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Old 04-21-2007, 05:09 PM   #11
Elliot Royce
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I just post my lifts here. Since I try to play hockey at least 2x per week, I've been relying on that more for conditioning. Hard to do weightlifting, hockey and Crossfit all at the same time.
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Old 04-22-2007, 05:28 AM   #12
Larry Lindenman
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Elliot...glad to hear your going to take up O-lifting. You don't have to throw the baby out with the bath water, still do some CF skill work...but focus on gaining power via O-lifting practice (minimize the metcon work). Will you lose some of your metcon? Sure...but that comes back quickly, actually quicker with a greater strength reserve. I am more convinced of a program where CF is a base, but you break off into other areas for a month or so to develop one of the fitness components. Of all the fitness components strength and power are the most vital for performance. Doing a concentrated O-lifting or Powerlifting program will only help.
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Old 04-23-2007, 02:36 PM   #13
-Ross Hunt
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There's metcon, and then there's metcon.

Chippers and long, slow distance are one thing; short circuits with moderate loads are quite another. Since all I care about right now is improving my total (and, of course, big guns), I do neither.

But before I went all the way over to oly lifting, when I first started it after doing the WOD for a while without strength gains, I took the middle way of restricting my metcon to low-rep, medium-weight, rounds-for-time circuits. Really low reps, e.g., once a week a did this after an oly workout:

Max rounds in 10 minutes of:
-5+5 2 pood snatch.
-5 light back squat (70%)
-5 weighted chins

Then once a week after an oly practice, I did Grace, which of course was also under 10 minutes. After a couple months of this, with a few 100m-200m sprints easy thrown in before workouts, and I could still run a 5:00 flat mile.

The lesson, IMO, is that you can to some extent--to some extent-- minimize endurance adaptation in muscles and maintain or even improve anaerobic/ short-duration aerobic conditioning while concurrently increasing strength and power--so long as you stick to low reps in circuits.
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Old 04-23-2007, 03:07 PM   #14
Pierre Auge
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Troy,
find a balance... Its very possible and in fact beneficial to mix both OL and CrossFit. Don't think the metcons will harm your lifts, they wont. More than anything OL is a sport of skill, strength and power are wonderful side effects. Train with CrossFit, practice the sport, good things will come. Simply find a balance between doing too much training and not enough practice or too much practice and not enough training. That balance is completely relative to you and your lifestyle choices.

My point - Do CrossFit, Play Weightlifing - have some fun, you can be good at both!
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