Crossfit and 5/3/1?
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).
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 :)
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?
According to what I've read on this forum, yes.
The source of the information was DeFranco's blog. Check it out :)
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.
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.
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 use a hybrid of 5-3-1, CFE and CF...You know where to find me.
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.
Originally Posted by KingWilder
Rippetoe recommends 2 days CF 2 days lifting. (Practical Programming)