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Hello All!!Basically, I'm away from my gym and in Asia until the summer. Only have access to local gyms. At least the one I go to DOES have a squat rack ;). I'd love to show up with a few more good productive pounds on my frame, and lifting another plate (or two) on the bar. In a perfect world, I wouldn't have to sacrifice my conditioning in a huge way to do so.First off, let me say that this forum is pretty damn awesome. I've been lurking for a while, and the comments and threads I see are for the most part very informative and supportive. It's so good to see.Quick history. CrossFitter for 5 or so years. I have decent numbers for the "CrossFit" type workouts, but not very strong. 37 years young 😉Just shy of 6 feet180 poundsI stick around 10% bf (by the underwater, hydrostaic, test)1 rep of deadlift - 365 lbs1 rep back squat - 250lbs1 rep bench - 225 lbsNow, I know those numbers aren't impressive, but because I have some pretty good conditioning, I can push through CrossFit workouts at a pretty decent speed, even at weights that are "heavy" for me. I know my strength is holding me back. Is Shockwave the answer? What should I be doing while I'm waiting for Keifer to get the latest one up? 5/3/1, Rippetoe?Thanks all!!TL;DR - While I'm waiting for the new Shockwave to come out, what's the best way to approacj getting stronger while trying keep my conditioning as intact as possible?
Hey welcome!Have you considered in looking on the DH Site for the downloadable PDF present from Christmas as well as reading the new article about CrossFit?I'm pretty sure you can do CBL, as long as you're lifting heavy compared to you and apply these principles you should be alright. SW is great with CNS, now Heavy Duty is great for CBL. Another strength program you can get is the 2nd Edition 5/3/1, Jim Wendler talks about CrossFit with his program.
Keep in mind that in a round about way, getting stronger will help your conditioning by making the heavier workouts a little easier so I wouldn't worry about your metcon times going down. Since you aren't going to be able to go to a box until summer anyway, focus mostly on increasing your strength and cut back on your metcons to 1 or 2 times a week just so you are able to keep some of the conditioning that you have now.
If you have been CF'ign for 5 years it's ok to stop and hit the main lifts until the end of summer. In the big picture that is what 6 months out of 66 months. Conditioning comes back fast, although it doesn't feel like it.I suggest going with 5/3/1 at this point you are no longer a beginner and I don't think you will get much out of something like Starting Strength.Buy the 2nd edition read it and find the most suitable template for your goals. Honestly I don't think the CF template is what you need right now, I would suggest the full body split, with conditioning afterwards limiting them to 10 minutes or less. I know you may get the CF itch, just keep in mind your short term goal is to put pounds on the bar, not break your Fran time.
Thanks for the input everyone…this is right on. I've got a Strongman guy who's a good friend (wish he was here) and he limits his metcons to 8 minutes or less. So that 10 minute conditioning recommendation sounds familiar. I know that the conditioning "comes back fast," but that doesn't mean it's fun. 😉 So, I'll throw in some burpees and double unders at the most a couple times a week, just so I don't completely fall off the wagon!Thanks so much for the recommendations, I'll check out the 5/3/1. I did give Starting Strength a go a while back, got some results, but not the big ones that a true "young" novice would have. Will probably be doing the CBL as well, since it won't take much change to my nutritional routine to do so.Shockwave...will it be cool to change to it once it comes out, or should I stick with 5/3/1...Keifer's done a good job convincing me Shockwave is the bomb, but maybe I can get it done with the 5/3/1. Thoughts?And is it too much to expect a few pounds of awesome to stack on my frame? (you know, us guys like to have a little size)You guys are awesome!
Have you considered in looking on the DH Site for the downloadable PDF present from Christmas as well as reading the new article about CrossFit?
Did a quick look for this...(the PDF from Christmas) did I miss it?
While I'm waiting for the new Shockwave to come out, what's the best way to approach getting stronger while trying keep my conditioning as intact as possible?
Probably by identifying your goals and not listening to anybody who hasn't met these goals or is consistently coaching others to do so. I'm consistently shocked at how approachable all the big names in the strength community are. When I have legitimate questions on 5/3/1, for example, I write to Wendler himself and to my surprise he's written back with detailed answers every time.
I know that the conditioning "comes back fast," but that doesn't mean it's fun. 😉 So, I'll throw in some burpees and double unders at the most a couple times a week, just so I don't completely fall off the wagon!Don't have to limit yourself to burpees and double unders, do some sprints post workout, hill sprints if you can find a good hill, sled drags, sled pushes, do any of the WOD's you like but limit the total time so as not to take away from your main goal right now which is to up your strength.Shockwave...will it be cool to change to it once it comes out, or should I stick with 5/3/1...Keifer's done a good job convincing me Shockwave is the bomb, but maybe I can get it done with the 5/3/1. Thoughts?Absolutely can be done with 5/3/1, I don't know much about shockwave other than reading about it on the boards but I know much about 5/3/1 and starting strength. You can get stronger and gain quailty pounds using the appropiate 5/3/1 training template.Buy the ebook, read through and decide on a template to follow, give the template an honest 3+ cycles before you starting modifying things and changing things around. Guys like Jim Wendler know what's up, and I'm all for individualization after you have put enough time into a program to know what to change! Don't Frankenstein programs together and then wonder why you didn't get the results someone else did.
This link gives you a training template that Kiefer used with a high level CF Athlete/afiliate owner http://www.dangerouslyhardcore.com/3187/crossfit-diet-the-ultimate-guide-to-amazing-results-with-carb-backloading/This guy:http://www.dangerouslyhardcore.com/3642/be-stronger-for-longer/
AdamFiddler – good call…and you're right, going straight to the source is an effen great idea (duh on me). I always assume that these guys are too busy to give time to us normal people. I gotta remember that they dig this stuff as much as we do, and probably love to share the knowledge too!backlash79 - Love your comments, and I was thinking of more than the double unders and burpees, that's just what came to mind. I hate the sled drags/push, mostly because NOTHING kills me the way they do. And thanks for the reminder to stick with the damn thing long enough to let it work. I'm definitely a guy that needs to remind myself to stick with shit, I got a little of that programming ADD. It's easier when I'm in my own box, on my own though...focus man, focus!And funny enough, I just got wind of Scott Pelos (http://www.dangerouslyhardcore.com/3642/be-stronger-for-longer/)...I've got an aquaintance of mine who's making it to his gym while he's stateside. Funny how things come at you from all sides. You guys are all great. Buying the 5/3/1 now, will spend the weekend with my new obsession 🙂I guess the next step is before and afters, eh?
No? It should be in the DH Website
Duh....Found it...thanks!
Is the link below listed on a different site now? I'm unable to get to the DH address.http://www.dangerouslyhardcore.com/3187/crossfit-diet-the-ultimate-guide-to-amazing-results-with-carb-backloading/
Is the link below listed on a different site now? I'm unable to get to the DH address.http://www.dangerouslyhardcore.com/3187/crossfit-diet-the-ultimate-guide-to-amazing-results-with-carb-backloading/
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