strength training + crossfit metcons

[animal1991]

I've become a bit bored with normal "bodybuilding" type workouts and I want to try something new.

I've read about combining like power training with crossfit metcons (metabolic conditioning) workouts but not sure how to structure it.

I've read this article:
http://forum.bodybuilding.com/showthread.php?t=111530641&page=1

But I'm still a bit uncertain how do structure the metcon WOD's. I'm uncertain about how to design WOD's as in what exercises to do as part of the WOD.

My thinking was:
Monday
ME Squat (work up to 5RM)

WOD
4 rounds of:
08x Pullup
10x Pushup
12x Box Jump
14x Wall ball

20-30min run

Tuesday
ME Bench (work up to 5RM)

WOD
3 rounds of:
5 reps 75kg thrusters
10 pull-ups
15 push-ups

20-30min run

Thursday
ME Deadlift (work up to 5RM)

WOD
3 rounds of
10x Pull Ups
10x 60kg C&J
10x 20" Box Jumps

20-30min run

[dj181]

what are your goals dude?

do you want to be fit, ripped, strong, etc?

[animal1991]

what are your goals dude?

do you want to be fit, ripped, strong, etc?

Yeah, pretty much ripped, fit and strong. Don't care to0 much about size at the moment!

[dj181]

Yeah, pretty much ripped, fit and strong. Don't care to0 much about size at the moment!

well man, i just recently found out that you can get ripped on diet alone and you don't need to do any sort of aerobic training, either hard or moderate, but if you wanna get fit too then that's a different story

the problem is, is that Meta training and just training for a high level of fitness in general compromises one's ability to get strong, coz they use 2 different energy systems and as you know, one only has a limited amount of recovery ability available

and what do you mean by "ME squat, ME bench, and ME dead"?

[hardgainerj]

I've become a bit bored with normal "bodybuilding" type workouts and I want to try something new.

I've read about combining like power training with crossfit metcons (metabolic conditioning) workouts but not sure how to structure it.

I've read this article:
http://forum.bodybuilding.com/showthread.php?t=111530641&page=1

But I'm still a bit uncertain how do structure the metcon WOD's. I'm uncertain about how to design WOD's as in what exercises to do as part of the WOD.

My thinking was:
Monday
ME Squat (work up to 5RM)

WOD
4 rounds of:
08x Pullup
10x Pushup
12x Box Jump
14x Wall ball

20-30min run

Tuesday
ME Bench (work up to 5RM)

WOD
3 rounds of:
5 reps 75kg thrusters
10 pull-ups
15 push-ups

20-30min run

Thursday
ME Deadlift (work up to 5RM)

WOD
3 rounds of
10x Pull Ups
10x 60kg C&J
10x 20" Box Jumps

20-30min run

here you are my niqqa

[jodsy]

it would be like going with a hermaphrodite

[animal1991]

well man, i just recently found out that you can get ripped on diet alone and you don't need to do any sort of aerobic training, either hard or moderate, but if you wanna get fit too then that's a different story

the problem is, is that Meta training and just training for a high level of fitness in general compromises one's ability to get strong, coz they use 2 different energy systems and as you know, one only has a limited amount of recovery ability available

and what do you mean by "ME squat, ME bench, and ME dead"?

ME = Maximum Effort (Westside Principle)

Yes I know you can get ripped on diet alone, but I would like to increase my aerobic fitness and anaerobic capicity.

I know its somewhat difficult to train both systems at once, but I would like to do it, just not sure how.

That's why I thought of doing my strength training, followed by metcons and then some running.

[hardgainerj]

ME = Maximum Effort (Westside Principle)

Yes I know you can get ripped on diet alone, but I would like to increase my aerobic fitness and anaerobic capicity.

I know its somewhat difficult to train both systems at once, but I would like to do it, just not sure how.

That's why I thought of doing my strength training, followed by metcons and then some running.

these are good programs

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

[dj181]

ME = Maximum Effort (Westside Principle)

Yes I know you can get ripped on diet alone, but I would like to increase my aerobic fitness and anaerobic capicity.

I know its somewhat difficult to train both systems at once, but I would like to do it, just not sure how.

That's why I thought of doing my strength training, followed by metcons and then some running.

i'd suggest that you ditch the metcons and stick with running doing an LSD day (long slow distance) an interval day, and an Anaerobic Threshold day (AT) but don't do then on consecutive days

and with training for strength maybe try some Rest-Pause on a chest press on smith machine, and just do 1 set til failure on deads (3-5 reps)

[Coach is Back!]

This was an ME lower day, after 6 sets box squats and 4 sets DL. The finisher was 3 x 300 yard shuttles goal time was 300 yards in :60 secs. His HR went to 200BPM and was fresh in :30 at 98.

[Grape Ape]

c
well man, i just recently found out that you can get ripped on diet alone and you don't need to do any sort of aerobic training, either hard or moderate, but if you wanna get fit too then that's a different story

the problem is, is that Meta training and just training for a high level of fitness in general compromises one's ability to get strong, coz they use 2 different energy systems and as you know, one only has a limited amount of recovery ability available

and what do you mean by "ME squat, ME bench, and ME dead"?

It doesn't compromise it.  I think the 20-30 min run may be a bit much at the end, but if he starts with one of the big three, he will get stronger in those lifts.

Make sure to de load in week four after three weeks of ME though.  If I'm wrong, I'm sure Coach can answer correctly.

[Coach is Back!]

It doesn't compromise it.  I think the 20-30 min run may be a bit much at the end, but if he starts with one of the big three, he will get stronger in those lifts.

Make sure to de load in week four after three weeks of ME though.  If I'm wrong, I'm sure Coach can answer correctly.

I agree.

[Coach is Back!]

I would switch the C&J and box jumps to the beginning of the auxiliary's and lower the reps of the C&J for safety sake. Both box jumps and C&J are power exercises and very CNS intensive, and breakdown in technique would result in injury. This is the main problem I have with CF, this and recovery, or lack there of.

[oldtimer1]

The injury potential with high rep olympic lifts and Crossfit kipping pull ups is high in my not so humble opinion.

[Coach is Back!]

The injury potential with high rep olympic lifts and Crossfit kipping pull ups is high in my not so humble opinion.

Never did understand the kipping thing.

[Hulkotron]

Never did understand the kipping thing.

It seems to be so you can say "I can do 10*X pull-ups" where X is how many pull-ups you can actually do.

[Krankenstein]

I would switch the C&J and box jumps to the beginning of the auxiliary's and lower the reps of the C&J for safety sake. Both box jumps and C&J are power exercises and very CNS intensive, and breakdown in technique would result in injury. This is the main problem I have with CF, this and recovery, or lack there of.

Joe....can you PLEASE rephrase to say "This is the main problem I have with the UNEDUCATED coaches with CF".  

Also, everyone does talk about high-rep oly lifts and injury.  How about high rep deads, squats, benching?  I think that high rep benching is one hell of a way of killing the shoulder.  

Re: Kipping pullups...yeah they aren't the greatest.  I prefer the way Catalyst Athletics does the kipping.

P.S. I am not doing another CF-bash/debate  I have my log up and have been doing well.  In fact, my shoulders were beat to shit last year and my leg work outs SUCKED because of knee pain.  Since January I have done more oly lifting and have incorporated more mobility work at the beginning of my workouts.  My shoulders and knees have been feeling better in the last few months than they were prior to my training.

[Coach is Back!]

Joe....can you PLEASE rephrase to say "This is the main problem I have with the UNEDUCATED coaches with CF".  

Also, everyone does talk about high-rep oly lifts and injury.  How about high rep deads, squats, benching?  I think that high rep benching is one hell of a way of killing the shoulder.  

Re: Kipping pullups...yeah they aren't the greatest.  I prefer the way Catalyst Athletics does the kipping.

P.S. I am not doing another CF-bash/debate  I have my log up and have been doing well.  In fact, my shoulders were beat to shit last year and my leg work outs SUCKED because of knee pain.  Since January I have done more oly lifting and have incorporated more mobility work at the beginning of my workouts.  My shoulders and knees have been feeling better in the last few months than they were prior to my training.

Ok, next time I will clarify. In regards to olifts compared to Powerlifts, o-lifts are a lot more of a technical lift than a powerlift. Exerts of the CNS exept for squats which are also a main component of olifts.

[Krankenstein]

Ok, next time I will clarify. In regards to olifts compared to Powerlifts, o-lifts are a lot more of a technical lift than a powerlift. Exerts of the CNS exept for squats which are also a main component of olifts.

Again, how many shoulders/pecs has the bench press ruined?

[Coach is Back!]

Again, how many shoulders/pecs has the bench press ruined

1. Depends on the bench techniqBodybuilding type (elbows parallel to the ear or partial reps, many, Powerlift type of bench with elbows slightly internally rotated, not so much but if you have large loads, injury risk increases but still not as much as if they were externally rotated. (

[animal1991]

I would switch the C&J and box jumps to the beginning of the auxiliary's and lower the reps of the C&J for safety sake. Both box jumps and C&J are power exercises and very CNS intensive, and breakdown in technique would result in injury. This is the main problem I have with CF, this and recovery, or lack there of.

Thanks coach.

I'm just not sure how to structure the metcons after my squat, bench and DL training.

Should I do the same metcon every day or should I do metcons based on the bodypart I train that day?

[dj181]

Thanks coach.

I'm just not sure how to structure the metcons after my squat, bench and DL training.

Should I do the same metcon every day or should I do metcons based on the bodypart I train that day?

do them based upon the bodypart that you train that day

[animal1991]

do them based upon the bodypart that you train that day

So how about?
Monday: Legs
Squats - Work up to 5RM
Accessory exercise: Leg Curls 4 x 12

MetCon:
3-4 rounds of:
10x 50kg Thrusters
10x Burpees

Tuesday: Chest, Delts, Tris
Bench Press - Work up to 5RM
Chest Press Machine - 4 x 12
Lateral Raises - 4 x 12
Tricep Pushdowns - 4 x 12

MetCon:
3-4 rounds of:
10 Pullups
15 Pushups
20 Crunches
25 Bodyweight Squats

Wednesday:
OFF

Thursday:
Back, Bis
Deadlift - Work up to 5RM

MetCon:
3-4 rounds of:
5x 60kg C&J
10x Pull Ups
15x 20" Box Jumps

Friday - Sunday:
OFF

[dj181]

that looks pretty good actually, except i'd move push day to wednesday and dead day to friday, and take tuesday, thursday, and the week-ends off

and btw, when i did Meta i could only do it roughly every 4 or 5 days, i tried to do it every 2 or even 3 days and it kicked my fucking ass

of course when i did it i was nearly passed out on the floor in a dead faint for 10 minutes straight breathing like a fucking freight train lol

[Krankenstein]

Thursday:
Back, Bis
Deadlift - Work up to 5RM

MetCon:
3-4 rounds of:
5x 60kg C&J
10x Pull Ups
15x 20" Box Jumps
A little FYI...step down from the box jumps, don't rapidly jump up/down.  You won't lose that much time doing that and you will save your achilles tendon

Some awesome fun reading for the high rep box jumps : http://sexyasfuck.org/2013/03/14/high-rep-box-jumps-are-stupid/#more-987

Why not switch the metcon up up every week/day?  There are a lot of options you can do that would compliment your training that day.

Options to include that would not have you do the dreaded 'high rep oly lift' :

-Wall ball squats (squat with medicine ball then as you come up toss ball to hit target on wall 10' up, catch as you squat)
-Kettle bell/dumbell swings
-Instead of regular pushups do on the BOSU ball.  Harder and you can develop some stability for shoulders
-Sumo deadlifting high pulls

To name a few.

Also, why not do some push presses instead of lateral raises?