***n.b. this might be long, and I feel a bit leachy saying so much with my first post to get advice, but I will say that I’d truly appreciate any words and I intend to “pay it forward” whenever/if ever I can!
First time, long time.
Some background, some general stats, and personal desires:
I’ve competed in boxing and MT, and way before that tennis – I’ve always been really into athletics and I’ve trained like a beast when I’ve trained, but my non-skill training has never been consistent or terribly ballin’. So, I’m something of a newb to both basic strength and metcon work, but at the same time I’ve always adapted well to new physical challenges and stimulae whenever they've occurred. I’m also 23, fwiw.
Lame “cardio” and globo-gym BBing over the backdrop as a social enterprise has basically dominated my existence.
I recently started BJJ, fell in love, and I wanna dedicate myself to it for the foreseeable future. It’s like kinetic chess (I think Couture might have said that or something like that once before), and it’s such a life-long pursuit.
Tues/Thurs/Sat I’ll be doing jitz @ a school, and I have a chance to do non-rolling skill-work a couple other days at impromptu times.
I CF’ed for 2 weeks around when I picked up BJJ, stumbling upon an affiliate <5min from my new crib. It sparked something of a renaissance in me, and I've spent an embarrassing amount of time researching and thinking down the rabbit hole of performance since. I broke my ankle (non-training related) shortly after, rehabbed, and now feel pretty primed to start the first day of the rest of my training life now!!!!
6’0’’, ~205, kinda fat…I’d guess ~16% bf, but I could be wrong. If I had to take a stab….I “should” weigh ~190….maybe even 185.
DL: (my first time ever, which was my first trip to CF, 5x3 or 5x5 day (not 100%), finished with#385.
BP: #225x3 on a good day -- never been a fan of the bench, and I always feel like a bit of a clown when I do it w/ friends at globo... using dumbbells I can put up disproportionately stronger stats on pressing movements, fwiw, vs. barbell
BS: not totally sure…I’ve repped 300+ with ease @ globo but my depth was pathetic compared to the legit stuff I’ve seen you guys do….I do recall having a horrible time with “form” when tea-bagging the floor when I did a CFT @ the affiliate once….it was also after my first week and I kinda felt raped…I was rx’ing a lot of the WODs or coming close to, combined with just getting into BJJ, and I also toyed with zoning/low-cal.
So, part of me wants to dive into CF...but I think I should beef up my general strength prior, while also giving my body a chance to adapt to metcon work, while also leaning out and tinkering with nutrition…? I have little desire to pack on size right now.
Without further ado my current plan and outlook:
Day1 -- SS routine (3x5 BS, 3x5 BP, 1x5 DL)
Day2 – ~10min, bodyweight/low-weight metcon + core work
Day3 – Choose between heavy, short metcon; tabata work; explosive, timed metcons (20min max)
Day4 – REST
Day5 – SS routine (3x5 BS, 3x5 Press, 5x3 PowerClean)
Day6 – Sprinting Intervals (800max, decrease distance + increase intensity each week) + core work
Day7 – REST
For the metcon, sprinting and core work I’m thinking about drawing from goodies courtesy of a RossTraining book my dad bought me when I was rehabbing my injury. Also, every 4th I’m thinking of “de-loading” some and making it a back-off week, and every 3months a week off….not sure on that, though, and I guess I’ll see how my body handles everything.
So, any and all criqitue/comments welcome. I wonder if I’d be doing enough to solidify a bonefied “foundation of strength” that’l serve me well moving forward. I guess I could add the traditional 3rd SS day on Day3….might be pushing it, though, and the juice not worth the squeeze….?
I’d like to stick with something like this for ~50days, and then segue into a 3/1/2/1 CrossFit split utilizing the affiliate that’s <5min from me (CrossFitMilford).
When my body and mind can hack it, I’d love to integrate something Gant-esque….or like CFSB or CFFootball with some mods t'would would be super-sweet.
CrossFitMilford looks to have adopted a CFEndurance route, so CFFootball and hybridizing like that could be a fantasy for me unless I found a training m8, build my own rig of a gym, or miraculously they adopted something like that. ….guess I’ll cross that bridge if it comes.
Anyhew, amazing site, truly….I’ve dove into enough of them, and this place really seems toptop!
**the RossTraining book (InfiniteIntensity) gives a nod to one maximal and one explosive strength workout per week, as well as the same # of conditioning days….but the strength routines are radically different than the SS design….they look really interesting, just totally different.