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Old 07-20-2012, 06:43 AM   #11
John Frazer
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Quote:
Originally Posted by Tom Seryak View Post
Alex, after we dropped our affiliation with crossfit, we kept some conditioning components, but structure is much differently. Mainly we stick to low skill movements, reasonable volume, couplets and triplets, and always include rest...either through a fixed period or a send-off time. I wrote about it hear:

http://www.seryakstrength.com/2011/1...y-sustainable/
Tom, that looks like a great and fun program. I wish sled dragging wouldn't obstruct the sidewalk and wake up my neighborhood!
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Old 07-20-2012, 10:52 PM   #12
Alex Amat
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Greg: check this out and let me know what you think...
It work a fire schedule 48 on 96 off (2days/4days), so a 6 day cycle. I prefer to workout at home since I have better equipment then the fire station nd less chances of getting interrupted with emergency calls several times... Blowe s my tempte based on the Simplest Program you recommended.
I only perform one day at work along with another rest or active rest at work leaving me with 3 days solid days on my off and at home.

Day1:
Clean & Jerk
Clean Pull
Front Squat

Short Met-Con

Day2:
Jerk
Push Press
Overhead Squat

Short Interval (Run/Row) usually CrossFit Endurance site

Day3
Rest Day

Day4:
Snatch
Snatch Pull
Back Squats

Short Met-Con

Day5:
Deadlifts
Bench Press
Floater (thrusters, weighted pull ups, weighted lunges, etc.)

Day6:
Active Rest Day

Long Interval (Run/Row) usually CrossFit Endurance site.
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Old 07-21-2012, 07:33 PM   #13
Tom Seryak
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Originally Posted by John Frazer View Post
Tom, that looks like a great and fun program. I wish sled dragging wouldn't obstruct the sidewalk and wake up my neighborhood!
We are lucky enough to have space outside of our facility that is not in line with traffic and doesn't bother any neighbors. Here are a few examples from the last week or so that were pretty good:

6 rounds, 2.5 minutes rest in between rounds:
5 double kettlebell front squat
50' indoor prowler push (25' turnaround)
...this one looks easy...on paper!

15 strict burpees, row 100 meters
rest 1.5 minutes
12 strict burpees, row 200 meters
rest 2 minutes
9 strict burpees, row 300 meters
rest 2.5 minutes
6 strict burpees, row 400 meters
rest 3 minutes
3 strict burpees, row 500 meters

5 rounds, 4 minute send-off
5 strict chin-ups
100' double kettlebell rack carry
200 meter run

we have been doing this type of stuff for quite some time now. no injuries, no slop, no extreme soreness or systematic fatigue, get a great training stimulus yet can still function throughout the day, etc.

that being said, we don't do this all throughout the year. I may pull it in the rotation for 6-8 weeks or so, then take a break from it before people start getting burned out. our clients that are still with us that have done the crossfit 'metcon' in the past like this structure much better.

my problem with crossfit from the very beginning was that it was supposed to be a general physical PREPAREDNESS program. If preparedness is your ability to express fitness at any given moment, how good is your "gpp" immediately after a crossfit workout? the next day? the week after a competition?
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Old 07-23-2012, 10:16 AM   #14
Greg Everett
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Posts: 1,721
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Quote:
Originally Posted by Alex Amat View Post
Greg: check this out and let me know what you think...
It work a fire schedule 48 on 96 off (2days/4days), so a 6 day cycle. I prefer to workout at home since I have better equipment then the fire station nd less chances of getting interrupted with emergency calls several times... Blowe s my tempte based on the Simplest Program you recommended.
I only perform one day at work along with another rest or active rest at work leaving me with 3 days solid days on my off and at home.

Day1:
Clean & Jerk
Clean Pull
Front Squat

Short Met-Con

Day2:
Jerk
Push Press
Overhead Squat

Short Interval (Run/Row) usually CrossFit Endurance site

Day3
Rest Day

Day4:
Snatch
Snatch Pull
Back Squats

Short Met-Con

Day5:
Deadlifts
Bench Press
Floater (thrusters, weighted pull ups, weighted lunges, etc.)

Day6:
Active Rest Day

Long Interval (Run/Row) usually CrossFit Endurance site.
looks pretty good to me
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Old 07-23-2012, 10:29 PM   #15
Alex Amat
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What do you reccomend for rep x sets on all the days like you stated on back squats it's 5rx5s and front squats 3rx5s. Clean and snatch?... Thanks.
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Old 07-24-2012, 09:17 AM   #16
Greg Everett
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Start w 2s and 3s and move to 1s and 2s as you progress through a cycle
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American Weightlifting: The Documentary
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Old 07-29-2012, 01:27 PM
Robbie Craig
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