View Full Version : Crossfit and 5/3/1?

06-29-2009, 03:46 AM
G'day Guys and Gals,

Currently looking to up my strength a bit whilst doing Crossfit and had 5/3/1 recommended to me as it's fairly low volume / simple. I'll be doing it 3 days a week with Squat / DL / Press (not much of a bencher...).

I'll be doing the program after my normal WOD though I may change it up and do it before hand sometimes (especially if it won't effect my WOD time much). I'll try to stick to a set program (e.g. Monday -Sq, Wed - Press, Sat - DL) but may change the days around a bit depending on what's been worked in the WOD.

My question specifically is about whether or not you think I should do any assistance work? I'd like to do Bent Rows probably as I have trouble maintaining a solid back for my heavier DL's but aside from that I'm not too sure. Rows would probably be put on after Press.

Hmm also reading WSFSB, DeFranco states that it's a program for Athletes as well...
Any opinions on perhaps which one would be more suitable? WSFSB does seem to have a larger volume in comparison to 5/3/1 but I'm 20, I eat a fair bit and I sleep 8 hours a night so I think my recovery is currently as good as it will ever be (bar pharmacological assistance).

06-29-2009, 05:02 AM
DeFranco recently started to use the 5/3/1 principle with his athletes on the main lift of the day for WS4SB, just as an FYI :)

06-29-2009, 05:44 AM
Hmmm what's the "5/3/1" principe? I hate to sound simple but unfortunately I can't buy the e-book atm (I'm pretty badly in debt with and have only just got a full time job, every penny is being saved). Do you mean that on his main lift of the day, over a 4 week cycle he will follow the same progressions as Wendlers 5/3/1?

That is to say
First week Main lift will be 3x5
Second week main lift will be 3x3
Third week 5/3/1
Fourth week Deload?

06-29-2009, 11:30 AM
According to what I've read on this forum, yes.

The source of the information was DeFranco's blog. Check it out :)

Tom Mutaffis
06-29-2009, 12:10 PM
tomv - do you have the 5/3/1 book? If not, what are you basing your lifts on?

I could see doing 1-2 crossfit workouts per week with 5/3/1, or you could always just come up with a custom program to fit your specific needs.

06-29-2009, 04:12 PM

No mate I unfortunately can't afford to get the book at the moment, though as soon as I'm in the black I'll be purchasing a copy. The knowledge I have of the program has been derived from reading forum posts as well as people's journals who are doing the program.

06-29-2009, 06:34 PM
I would recommend either trying CrossFit Football (crossfitfootball.com) as they have strength stuff (on the right) AND heavy MetCon stuff OR looking up the CrossFit Strength Bias

06-29-2009, 06:39 PM
I use a hybrid of 5-3-1, CFE and CF...You know where to find me.

06-29-2009, 07:09 PM
I would recommend either trying CrossFit Football (crossfitfootball.com) as they have strength stuff (on the right) AND heavy MetCon stuff OR looking up the CrossFit Strength Bias

I've read CFSB King and decided to do supplement strength work as opposed to changing programming entirely. I've chosen this as I feel I perform far better when I can compete with others (by going my gym's normal programming) and I've also seen a number of crossfitters use this approach successfully.

06-29-2009, 07:50 PM
Rippetoe recommends 2 days CF 2 days lifting. (Practical Programming)