Author Topic: CrossFit plus Olympic Lifting  (Read 12807 times)

Offline JonR

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CrossFit plus Olympic Lifting
« on: August 22, 2006, 10:46:44 AM »
Currently doing CrossFit-type workouts and Olympic Lifting, organized like this:

Monday
Snatch
Push Press
Back Squat
Back extensions
(4-5 sets of 2-5 reps per exercise, periodized)

Tuesday
Rest

Wednesday
Clean and Jerk
Clean-grip Deadlift
Seated Row
Shrugs
Sit-ups
(4-5 sets of 2-5 reps per exercise, periodized)

Thursday
CrossFit MetCon workout, like:

6 rounds for time, of: 35 squats, 25 pushups, 15 pullups

or

'Fran' : 21-15-9 reps of pullups and 95lb thrusters

Check out www.crossfit.com for more details

Friday
Power Clean
Front Squat
Romanian Deadlift
Shoulder Press
Bench Press
(4-5 sets of 2-5 reps per exercise, periodized)

Saturday
Rest

Sunday
CrossFit MetCon workout

Offline Eric

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Re: CrossFit plus Olympic Lifting
« Reply #1 on: August 22, 2006, 02:13:01 PM »
Thanks for posting this Jon

I will give it a try one week

Did yesterday's crossfit last nite and it was ok, definitely intense and had me sweating


Offline Rich B

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Re: CrossFit plus Olympic Lifting
« Reply #2 on: August 26, 2006, 08:10:28 AM »
Think I will join you if you do not mind a old man giving it a try ;D

Offline JonR

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Re: CrossFit plus Olympic Lifting
« Reply #3 on: August 27, 2006, 09:24:22 PM »
Rich B,

Speaking of an "old man" : my olympic weightlifting coach is 58 (twice my age) and is able to squat, clean, and snatch more than I am at nearly identical bodyweights.  He's a great example of being able to maintain high levels of performance into old age, through intense exercise.  (He squats over 400lbs, butt-to-ankles, and can clean & jerk over 250lbs.)

Keep up the intense work!

Jon

Offline Orc65

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Re: CrossFit plus Olympic Lifting
« Reply #4 on: August 28, 2006, 03:54:38 AM »
Holy %#*&, the max I can do is 116kg and I just barely lifted it enough to get it on the scales, (big block of Gunmetal, When I was in the scrap metal industry), I was shattered afterwards and had to get help to get it off the scales. :)


Offline Rich B

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Re: CrossFit plus Olympic Lifting
« Reply #5 on: August 28, 2006, 01:02:08 PM »
This workout is kicking my a$$!  I went and paid 5 bucks and got the crossfit journal that has a 12 week workout plan(#9) for beginners, I think I will start there and work my way up!! :P  great site by the way, this and crossfit.

Offline Eric

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Re: CrossFit plus Olympic Lifting
« Reply #6 on: August 28, 2006, 06:39:56 PM »
I really enjoy intense exercises that hit the majority of your body

Key is intensity which is rare at gyms where people spend more energy talking than pushing iron

Offline Dave

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Re: CrossFit plus Olympic Lifting
« Reply #7 on: October 29, 2006, 11:40:46 AM »
I really enjoy intense exercises that hit the majority of your body

Key is intensity which is rare at gyms where people spend more energy talking than pushing iron

There are many factors that come into an effective workout, including but not limited to intensity. One also has to look at the volume, rest time, how much the CNS has been taxed, nutrition, etc.

To say just intensity is key is only part of the equation. You can have the most intense routine in the world but if you do not allow your body to recover, for example, you will not progress very far. If you do a high volume of highly intense CNS workouts (plyometrics, olympic lifting, the like) and do not allow proper recovery you will see a decrease in performance - as both of those will tax the CNS heavily but may or may not feel like they tax the energy systems as much. So on and so forth.

I'm not saying you're wrong, and I agree that many mainstream gym-goers may lack intensity, but there's a lot of other factor that come into play that are probably more important.