A random Crossfit/IP/EDT message I just sent to a mate...

Hanley

...figured I'd reproduce it here. He's a well conditioned dude, has done well in some triathlons and was pretty strong and ripped before he slimmed down to compete. He was just asking for some CF style workouts to get him ready for the army.

[some generic preamble...]

There's a few options that spring to mind...

"Cindy", AMRAP (as many rounds as possible) in 20 minutes of:
5 pull ups
10 push ups
15 air squats

"Murph" - as quickly as possible
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

"Grace" - as quickly as possible
30 ground overhead anyhow w/ 60kg
(ie cleans, power cleans, jerk, push push press, press, whatev's)

There's so many options available tho. Like you don't even need to have a CF workout for it, you can design workouts super easy. Like for lifting type work something like:

A) upper body push
upper body pull
C) lower body exercise
-pick a rep scheme (say 10 reps)
-pick a time (say 15 minutes)
-do as many rounds as possible in that limit

So some options could be (pick one):

A) push press/single arm DB press/DB floor press/push ups x10
Single DB row/barbell row/pendlay row/chin up/pull up/inverted row x10
C) air squat/goblet squat/lunge/reverse lunge/split squat x10

If you want more muscular endurance, use higher rep ranges, if you want to get some strength type work in - use around 5's, you'll have a faster cycle time with 5's so there'll be an endurance aspect to it too.

Make like 6 workouts off the above template, try to have the exercises varied so that they're not repeating (similar exercises are ok).

Then do like a 15 minute block, rest 5-10 minutes, do another 15 minute block. If you wanna do some proper lifting as well, you're best off doing it before hand.

Record the number of rounds you're hitting, if you're using 5's - 12-15 is a good number to do. Once you can hit that, increase the weights on the exercises - it's what, 6 weeks til you go in? just try to gradually escalate the density of the work you do.

So aim for more rounds in the time limit, the same rounds in a shorter time limit, or more weight and the same number of rounds.

Lemme know if anything's unclear there.

[mindless postamble**]

Just thought a few people might pick up something outta it.

**I know "postamble" isn't a word, but I'm using it anyway, cos it f*cking should be.

gavtron

A good explanation of generic crossfit programming. Push, pull, squat/box jump is what you'll see in a lot of workouts alright.

You say he's a well conditioned dude, so is he going to be using it to get stronger? Or sort of keep the conditioning up while he's doing weights also?

d'Oracle

Seeing as you never answered my question, and in light of this post....

Why are you doing the L1?
Is it just so you can say you have an L1?

Genuinely, non-judgementally curious.

columok

Had a thought on this recently. Should conditioning be kept as simple as possible so that it develops anaerobic/aerobic capacity with very low-skill movements. (ie burpees, runs, carries, pushups)

Then you'd train all of the technique heavy stuff as strength/oly/skill work.

This should a)be more efficient b)involve less degradation of skill movements through fatigue reps c)involve a lower chance of injury.

Inspector Coptoor

perhaps but Id argue that a burpee is a technical movement.
very few seem able to do it right.

Barry.Oglesby

columok wrote: »

Had a thought on this recently. Should conditioning be kept as simple as possible so that it develops anaerobic/aerobic capacity with very low-skill movements. (ie burpees, runs, carries, pushups)

Then you'd train all of the technique heavy stuff as strength/oly/skill work.

This should a)be more efficient b)involve less degradation of skill movements through fatigue reps c)involve a lower chance of injury.

Of course it should. Why this isn't completely obvious to everyone is beyond me. Especially because of c) above.

Hanley

gavtron wrote: »

A good explanation of generic crossfit programming. Push, pull, squat/box jump is what you'll see in a lot of workouts alright.

You say he's a well conditioned dude, so is he going to be using it to get stronger? Or sort of keep the conditioning up while he's doing weights also?

Well I wasn't really explaining CF programming. I couldn't if I tried, because there isn't any. I was suggesting that doing triplets as outlined above is a good way to put together a conditioning workout without having to rely on CF programming.

He just wants to get ready for the cadets. I dunno what else he's gonna do around it but he's a smart dude with good training knowledge so will be alright.

d'Oracle wrote: »

Seeing as you never answered my question, and in light of this post....

Why are you doing the L1?
Is it just so you can say you have an L1?

Genuinely, non-judgementally curious.

Oh.... sorry - I didn't realise I had to answer to you.

Tbh, I have my reasons and they're no-ones business

narwog81

Hanley wrote: »

He just wants to get ready for the cadets. I dunno what else he's gonna do around it but he's a smart dude with good training knowledge so will be alright.

if he's starting in the curragh next month my advice would be to hit a beach somewhere and consume lots of alcohol and women before both become very hard to come by!

If he was a competitive triathlete before he'll have no problems with the fitness side of things at all, might have to bulk up a bit to be comfortable carrying backpacks etc but the plentiful carbs dished out in the Cookhouse will fix that...

d'Oracle

Hanley wrote: »

Oh.... sorry - I didn't realise I had to answer to you.

You don't.
Heaven knows why a man of your standing would.

GoneFR

d'Oracle wrote: »

Hanley wrote: »

Oh.... sorry - I didn't realise I had to answer to you.

You don't.
Heaven knows why a man of your standing would.

And boom goes the dynamite

d'Oracle

No dynamite.

Hanley

d'Oracle wrote: »

You don't.
Heaven knows why a man of your standing would.

*yawn

d'Oracle

.....was more or less my reaction to this thread.

Hanley

d'Oracle wrote: »

.....was more or less my reaction to this thread.

Good thing there's an ignore button so. If I bore you so much you should run along and use it. Off ya go now.

And I don't exactly care if the thread made you yawn or not. If even one person got something out of it, then I'm happy.

d'Oracle

A saint is born.

You cared enough to comment.
And not use the ignore button.

token

gymfreak

d'Oracle wrote: »

A saint is born.

You cared enough to comment.
And not use the ignore button.

Seriously??

This is something I can never fathom...if something bores you/doesnt interest you then why bother reading it..or why bother reading it, responding, then reading it again and responding again. It makes absolutely no sense at all.

Disussion forums are supposed to be about discussions..so either agree/ disagree with the topic at hand if it interests you...but this sillyness of jibing without any contribution or part in a discussion is starting to get a bit old.

*Sorry....rant over.

dealing with kids all day..and then to see this 'nit-picking'..so bloody childish

d'Oracle

gymfreak wrote: »

Seriously??

This is something I can never fathom...if something bores you/doesnt interest you then why bother reading it..or why bother reading it, responding, then reading it again and responding again. It makes absolutely no sense at all.

I know, right?

Its madness.
I mean who do I think I am?
Single handedly ruining the thread like that.

gymfreak

d'Oracle wrote: »

I know, right?

Its madness.
I mean who do I think I am?
Single handedly ruining the thread like that.

Clearly, that's not what I said.

Obviously, I find your reply both pointless and childish so I won't be responding after this one. I'm going to spend my time productively because I don't feel the need to throw snide comments/nit pick/post pointless crap or even look for attention.

I don't think I've ever commented like this on boards, I'm really not into this whole negative/ jibe buzz that frequents this place sometimes.

Barry.Oglesby

Listen I'm not sticking up for habley or whatever his name is cos he's plainly an arrogant cock but I find a good method of dealing with people on the Internet is to ask yourself, as you're typing, "would i say this to this person's face if they were in front of me now". If I went and pried into Hardly's business and asked him why he was doing his liftupthingsputthemdownrealfastlike cert in real life without really knowing him I'd expect to get the bum's rush. In this case, the bum (Henley) has given you his... rush, so don't get pissy, just think about it as though it was some real life conversation where you couldn't hide behind your username and I'm sure you'll see that Hasley has a point.

Poccington

Hanley wrote: »

He just wants to get ready for the cadets. I dunno what else he's gonna do around it but he's a smart dude with good training knowledge so will be alright.

If at all possible, he should try get some pack work in, even if it's only twice a week. Not carrying any mad weight but just to get him used to working with a pack on.

If he's competed in triathlon's though, as well as having good conditioning, he'll be fine when he starts training.

TheZ

http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/

Beware the lure of the sexy met con

metamorphosis

Lets leave the nappies at home children.

Thanks.

SanoVitae

Hanley wrote: »

If even one person got something out of it, then I'm happy.

For what it's worth, I got something out of it.

Cheers Hadley!

dave80

Hanley wrote: »

...figured I'd reproduce it here. He's a well conditioned dude, has done well in some triathlons and was pretty strong and ripped before he slimmed down to compete. He was just asking for some CF style workouts to get him ready for the army.

[some generic preamble...]

There's a few options that spring to mind...

"Cindy", AMRAP (as many rounds as possible) in 20 minutes of:
5 pull ups
10 push ups
15 air squats

"Murph" - as quickly as possible
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

"Grace" - as quickly as possible
30 ground overhead anyhow w/ 60kg
(ie cleans, power cleans, jerk, push push press, press, whatev's)

There's so many options available tho. Like you don't even need to have a CF workout for it, you can design workouts super easy. Like for lifting type work something like:

A) upper body push
upper body pull
C) lower body exercise
-pick a rep scheme (say 10 reps)
-pick a time (say 15 minutes)
-do as many rounds as possible in that limit

So some options could be (pick one):

A) push press/single arm DB press/DB floor press/push ups x10
Single DB row/barbell row/pendlay row/chin up/pull up/inverted row x10
C) air squat/goblet squat/lunge/reverse lunge/split squat x10

If you want more muscular endurance, use higher rep ranges, if you want to get some strength type work in - use around 5's, you'll have a faster cycle time with 5's so there'll be an endurance aspect to it too.

Make like 6 workouts off the above template, try to have the exercises varied so that they're not repeating (similar exercises are ok).

Then do like a 15 minute block, rest 5-10 minutes, do another 15 minute block. If you wanna do some proper lifting as well, you're best off doing it before hand.

Record the number of rounds you're hitting, if you're using 5's - 12-15 is a good number to do. Once you can hit that, increase the weights on the exercises - it's what, 6 weeks til you go in? just try to gradually escalate the density of the work you do.

So aim for more rounds in the time limit, the same rounds in a shorter time limit, or more weight and the same number of rounds.

Lemme know if anything's unclear there.

[mindless postamble**]

Just thought a few people might pick up something outta it.

**I know "postamble" isn't a word, but I'm using it anyway, cos it f*cking should be.

Just a quick one, In the C group there all quad dominant so could you add a D for a hip dominant exercise like SL Deads etc?

Hanley

dave80 wrote: »

Just a quick one, In the C group there all quad dominant so could you add a D for a hip dominant exercise like SL Deads etc?

I’d question whether any of them are truly quad dominant, but I get your point. And yes, you could. You’d just try to maintain a balance across the training week.

Going further, Will used to set it up as follows (as far as I remember), I’m not sure if Staley is the same….
A) Vertical push
Horizontal pull
C) Lower body

A) Horizontal push
Vertical pull
C) Lower body

dave80

Hanley wrote: »

I’d question whether any of them are truly quad dominant, but I get your point. And yes, you could. You’d just try to maintain a balance across the training week.

Going further, Will used to set it up as follows (as far as I remember), I’m not sure if Staley is the same….
A) Vertical push
Horizontal pull
C) Lower body

A) Horizontal push
Vertical pull
C) Lower body

Sound, its something I might try at home couple times a week