Crossfit?

[Moyer]

I've been following SS & PP for several months now, successfully growing from 179lbs to 214 at 6'2" (thank you). I'm interested in adding in some kind of crossfit training in a few more months. I know very little about crossfit, but their whole ideology of functional performance is very appealing. Can you recommend a way to add in a little crossfit type work without screwing up what I have going?

[Mark Rippetoe]

Use the search function. Believe it or not, that question has been asked before.

[zephed56]

here's that epic KSC post
http://strengthmill.net/forum/showth...=hybrid+metcon

[Jamie J. Skibicki]

Mark,

How about this for a sticky

"Metcon and Starting Strength"

There have been many questions about adding some kind of metabolic conditioning to the Starting Strength. While this is not "Doing the Program" it can still be successful is done correctly. We will assume you want to add metabolic conditioning for performance's sake and not for a desire of a six pack or concern over bfc, otherwise, you will have to be beaten.

First, and most important, this is a strength program. If you stop getting stronger, the program is not working. Because of this, the metcon will be the first thing to go if gains stall.

Second, metcons will be short, nothing over 10 minutes, under 6 is better. Since the metcons are short, treat them as a sprint. Go as hard as you can, avoiding breaks (these are not chipper workouts).

Third, add 1 metcon session after 2-3 weeks of Starting Strength. If you adapt well to this after 2-3 weeks, add 1 more metcon session. Do not add more than this. Again, if strength gains stall, metcon is the first to go.

Forth, some ideas for good metcon are shortened name (heros and girls) workout that will fit into the under 10 minute requirement above. Sprints (400 meters and less) are good. Here is a list of other ideas from Pmenu

1. Countdown DB Snatch: 20, 16, 12, 10, 8 reps (that?s 10 right/10 left, 8 right/8 left, etc)

2. Modified Cindy: 5 pull-ups/10 push-ups/15 squats; How many rounds can you get in X time (I would pick the time based on the athlete?s relative fatigue for the day; generally not more than 10 minutes)

3. Modified Diane: Deadlift & Dips 21, 15, 9 reps (loading equals 100% of bodyweight)

4. Modified Jackie: 1000M Row / 50 DB push press / 30 Pull-ups

5. DB Snatch 10 (5 right / 5 left) Pull-ups 10; How many rounds in X time.

6. Isabel - 30 reps barbell snatch

7. Sled Push or Pull: 2:00 hard / 1:00 recovery x 4-8 reps

8. Modified Grace - 30 Reps Clean


Depending on your fitness level, these may need to be further modified to keep it under the 10 minute limit.

Fifth, the idea here is to add in a different type of training which has different physical adaptation that minimally interferes with the strength adaptation. If you can't recover, you aren't improving. You may need to add extra calories and food make this successful. You can also remove and then add metcon work back in (add metcon work in after a reset or take it out during a stressful week).

[fluxboy]

Great work Moyer. However, you need another thirty pounds before you even think about breathing hard.

[Moyer]

Here's another old related thread:

http://strengthmill.net/forum/showth...ghlight=hybrid