crossfit:most well rounded conditioning program

I've been dabbling with Crossfit for about four years now, although I blend it in with some Defranco and Enamait protocols.

Coach Glassman has developed a very good system for athletes, which can be adapted to your specific endeavors. In addition to the very well developed programmes, they bring in some top notch S&C coaches for their seminars. I have attended seminars with Buddy Lee, Mark Beck, Steve Cotter (first rate trainer), and Jeff Tucker, and I can't speak highly enough of them.

What I can say from personal experience is that since I retired from competetive sports four years ago, and adopted the Crossfit ethos, I have become fitter, faster and stronger than at any time in my life.

 

****. That looked nasty.

How many did they do each btw, I didn't count.

 

Fran is 21-15-9 reps, and the thruster is 95lbs.

Crossfit use the 21-15-9 rep scheme regularly.

 

Cheers, I might suggest down the gym later, see how that one goes down(not 95lbs though).

 

You might live to regret that:shock:

 

Isn't it 95lbs for women, 135lbs for men?

 

Not normally, although I have known of people altering the weight as per their particular ability level.

 

They are slow! The fastest time for Fran is 2:17 :yikes

 

It isn't, end of.

 

The program is fantastic. It's probably the best one made for GENERAL fitness. Obviously if you want specificity in something, this is not the program for you. I would shoot for the following before starting this program though:

1RM: 1X Bodyweight Bench Press
1RM: 1.25X Bodyweight Squat
1RM: 1.50X Bodyweight Deadlift

20RM: Bodyweight Dips
20RM: Bodyweight Pushups
10RM: Bodyweight D.H. Pullups

This will help so that your strength doesn't limit you in a lot of the WODS.

 

Sounds fair. There are standards that you must meet to be able to manage the WOD's, but you also have the option of tailoring the WOD's to your level, and I have found with some beginners that some GTG training, aswell as the Ripppetoe, and Starr 5x5 helps them to adapt to the crossfit demands quicker.

I do agree with your point though. If you are going to stick to the crossfit schedule rigidly, any Joe just can't walk off the street and pick it up. Crossfit is very difficult, and to be able to hang with the programme, you need to be agile, strong and have an impecable work capacity. If you can't get into it, the above advice would serve well as a precursor to crossfit.

 

Yeah, I think the nicest part about the WODS is that if you can't do them as requested; then you can choose either to make it a strength or conditioning exercise based on what you need/want. IE: Fran (in the video above). You could choose to do 21-15-9 at a lower weight (conditioning) or you could choose to do the required weight amount, but with less reps (strength). If you can do it as RX'd in decent time, then you know that particular workout is not one of your weaknesses. IMO Even if people dislike crossfit, two months on this program will tell you what imbalances (overall fitness, not just strength) your body has and you can correct them with your own program(s).

 

Yes, if you have any flaws, Crossfit will expose them in a brutal way!

Re your point about Fran. I have heard of people increasing the weight to 135, and altering the rep scheme to 15-12-9, to allow more focus on strength.

As with any programme, you have to take the ball and run with it. There is no one size fits all, so you have to adapt it to your specific goals.