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I just read the book and I know how Kiefer says CrossFit and Carb Back Loading don't go together.I do not do the typical CrossFit style - you go in warm up do the WOD, then leave. I do a hybrid program.So before I go any further and waste my time and get fat will this work for me.This is a typical day for me.Jerk - 4RM; 90% x 4 x 2Push Press - 5RM; 90% x 5 x 2Back Squat - 5RM; 90% x 5 x 4Bent row - 5RM; 90% x 5 x 2Unanchored sit-ups - 3 x max repsThen a short heavy CF Met-Con. More like CrossFit Football which is usally under 5-7 minutes long.Then I do some light assistance exercises. Reverse Hyper. GHD. Band Face Pulls.Day 2 Mid-hang snatch - 3RM; 90% x 3 x 2Power clean - 70% x 3 x 3Snatch deadlift - 5RMStiff-legged deadlift - 3 x 5So, question is again, following this style, will it work.I lift heavy a lot or at least I like to think so.
He is mainly talking about the typical CF HQ front page WOD.What you have would be fine.Depending on your goals you might try and separate your conditioning and lifting.
Goals will always remain the same.Get fit. Lose fat.I'm built like a box. Coaches have told me perfect for strength but I just want to be fit and in shape.Figure with a good program and good diet it can happen.
Have you ever tried Outlaw Way (http://outlawcoach.wordpress.com/)? As far as CrossFit programs go this one is probably the best.
Your routine should work well with CBL. The heavy whole body routine will activate GLUTE translocation in many muscle groups. How many days per week do you train? Although good for this diet, it may be hard to progress if you're frequently using 2-3 rms in a whole body routine.
Have you ever tried Outlaw Way (http://outlawcoach.wordpress.com/)? As far as CrossFit programs go this one is probably the best.
I've seen it. Not going to knock it because its a good program that focuses heavily on the Olympic Lifts I just don't have the time to commit at this point in my life. Not to say I wouldn't like to follow it because I would.Personally, if I had the time I'd follow CF Invictus Program. Think the guys is a genius. But I don't have 2+ hours to be in the gym. It'll get you fit and super strong and athletic.Outlaw is actually teaming up with Invictus to write the programming for the Outlaw Open.
Your routine should work well with CBL. The heavy whole body routine will activate GLUTE translocation in many muscle groups. How many days per week do you train? Although good for this diet, it may be hard to progress if you're frequently using 2-3 rms in a whole body routine.
I train 3-4 days per week. If I can get in there 5 it would be awesome as I'd treat that as a active recovery day i.e. foam rolling, maybe some tabata, stretching etc...I don't always use 2-3rms. My squats, twice a week, follow along the lines of the Smolov Programs and my Assistance exercises are higher rep ranges 10-12 and sometimes depending on what it is, higher.So, in the end, I'm not only in the 2-3rms range.
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