I'm trying something new to be stronger and faster. My goal is to do well in the CF open (Feb) and a triathlon (June). I came from an endurance sports background where the common ethos is "more is better". I want to prove that instead "less is more". While I might not reap the benefits, if any, of high volume training I believe low volume high intensity training is more beneficial.
For endurance, I'm planning to do metcons on weekdays. These WODs will come from the CF Endurance and CF Football sites. The goal for the "Morning WODs" is a high intensity workout in less than 20 minutes.
For strength, I'm planning to follow a 3 week cycle of heavy lifting. I start off with 2 weeks of Rippetoe's Starting Strength routine followed by 1 week of Amateur SWOD from Crossfit Football. The goal is to hit 3 good strength days in a week with at least 1 day of rest in between. Rippetoe suggests alternating the two workouts below:
Workout A:
Squat 5x5
Bench 3x5
DL 3x5
Workout B:
Squat 3x5
Press 3x5
Clean 3x5
To top it off I'll do the main site WODs!
[Update January 6 2012]
While Rippetoe's routine has helped my set up a good base of strength work, I opted for a more structured workout. I felt like Rippetoe got the idea right with sticking to major lifts and to keep it simple. But I like Wendler's structure better. Plus I think doing just one lift a day will help with my overall schedule too.
This plan is not easy. But I don't need easy. I just need possible!
I have gotten many questions on what Crossfit is. I have tried explaining but I can't seem to find a good way to do it. So here is something to explain Crossfit in 100 words followed by a few videos.
I have gotten many questions on what Crossfit is. I have tried explaining but I can't seem to find a good way to do it. So here is something to explain Crossfit in 100 words followed by a few videos.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and
no sugar. Keep intake to levels that will support exercise but not body
fat. Practice and train major lifts: Deadlift, clean, squat, presses,
C&J, and snatch. Similarly, master the basics of gymnastics:
pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand,
pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard
and fast. Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is the
enemy. Keep workouts short and intense. Regularly learn and play new
sports.
