Comments on Urban Gets Diesel: Confessions of a CrossFit hussy

Hey MelissaGreat points. How are the dead hangs co...

2008-12-16T02:09:18.251-05:00

Hey Melissa

Great points. How are the dead hangs coming along? I will be checking your homework next time I see you girl!

Awesome! And as a beginner, I SO look forward to c...

2008-12-12T09:15:53.079-05:00

Awesome! And as a beginner, I SO look forward to coming closer to my genetic potential. Thanks for reminding me to check my ego- seems that's ALWAYS constructive criticism with the people that are attracted to this crazy Crossfit :)

And thanks for the comments yesterday- you ROCK!

I like the interview posts that you do. Keep em co...

2008-12-11T21:50:31.671-05:00

I like the interview posts that you do. Keep em coming.

Also, I tried "Unworthy" last night and gotta say it drained me something awful. Thanks for the suggestion ;)

I agree with Max and Gant.

2008-12-11T19:30:14.619-05:00

I agree with Max and Gant.

Melissa,Thanks for this post and virtually all you...

2008-12-11T15:40:07.264-05:00

Melissa,

Thanks for this post and virtually all your others. As per usual you've managed to infuse good solid information that any passing reader can pocket and use later on while at the same time writing it in such a manner that engages and keeps the reader interested vs.factual lecturing which can easily get boring. You make it easy to be interested, if that makes any sense

I know I'll be taking away several points from your post today as I attempt Nasty Girls later on.

Outstanding post today Byers! Great info, great p...

2008-12-11T15:37:38.305-05:00

Outstanding post today Byers! Great info, great perspective, as always.

Grant:CF uses undulating personalization in order ...

2008-12-11T14:46:38.882-05:00

Grant:

CF uses undulating personalization in order to build GPP, generalized physical preparedness. I assume Melissa's post tomorrow will focus on our conversation about a simple six-week progressive overload scheme which I think is appropriate for her level. The Prilepin chart is an outstanding tool for advanced and elite athletes, but I think such a scheme is not beneficial to those who have not reached Coach Rip's advanced standards, especially if they are engaged in CrossFit, which by defention is non-specialized.

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

PS - This is one of the funniest things I have read in a long time:

""PR for sets?" I've never heard of it and would probably assault a person who said such a thing in my presence."

- Also I disagree about randomly trying for PRs although I have been guilty of it. In a progressive overload scheme of the type I am recommending for Melissa:

Mon: 3x5 Deadlift, 3x5 Push-Press
Tue: CrossFit
Wed: 3x5 Back Squat, 3x5 Hang Power Clean
Thu: Rest
Fri: CrossFit
Sat: 3x7 Back Squat, 3x7 Bench Press
Sun: Rest

I think it is important to stick to the program, which is similar to the one detailed here:

http://www.crossfiteastbay.com/2008/04/crossfit-east-bay-rest-day4080.html

I have seen, many times, that those who commit to and stick to such a program and follow the progressions, without exception, become much, much stronger, while those who tinker with it have haphazard results.

First of all, "PR for reps" is stupid unless, beca...

2008-12-11T13:16:37.938-05:00

First of all, "PR for reps" is stupid unless, because of age, injury, or some other reason, you're not longer attempting 1RM. "PR for sets?" I've never heard of it and would probably assault a person who said such a thing in my presence.

The only suitable PRs are for workouts you've done more than once (preferably at least twice), 1RM, and protein and calories consumed.

Second, there's nothing wrong with going for frequent 1RM PRs in the lifts. Should you abort your sets-across workout to hit a new PR? Depends how you feel that day. If you're 4 sets into it, you've probably accumulated too much volume to contract your muscles hard enough for a proper PR. However, if you feel great on your warmup sets, go for it! You might be peaking and not know it. Ride that wave, girl. If you don't hit it, you can do back off sets to recoup some volume (depending where you are in your cycle).

It also depends on your program. A lot of my lifting consists of "work to a heavy single." That's heavy for the day. Some days 85% of my 1RM max is heavy. Other times, I hit a new PR. It depends on your routine.

CF also has different concepts of ME.
There are different types of maxes, as discussed by Louie Simmons. Circa max, max for the day, true max, etc. We can all theoretically lift more than our gym max in a competition (lights, adrenaline, etc.). So your max may not even be your max.

It depends what you want out of your program. CF doesn't follow standard periodization, and it ignores the Prilepin chart. If you're trying to add a little ME work but don't differentiate between 3x5, 5x5, and 5x1, then you might rethink that programming.

"Of course one good way to hit new PRs is to try s...

2008-12-11T13:10:35.844-05:00

"Of course one good way to hit new PRs is to try something new, and be back at the bottom of the food chain." Bingo, Max!

I can empathize with this.....When I was in highsc...

2008-12-11T12:34:03.501-05:00

I can empathize with this.....When I was in highschool (LONG before the days of crossfit, or even knowing what I was doing) I was gifted strengthwise especially for my age (about 16). And at that age, where actions are more dominated by emotion rather than logic and reason....I'd find myself trying to squat/bench/legpress just that much more EVERY time. You get away with it, just on raw strength for a time....and then people maybe start egging you on and what not.....which eventually led to legpressing over 1,000lbs (at age 16)....Which I completed successfully. It was also the day I remember from which my knees were never quite the same again. So It's good to practice prudence and discretion when evaluating your performance.....lest you F yourself up.