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Strength/Hypertrophy training with crossfit...thoughts?

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danchubbz
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2011/03/11 13:55:38 (permalink)

Strength/Hypertrophy training with crossfit...thoughts?

hi guys, not considering doing this but seems quite popular with people today and wanted to know your thoughts on it.
 
A basic template would be
 
1-Deadlifts/Squats/Cleans- 3x8/5x5
2-Bench Press/Miltary press/pull ups - 3x8/5x5
3-10-20 mins crossfit circuit (hundreds of variations!!)
 
I suppose what I'm getting at is where do u think this type of training is best suited?
 
I can see where people who have limited time or carrying a fair bit of extra bodyfat this could be a pretty good option but what do u think in terms of someone who is in good shape but wants to continue to get sronger/bigger/faster and possibly as a cutting routine.
 
 
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    fun meter
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/03/11 18:47:19 (permalink)

    It could work well, I quite like the idea. I think limited time or if someone has different recovery abilities. 

    I've recently skinned down my routine to something along the lines of two strength exercises, then conditioning. Suits my current goals, and only one way to find out if things work.
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    danchubbz
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/03/12 08:28:55 (permalink)
    Think I read an article with Dave Tate, can't find it ATM, where he recommended hitting 3 x compound exercises and finish with DB/BB complex's.
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    danchubbz
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/23 20:44:35 (permalink)
    gonna BUMP this thread guys as I'm toying with the idea once again!!
     
    Since this was originally posted I have been doing CF training, sometimes on non weight training days, occasionally after not so taxing lifting sessions but not in the fashion I presented in the original post.
     
    Anyway just wanted to get your thoughts, anyone train this way ATM?
     
    There's a website called football crossfit that does something similar, here's the link if you're interested.
     
     http://www.crossfitfootball.com/index.php
     
    Quite an interesting article on TN about CF as well if u want a look!
     
    http://www.t-nation.com/free_online_article/sports_body_training_performance_investigative/the_truth_about_crossfit
    post edited by danchubbz - 2011/04/23 20:49:38
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    Wheels
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/24 08:31:27 (permalink)
    danchubbz

    Think I read an article with Dave Tate, can't find it ATM, where he recommended hitting 3 x compound exercises and finish with DB/BB complex's.

     
    I often train with typically-4 6 movements and finish with either a kettlebell complex or some kind of interval training.  I think it's hard to beat for fat loss or conditioning.

      




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    Rusev
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/24 17:18:54 (permalink)
    try doing 80%+ of best single on full squat clean and jerk for more than 3 reps if you want fitness
    all 3s
    50,70,90,110,120,130,  140 5x3 

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
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    danchubbz
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/24 18:35:31 (permalink)
    Rusev

    try doing 80%+ of best single on full squat clean and jerk for more than 3 reps if you want fitness
    all 3s
    50,70,90,110,120,130,  140 5x3 

     
    they look pretty brutal, haven't tried them before.
     
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    stewedw
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/24 19:08:55 (permalink)
    danchubbz

    Rusev

    try doing 80%+ of best single on full squat clean and jerk for more than 3 reps if you want fitness
    all 3s
    50,70,90,110,120,130,  140 5x3 


    they look pretty brutal, haven't tried them before.


    very similar to chad smith's juggernaught training, where on bench I did
     
    bar x20
    60kgx10
    80kgx8
    100kgx5
    120kgx3
    130kgx2
    145kgx1
    145kgx1
    145kgx1
     
    next week I add 1.25-2.5kg to every set and continue for 16 weeks. In theory I would then be lifting 175kg for the last three singles which would surpass my current personal best of 165kg which I should apparenty be able to hit for 5 reps :)
     
    I enjoyed it, you can do the same for squat, deadlift and military press, the other movements you do as assistance excercses can be waht you want or similar method.
     
    checkout chad smiths online stuff or muscle n fittness this month, very interesting read
     
    cheers uys, good thread

    Stats:

    Bench: 165Kg 1RM
    Squat: 190Kg 1RM
    Deadlift: 220kg 1RM
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    danchubbz
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/24 20:07:12 (permalink)
    stewedw

    danchubbz

    Rusev

    try doing 80%+ of best single on full squat clean and jerk for more than 3 reps if you want fitness
    all 3s
    50,70,90,110,120,130,  140 5x3 


    they look pretty brutal, haven't tried them before.


    very similar to chad smith's juggernaught training, where on bench I did

    bar x20
    60kgx10
    80kgx8
    100kgx5
    120kgx3
    130kgx2
    145kgx1
    145kgx1
    145kgx1

    next week I add 1.25-2.5kg to every set and continue for 16 weeks. In theory I would then be lifting 175kg for the last three singles which would surpass my current personal best of 165kg which I should apparenty be able to hit for 5 reps :)

    I enjoyed it, you can do the same for squat, deadlift and military press, the other movements you do as assistance excercses can be waht you want or similar method.

    checkout chad smiths online stuff or muscle n fittness this month, very interesting read

    cheers uys, good thread

    cheers for the reply mate, heard of juggernaut training before, suppose to be a solid strength routine, did u do any crossfit training along side it?
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    Rusev
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    Re:Strength/Hypertrophy training with crossfit...thoughts? 2011/04/25 10:39:52 (permalink)
    no not done cross fit training im an olympic weightlifter (over 25 years)
     
    my type of routines involve
    snatch
    cleans
    jerks/presses
    front squats
    back squats
    deadlift variations (pulls/shrugs)
     
    and NOTHING else
    1 main exercise may take up to an hour to do
     
    eg.
    day 1
    snatch  10-15 sets  1-3 rep range (40-60 mins)
    snatch pulls (DL variation) 5x3 (20-30 mins)
    Back squats 3x3   (20-30 mins) 
      
      
      http://youtu.be/aU1cu3cn_GU
      
     
    post edited by Rusev - 2011/04/25 10:43:01

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #10
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