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Mixing Stronglifts with Crossfit

  • 21-07-2010 12:28am
    #1
    mathers
    Closed Accounts Posts: 3 ✭


    hey guys, just was wondering would adding in a few crossfit workouts per week impair recovery from stronglifts much as i'm on the programm the past 2 weeks and have too much spare time on my hands due to no job so would like to add in a bit more work? I focused on losing fat the last 2 months and was quite successful so my attention is now turning to strength.. but i would like to increase fitness as well.

    thanks for any replies


Comments

  • #2
    token
    Registered Users, Registered Users 2 Posts: 1,806 ✭✭✭token


    Might not be exactly what you are looking for but have a look at http://www.crossfitfootball.com/ for a good combination of strength and conditioning or to get some idea's.

    They have a Strenght and Conditioning component. The conditioning is the daily wod and the strength is on the right handside. Follow the amateur strength programming.

    I'ts slighty different each week but the basic gist of it is

    Mon:
    Squat & Press + metcon

    Tues:
    A Pull + metcon

    Wed:
    rest

    Thurs:
    Squat & Press + metcon

    Friday:
    A pull + metcon

    Saturday:
    Metcon

    Sunday:
    Rest

    The metcons are generally in the <10 minute range and heavy'ish. Stay away from long metcons or only occasionally throw them in. They just use up too much energy that you'll need for building strength.

    If you want to stick with stronglifts add in a <10 minute metcon two days a week.


  • #3
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    Justin Lascek of 70sBig.com designed this template for folks who want to do the linear progression described in Starting Strength but maintain relatively high condition. Obviously with Stronglifts being a knock off of the linear progression described in Starting Strength, it might be relevant.

    Monday: Squat, Press, Power Clean
    Tuesday: Chinups & Conditioning (WOD? Metcon? Whatever)
    Wednesday: Off
    Thursday: Squat, Bench, Deadlift
    Friday: Conditioning.

    Everything I have read about adding conditioning into a strength programme suggests that it will limit your ability to recover and so result in a loss of strength/progress for a while.
    I have not tried it myself, nor am I qualified to confirm or deny.


  • #4
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Depends really on what level of progression you're on. Have you stalled or are you still making good gains. How your diet and recovery is, and where you're willing to slow/sacrifice your strength progress for metcon ability.


  • #5
    token
    Registered Users, Registered Users 2 Posts: 1,806 ✭✭✭token


    d'Oracle wrote: »
    Everything I have read about adding conditioning into a strength programme suggests that it will limit your ability to recover and so result in a loss of strength/progress for a while.
    I have not tried it myself, nor am I qualified to confirm or deny.

    Not really relevant to the OP but tis the Internet so anyways. It depends how advanced you are. Louie Simmons is a big advocate of GPP for his lifters because the more conditioned they are the more workload they can handle, which they need to do to get stronger. Uncle Rippetoe has talked about the need for GPP when you get to the intermediate and beyond stage also in Practical Programming.


  • #6
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    token wrote: »
    Not really relevant to the OP but tis the Internet so anyways. It depends how advanced you are. Louie Simmons is a big advocate of GPP for his lifters because the more conditioned they are the more workload they can handle, which they need to do to get stronger. Uncle Rippetoe has talked about the need for GPP when you get to the intermediate and beyond stage also in Practical Programming.

    I'm not saying don't do it, but that you can expect your numbers to take a hit while your body adjusts to the additional workload. Wendler has mentioned it a few times, pretty sure Rip has too.


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  • #7
    token
    Registered Users, Registered Users 2 Posts: 1,806 ✭✭✭token


    d'Oracle wrote: »
    I'm not saying don't do it, but that you can expect your numbers to take a hit while your body adjusts to the additional workload. Wendler has mentioned it a few times, pretty sure Rip has too.

    Yup, back to what Reilly said.


  • #8
    d'Oracle
    Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    token wrote: »
    Yup, back to what Reilly said.

    Mo' Less.


  • #9
    mathers
    Closed Accounts Posts: 3 ✭mathers


    thanks for the info and links guys im getting stronger alright although im still moving in 2.5kg increments when i could go for more but i dont want to stall! eating like a horse also which iv never really done before and im kinda getting used to it tbh:D
    i may just skip the metcons as i was just looking to make sure i dont lose fitness during the programme, i do hiit on off days anyways so that should keep it up somewhat..
    i may throw in one per week or something and see how it goes.


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