs since late July.
As far as CrossFit Football is concerned, again we have people snickering and pulling the bs card on a program they are not willing to try. I squat and deadlift every week fellas, but I also powerclean, snatch, lift stones, flip tires, log press, box jump, run, row, pushups, pullups, etc.
But I’m sure that if you play a collegiate sport this would be too much to handle, and because it is not periodized it can’t possibly work right? The goal is to increase max strength, and max aerobic/anaerobic work capacity all within one program. Just because it SEEMS like it should not work does not mean that it doesen’t.
[quote]brownab wrote:
Why I love crossfit
[/quote]
I’ll second that…
I guess it would be considered a strengh/stamnia sport. Look at the worlds strongest man comps.The go for max weight under a time limit in many different disciplines. Just for my two cents on that. There are all types of training methodologies and CrossFit isn’t exactly my fav. I’ve seen some of the classes go down and yea they might have beaten their previous time, but their form goes to shit! This opens the door for acute injury or chronic pain due to improper cont. use.
Also during this type of training TUT goes out the window, get way get get the old heart pump’n though if hypertrophy isn’t the goal. If you guys want a great curcuit try the “J-Dog” he he… No really, it goes 10,8,6,6,8,10 reps of each exercise starting with; Squats(ass to calves and if you can’t go there lighten the wt.)10 reps, Dumbell Chest Press on ball 10 reps(humerous 10 degrees past parallel to the floor), 60 sec speed rope, Deadlift 10 reps, & Pullup/Squatting rows w/45 degrees angle @ the knees 10 reps(your choice), 60 sec speed rope, 90-120 sec. rest,wash,and repeat until back @ 10.
Keep in mind fatigue, you might think the weight should increase as the reps decrease but probably not. Also any time during your sets form decreases or you find yourself sucking wind and want a break, suck up your Ego and lighten the weight (TUT should be 2-0-2 without breaks until the circuit is complete). Btw brownab has a point Nice bottoms!!! ;0)
[quote]malonetd wrote:
WhiteFlash wrote:
malonetd wrote:
I think crossfit is great for the general population and people looking only for serious conditioning. But if you’re looking for serious hypertrophy or serious strength, there are better ways.
For a general conditioning day, I’ll often look at the crossfit website to find something to do. I tried the “Linda” today (The naming of the workouts is kinda cheesy.) and liked it. I’d like to be able to go get to the point where I could do it in under 30 minutes.
The bottom line is, if you’re happy with crossfit, great for you. Just don’t expect everyone to do it with you. Crossfit is not the be-all, end-all, and there are better programs out there for people with specific training goals.
For those interested, the “Linda” is 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift - 1.5x BW
Bench - 1x BW
Clean - .75 BW
Is that done in circuit fashion or do you rest as long as needed?
I’m not sure what you mean by circuit fashion, and to be honest, I don’t know exactly how crossfit prescribes it. I went 10 reps on the DL, 10 bench, 10 cleans, 9 DL, 9 bench, etc…
I was able to get each target number in one set, but since time is the goal, I imagine it would be OK to split the sets and rest if necessary.
EDIT TO ADD: I understand what you mean by circuit. Sometimes I’m slow. I rested in between sets. I didn’t time my rest periods, but like I said, my goal is to hit 30 minutes for the entire session.[/quote]
FYI (and apologies if this has already been pointed out, I haven’t read to the end of the thread yet),
Yes, its a circuit. 10 rounds. 1st round = deadlift x10, bench x10, clean x10. 2nd round = deadlift x9, bench x9, clean x9. Etc, etc.
Timing: there is no distinction between work and rest periods. No measuring of TUT, or anything like that. You start the clock at the begining. Go through all 10 rounds. Then stop the clock. Thats your time.
Just to clear up any potential misunderstandings over how to do it - or maybe I got the wrong impression from the above comments 