[quote]PB Andy wrote:
I’m 3 months into an academy right now myself, and I was wondering how best to program 5/3/1 as well. I’ve been doing crossfit but I feel like I’ve been spinning my wheels, and find some workouts to be extremely dumb… yet I do them anyways. I have had time to get into the gym 4x a week but don’t really know how to set up my conditioning. I can do hill sprints only on the weekend, and do have access to a prowler but it kind of sucks because it’s on a sticky track surface instead of an alley or something like that.[/quote]
Andy, do you do Crossfit as part of a group or organized training session? I’m just curious as to why you feel you should do the “dumb” workouts (and yes there are dumb ones)? If you do it to follow the programming then I admire your commitment.
I don’t hate Crossfit and like some of the WODs, but from a pure programming standpoint (CF has benefits beyond programming such as the competitive atmosphere, learning the Olympic lifts if there is a good coach at the box), I don’t see how CF is better than a good strength program couple with some basic conditioning.
If you don’t mind boring, nothing beats doing swings at the end of a workout. Use a KB if you have access to them. Go for 10 minutes, 30 seconds on, 30 seconds rest. Another variation using a heavier KB is to do 8 swings at the top of the minute, rest the remainder of the time. Try to work up to 20 minutes. This gets tough near the end.
This is boring. It is only one movement pattern. But this has increased my conditioning over the last few weeks.[/quote]
Both… we do some crossfit workouts at the academy that are just plain fucking dumb. I have been doing other crossfit workouts that I prefer at my gym but there still, even the strength portion seems a little random.
I’m thinking of doing 5/3/1 for the main lifts, and just picking a WOD from the ‘conditioning’ portion of the workouts at www.doghousecrossfit.com (the generally non-retarded ones). Maybe do some hill sprints on the weekend when I have time.
In terms of boring… I just don’t see myself doing only KB swings. I can do hill sprints and prowler work multiple times a week and enjoy it (not during, of course :P), but when it comes to other conditioning methods, I probably need something more varied (i.e. a 10-15 minute crossfit WOD, etc).