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Tom Mutaffis
08-12-2011, 05:30 AM
I will use this section to post the daily workouts for Crossfit Strength, a gym here in Charlotte that utilizes Westside programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

http://crossfit-strength.com/

Tom Mutaffis
08-12-2011, 05:30 AM
Monday 8/8/11

ME Lower Body:
Dead Squat (bottom-up squat)
Work up to a 1RM

Assistance:
Glute Ham Raises 3×8
Pull Throughs 2×15
SitUps 3×20

MetCon:
5 Rounds:
5 Deadlifts 275/185#
10 Burpees

Tom Mutaffis
08-12-2011, 05:31 AM
Tuesday 8/9/11

5 Rounds:
9 Snatch @50% 1RM
12 Box Jumps 24/20″
15 Clapping Pushups
Finish with a 1 mile run

Tom Mutaffis
08-12-2011, 05:32 AM
Wednesday 8/10/11

ME Upper Body:
Split Jerk 5×1
Find new 1RM

Assistance:
Tricep Pushdowns 100 reps
Pullups 3×10
Face Pulls 3×15

MetCon:
AMRAP 7 min:
10 Squats
15 SitUps
20 Double Unders

Tom Mutaffis
08-12-2011, 05:32 AM
Thursday 8/11/11

3 Rounds:
Row 500M
15 Overhead Squats 95/65#

Tom Mutaffis
08-12-2011, 05:33 AM
Friday 8/12/11

DE Upper Body:
Floor Press 3×8 @60%
Explode from bottom!

Assistance:
Dips 3×10 (use band for assistance if necessary)
Seated Shoulder Press 3×8
Bent Rows 3×8

MetCon:
*While Carrying your slamball*
Run 200M with slamball
20 Situps with slamball
20 Slamball 30/20#
*Dropping the slamball on the run is a 5 burpee penalty each time

ThomasG
08-12-2011, 06:05 AM
ThomasG likes this.

Bako Lifter
08-12-2011, 11:41 AM
Bako Lifter likes this too. I have to do that slam ball workout tomorow.

Is this forum open to comments or strictly to post the wod?

Tom Mutaffis
08-12-2011, 11:49 AM
Bako Lifter likes this too. I have to do that slam ball workout tomorow.

Is this forum open to comments or strictly to post the wod?

Feel free to add comments or questions, and I will update the workouts here as they are posted.

Tom Mutaffis
08-14-2011, 08:15 PM
Monday 8/15/2011

ME Lower Body:
Box Squat- Heavy Doubles 5×2

Assistance:
Glute Ham Raise 4×8
Seated Good Mornings 3X10
Wide Grip Pullups (no kipping) 3×10
Sit ups 2×50

Metcon:
8 min alternating Tabata- 50# DB Farmers Carry / 50# DB Front Squat

Tom Mutaffis
08-15-2011, 09:47 PM
Tuesday 8/16/2011

4 Rounds:
- 5 Power Cleans @ bodyweight
- 12 Burpees over the bar
- Run 400M

Tom Mutaffis
08-17-2011, 05:25 AM
Wednesday 8/17/11

ME Upper Body:
Bench Press Heavy Doubles 5×2

Assistance:
- DB Tricep Rollbacks 5×10
- Seated Shoulder Press 3×10
- Face Pulls 2×20
- Planks 3×1 minute

MetCon:
4 Rounds:
- 20 KB Swings
- 20 Knees to Elbows

Tom Mutaffis
08-18-2011, 05:12 AM
Thursday 8/18/11

For time:
5 x Man-Makers (25/40#)
15 x Curtis P (105#/75#)
Run 400M
10 x Man Maker
10 x Curtis P
Run 800M
15 x Man Maker
5 x Curtis P
Run 1 mile

Tom Mutaffis
08-19-2011, 05:28 AM
Friday 8/19/11

DE Lower Body:
Week 2- Box Squats
10×2 @55%

Assistance:
Speed Pulls 9×1 @60%
Glute Ham Raises 3×10
Pull Throughs 2×20

MetCon:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Yamar
08-20-2011, 03:25 PM
programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

http://crossfit-strength.com/

The two words in bold contradict each other.

Tom Mutaffis
08-21-2011, 07:37 AM
The two words in bold contradict each other.

In my opinion strength training and metabolic work can complement one-another.

With Crossfit-Strength they use traditional "crossfit" workouts for the metabolic portion, and Westside programming for the strength portion. Both of which have proven to be quite effective with regard to their respective objectives.

thecityalive
08-21-2011, 09:00 AM
I think he's confusing the traditional CrossFit "programming" with the usual metcon WODs. There are strength programming days in CrossFit. I've been slowly gathering knowledge about this working at my gym that has a CrossFit affiliate built-in.

Tom Mutaffis
08-22-2011, 12:08 PM
Monday 8/22/11

ME Lower Body:
1RM Deadlift against double mini bands

Assistance:
- Glute Ham Raises 3×10
- Reverse Sled Pulls 6×50′
- Face Pulls 3×20
- Standing Abs with band- 100 reps

*No MetCon*

Tom Mutaffis
08-23-2011, 05:46 AM
Tuesday 8/23/11

5 rounds for time:
- Row 250 meters
- 5 Right arm KB power snatch 2 pood
- 5 Left arm KB power snatch 2 pood
- 5 Burpee pull ups

baconandburpees
08-23-2011, 06:46 AM
Can I cross post these at baconandburpees.com? We have some members who would be very interested!

chris mason
08-24-2011, 09:58 AM
I don't see what not? Just credit them to the gym.

Tom Mutaffis
08-25-2011, 05:24 AM
Wednesday 8/24/2011

ME Upper Body:
Swiss Bar Bench Press 5×3

Assistance:
- Dips 3×12
- Pullups 3×10 (dead hang)
- Face Pulls 3×20

MetCon:
10-9-8-7-6-5-4-3-2-1
- Push Press 95/65#
- 3 Position Floor Wipers 95/65#

Tom Mutaffis
08-25-2011, 05:25 AM
Thursday 8/25/11

Hero Workout - “Hansen”

5 rounds:
- 30 reps, 2 pood Kettlebell swing
- 30 Burpees
- 30 Glute-ham sit-ups

Tom Mutaffis
08-26-2011, 08:20 AM
Friday 8/26/11

DE Lower Body:
Box Squats @60% 1RM 8×2 straight weight
or Box Squats @53% 1RM 8×2 against bands

Assistance:
- Good Mornings 3×8
- Banded Leg Curls 100 reps
- Abs / Hanging straight leg raises 3×10

MetCon:
3 Rounds:
- 10 Deadlift 175/115#
- 7 Front Squat 175/115#
- 4 Shoulder to OH 175/115#

Tom Mutaffis
08-29-2011, 02:33 PM
Monday 8/29/11

ME Lower Body:
Concentric Good Mornings 5×2
(Find max double)

Assistance:
Front Squat 3×8 @40% 1RM
Hyperextensions 4×10
Glute Bridge 4×8
Standing Abs 3×25

*No MetCon*

Tom Mutaffis
08-30-2011, 05:15 PM
Tuesday 8/30/11

3 Rounds for max reps:
1 minute Rope Shakes (battling ropes)
1 minute Row for calories
1 minute Ball Slams 30/20#
1 minute KB Swings 24/16kg
1 minute Rest

Tom Mutaffis
08-31-2011, 09:33 AM
Wednesday 8/31/11

ME Upper Body:
3 Board Bench Press 5×3
Find new 3RM

Assistance:
Barbell Pushups – 2 sets max reps
Pullups (dead hang)- 3×10
Shoulder Press- 3×8

MetCon:
4 Rounds:
- Sled Push w/90# 50′
- 10 SitUps

Tom Mutaffis
09-01-2011, 09:11 AM
Thursday 9/1/11

Team Workout
“Deck of Cards” - Complete each of the following exercises as the card is flipped. Work through the deck as a team as fast as possible. Next card won’t be flipped until each team member completes all the reps. The card number is the number of reps. Face cards are 10 reps. Aces are 11.
Hearts = Jumping Squats
Spades = 4 count Mountain Climbers
Clubs = Sledgehammer Strikes
Diamonds = 2 count Flutter Kicks
Joker = 400M Run

Tom Mutaffis
09-06-2011, 09:09 PM
Monday 9/5/11

ME Lower Body:
Squat – Find new 1RM

Assistance:
Glute Ham Raises 3×10
Good Mornings 3×8
Heavy DB Side Bends 3×10

*No MetCon*

Tom Mutaffis
09-06-2011, 09:10 PM
Tuesday 9/6/11

Make Up Monday’s workout or…

5 Rounds:
Row 500M
15 KB Swings 24/16kg
20 Slam Balls 30/20#

Tom Mutaffis
09-06-2011, 09:11 PM
Wednesday 9/7/11

ME Upper Body:
Reverse Band Bench – work up to a 1RM

Assistance:
Tricep Pushdowns with band- 100 reps
Pullups 3×10
Face Pulls 2×20

MetCon:
3 Rounds:
50′ Sled Push
8 Power Cleans 135/95#

thecityalive
09-09-2011, 04:14 AM
Perhaps I'm not seeing it on our boards in my gym, but nice to see a max effort part of the WOD in (Brittney's?) this program.

Perhaps I could inquire about our affiliate's programming. I'm still beginning to wrap my finger around the WODs and the whole CrossFit community as a whole.

RFabsik
09-11-2011, 10:32 PM
I've been following a couple of the CF Boxes that do Conjugate Strength with Metcons. Overall the programming at Crossfit-Strength looks solid, but I noticed they don't do any dynamic upper body days? Any idea why?

I also noticed a lot of the Boxes that do Conjugate with MetCons do the ME work or DE work, then 10-15 sets of assistance work and then a brief metcon. Have any other find this to be a good balance between assistance work and metcons? Has anyone tried a full conjugate schedule 4 strength days with 20-25 sets of assitance and then metcons to boot (either on the strength days or on the off days?)?

Tony D
09-12-2011, 11:21 AM
We throw some dynamic bench in there every few Fridays, we are closed on Sunday, but a few of our members do DE upper on their own. With all the push ups and burpees we do, peoples chests are always sore and I would rather squat on Fridays. I would eventually like to move to a full Conjugate program with metcons 2 days per week, but we still have some die hard "metcon maniacs" who would leave the gym and I have bills to pay.

RFabsik
09-12-2011, 09:23 PM
Tony,
I've been "stalking" your page probably this last 1/2 year and have used it to help me figure out how to intergrate Westside with Crossfit Metcons.

Would it be tough on the dynamic days after the dynamic lifts to offer either assistance work typical of Westside or a metcon that covers some of the areas that the assitance work would? So on a DE bench, after 8 sets of 3, move on to 9-12 sets of assitance work or metcon say Fran or some simple triplets/couplets that hit the goal areas some of the time?

How have people ignorant to powerlifting responded to the conjugate/CF blend?

Thanks for all your hard work.
Bob

Tony D
09-13-2011, 05:24 AM
Bob, I have done that in the past. For example if on a DE upper day, I could use a metcon that involved shoulder presses/ push press and pull ups instead of hitting them during assistance work. As long as people dont get too sloppy on the movements during the metcon, I suppose it would be ok. I am just a huge fan of sled pushing and other non-barbell movements for metcons and I have to be careful to try and keep a good mix not just sled pushes every day. Non powerlifters kind of react a little funny on things like reverse band deadlifts or board presses. After doing them for a few weeks with our other clients, that wears off and a PR on these type lifts is just as good as a PR on "Cindy" We have been open since Feb. and have a good group of people who look forward to the strength days. This Oct. we even have a few clients competing in a local full power meet, all first timers. Thanks Tony

RFabsik
09-15-2011, 11:42 PM
Tony D--thanks for all the responses.
How has metcon progress compared in a Conjugate/CF program compared to a more standard CF program? Is there a major trade off--such as Conjugate better overall strength and decent Metcon performance vs. standard great metcons but OK strength?

Thanks for letting me pick your brain.

chris mason
09-17-2011, 05:06 PM
We throw some dynamic bench in there every few Fridays, we are closed on Sunday, but a few of our members do DE upper on their own. With all the push ups and burpees we do, peoples chests are always sore and I would rather squat on Fridays. I would eventually like to move to a full Conjugate program with metcons 2 days per week, but we still have some die hard "metcon maniacs" who would leave the gym and I have bills to pay.

Tony, I totally understand that. You have a business to run. I just think it is very cool you have the option for those who want it.

Tom Mutaffis
09-27-2011, 08:29 PM
I was not sure if anyone was reading these, but since we have some discussions going here I am going to continue posting up the daily workouts.

Tom Mutaffis
09-27-2011, 08:30 PM
Friday 9/16/11

DE Upper Body:
Speed Bench against mini bands 9×3
Use 45% 1RM Floor Press

Assistance:
JM Presses 4 sets of 5 reps
Pullups 3×10
Shoulder Press 4×10
Face Pulls 2×20

MetCon:
Max Effort 500M Row

Tom Mutaffis
09-27-2011, 08:33 PM
Monday 9/19/11

ME Lower Body:
Good Morning- work up to a 1RM

Assistance:
Glute Ham Raises 3×10
Pull Throughs 3×15
Reverse Sled Pulls 4×50′
Glute Ham SitUps 3×10

*No MetCon*


Wednesday 9/21/11

ME Upper Body:
Shoulder Press- work up to a new 1RM

Assistance:
Tricep Pushdowns with band- 100 reps
Pullups 3×10
Russian Twists on Landmine 3×12

MetCon:
3 Rounds:
10 Bodyweight Deadlifts
25 Pushups
500M Row

Thursday 9/22/11

5 Rounds each for time (90 second rest between rounds):
Sled Push 90/45# added- 100′
10 Slam Ball 30/20#
5 Burpees

Friday 9/23/11

DE Lower Body:
Speed Squats 10 sets of 2 @55% 1RM

Assistance:
Stiff Legged Deadlifts 3×10
Back Extensions 3×15
SitUps 3×30

MetCon:
21-15-9
Overhead Squat 95/65#
Double Unders

Tom Mutaffis
09-27-2011, 08:33 PM
Monday 9/26/11

ME Lower Body:
Front Squat- Find 1RM

Assistance:
Glute Ham Raises 4×10
Pull Throughs 2×25
Good Mornings 3×10
Standing Abs with band 3×20

Tuesday 9/27/11

100′ OH Walking Lunge 45/25#
50 Back Extensions
10 SitUps
100′ OH Walking Lunge 45/25#
40 Back Extensions
20 SitUps
100′ OH Walking Lunge 45/25#
30 Back Extensions
30 SitUps
100′ OH Walking Lunge 45/25#
20 Back Extensions
40 SitUps
100′ OH Walking Lunge 45/25#
10 Back Extensions
50 SitUps

Hartzell84
10-12-2011, 12:01 AM
Could someone make me a complete 5 day workout crossfit/traditional bodybuilding, I would like to hit every body part twice with in those 5days. I don't have a rower at my gym, I would like to use all weights and bodyweight movements, sorry I know it's a lot to ask