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Thread: Westside but thinking of incorporating a cross fit day for conditioning

  1. #1
    Senior Member Bosshogg300's Avatar
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    Westside but thinking of incorporating a cross fit day for conditioning

    i do not know much about crossfit and there program in the sense of how they set up workouts but i am wanting to incorporate crossfit into my routine for conditioning and endurance for sports but i can not find one single article or workout where someone is powerlifting and has one crossfit day training but if anyone could lend some advice on how to incorporate it into my workout and or give me a link for a workout or anything id be very grateful thanks
    Last edited by Bosshogg300; 09-28-2011 at 09:27 AM.
    " though the pain may come over you, never let it overcome you "
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    Senior Member Bosshogg300's Avatar
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    but what does the Conjugate CrossFit routine consist of you have to subcribe to it, i am not looking to go all out fitness i am a powerlifter and a athlete but am not looking to lose weight or anything crazy like that i just want to use the crossfit as another tool to help with conditioning, and im also not into deadlifting with the crossfit programs ive seen
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

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    I don't want to speak for Chris but I'm guessing he'd say do a short, heavy metabolic conditioning workout on 1 to 3 of your off days. The workout should probaby be 10min or less from start to finish.

    As for the general workout follow the WSBB template as written with no changes, other than adding the short-intense conditioning work on your off days. The last post by Chris on the link mentions that he no longer thinks you need to alter the basic WSBB templates.
    Last edited by StLRPh; 09-28-2011 at 10:02 AM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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    Senior Member Bosshogg300's Avatar
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    so i would do the routine i have now and just add in on the off days a crossfit day and i can do my other conditioning days for my sports specific training on the others days
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

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    Senior Member Bosshogg300's Avatar
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    do you have any example of a crossfit workout that i could use and, how often do you change things up
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  7. #7
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    This is a spreadsheet that I put together a while ago.

    The tabs are as follows:

    CF WSBB
    This is programming that was taken directly from a CF affiliate (CF Strength). It's what they suggested to do minus some extra work. The basic template is:
    Mon - ME Lower + metcon
    Wed - ME Upper + metcon
    Fri - DE upper/lower (alternate weekly) + metcon

    The Metcons are typically pretty short and may be suited to what you need

    General WODs 20min+
    These are typically whole body WODs that would take me 20 minutes or longer to complete

    General WODs 10mins=
    As above but should be done in about 10 minutes or less

    Upper Body Short WODs
    WODs that are mostly upper body focus and should take less than 10 minutes to finish

    Lower Body Short WODs
    as above but for lower body

    Strongman WODs
    strongman oriented, only had 2 of these b/c I stopped keeping up with them

    I'd do whatever WOD(s) that seem fun and interesting to you. The premise is to vary them as much as possible and then repeat occasionally to gauge your progress.

    Any WOD would be fine just adjust the weight and reps to challenging for you while keeping the overall time in the 10 minutes or less range.
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    Senior Member Bosshogg300's Avatar
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    well thank you for all the information you have given me
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  10. #10
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    Quote Originally Posted by Bosshogg300 View Post
    well thank you for all the information you have given me
    no problem, hope it helps
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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    Just focus on powerlifting. Why learn a bunch of new exercises to do crossfit that aren't going to help your powerlifting total? If you want to do conditioning, then do what other powerlifters do. Drag a sled, push a prowler, etc. Don't over think it.
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  12. #12
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    I was fortunate enough to attend the CrossFit Powerlifting Cert at Westside this summer. One of the best training experiences I've ever had. I got to meet Chris Mason and ask Louie any question I wanted and he answered them all. Still straightening some stuff out.

    We did discuss at lenght how to blend Westside with CrossFit. I think there are 3 basic schools of thought for blending them
    1---Conjugate CrossFit as Chris outlined in the CF Journal--mainly ME days with assistance work and 2-3 days of metcons
    2--Basic Westside Template with low volume assistance work and 2-4 low duration metcons--this is similar to www.crossfit-strength.com program
    3--Full Westside Program and on 2 off days do metcons.

    I think and Chris can correct me if I'm wrong, that he leans now towards option two. I think the idea is that Westside Program works many domains of fitness pretty well, so for the CF/metcon emphasis use 2 days to build that domain of fitness but don't overdo it so you can keep making progress.

    In all 3 ideas, most of the metcons should be under 10 minutes and avoid ones that are heavy for you--do the strength work on the Westside days.

    I think the potential advantages of doing some CF work on off days over sled could be slightly better Cardiovascular response, improved strength/skills in other lifts not frequently used and variety to keep training enthusiastic. I also think some of the skills used in CF are handy in life. Pulling a sled is great too, but climbig stuff, throwing stuff and jumping has it applications in life and on the field of sport.

  13. #13
    Super Moderator vdizenzo's Avatar
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    Use the sled, prowler, and both barbell, and dumbell complexes. Don't overcomplicate it. It is my personal opinion that powerlifting and crossfit programming do not go well together.


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    Administrator chris mason's Avatar
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    Quote Originally Posted by MarcusWild View Post
    Just focus on powerlifting. Why learn a bunch of new exercises to do crossfit that aren't going to help your powerlifting total? If you want to do conditioning, then do what other powerlifters do. Drag a sled, push a prowler, etc. Don't over think it.
    He's now a powerlifter. He's a football player. With that said, he isn't really doing Westside from the PM he sent me. If someone has the time, post a Westside 4 week template for him here.


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    Quote Originally Posted by chris mason View Post
    He's now a powerlifter. He's a football player. With that said, he isn't really doing Westside from the PM he sent me. If someone has the time, post a Westside 4 week template for him here.
    Ah, that makes sense then.
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  16. #16
    Senior Member Bosshogg300's Avatar
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    i am a powerlifter but am just trying to add another dimension to my conditioning end of my workout
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  17. #17
    Senior Member Bosshogg300's Avatar
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    and i am doing westside, i have always used the westside method ever since ive started powerlifting
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  18. #18
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    What is your #1 goal?
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  19. #19
    Senior Member Bosshogg300's Avatar
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    as of right now i am getting ready for a football combine so i wont be competing in powerlifting for awhile so my goals are to be as prepared as possiable strength wise speed wise, and overall health wise so i can be at my 100% for the combine
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  20. #20
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    Take a look at how Joe DeFranco uses Westside for athletes. He has a lot of articles and videos out there. You can't really argue with his results. You can even find some info on how he does combine prep.
    www.wildirongym.com
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  21. #21
    Senior Member Bosshogg300's Avatar
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    i have looked at his workouts and have implemented some of his things into my routine now and have like it so far
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

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