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Thread: Crossfit programming?

  1. #1
    A gallon a day, everyday! ThomasG's Avatar
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    Crossfit programming?

    I know there's lots of ways to do crossfit. However, looking at some boxes programming I have no idea what the hell is going on. To me it just looks like a bunch of random stuff. I'll see heavy snatches, back squats, deadlifts and cleans programmed back to back to back to back. Or I'll see heavy front squats 3x3 then two days later heavy back squats 5x5. I'm not saying this is all crossfit but I find this the case with many of the "WOD" pages I visit. Perhaps I'm missing something? If anyone could give me some insights on how they program their crossfit protocols that would be great, thanks.
    Last edited by ThomasG; 12-20-2012 at 02:37 PM.
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  2. #2
    Senior Member Paulo_Santos's Avatar
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    It depends on whose programming you are looking at. There are some that are random and stupid like in the example you posted. Then there are guys that program intelligent workouts. I base my programming around a Westside Template (Ultimate Athlete to be exact) and I try give my body enough rest so that I'm not beating up my body every day.

  3. #3
    El Jefe DoUgL@S's Avatar
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    Very Gym dependent. Some make much more sense like crossfitfootball's linear progression or outlawcrossfit's conjugate(ish) method. There are many gyms that understand that you do not want to do near or at 3 and 5 rep max movements on the same muscle groups back to back (to back).
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  4. #4
    mrelwooddowd Patz's Avatar
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    Ditto to the above posts.

    Crossfit's business model is great in that it allows anyone to coach, but it's also not so great because it allows anyone to coach..lol. In my experience the best ones (that dont have specific coaching training) have an exercise phys degree or are physical therapists, etc. Some people get a Level 1 (which teaches programming) though and suddenly think they know what they're doing.

    And then some people take the "constantly varied" mantra way too literally and throw 100 years of science out the window and max out every week.
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  5. #5
    Senior Member Paulo_Santos's Avatar
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    When I went to the level 1 cert, they didn't go too much into the programming (maybe an hour), which kind of surprised me. There is actually a template, but no one really uses it.

  6. #6
    A gallon a day, everyday! ThomasG's Avatar
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    I'm interested to see Laura Phelps Crossfit conjugate programming.
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  7. #7
    Strongman Tom Mutaffis's Avatar
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    Here is a gym that I train at sometimes and their programming seems to work very well, all of the members are getting stronger and they have a lot of balance in terms of still including some 'conditioning' work and allowing for proper recovery:

    http://crossfit-strength.com/
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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    BY it's original definition that is what CF is- random exercises done on random days with no real rhythm or reason. SOmehow that magically develops (equally) what they define as the "10 components of fitness" .

    When CF become a sport somewhere around 2007, tried and true training principles took effect. Routine that was once the enemy was accepted; periodization became a reality. The folks who make money off the sport don't follow the original philosophy the whole thing was built upon.

    So in other words you have S&C facilities that use the name Crossfit that don't do crossfit by it's original definition. I would recommend finding one of those places. Don't get to caught up in the brand name because you will find yourself doing things that make no sense.
    Last edited by Yamar; 01-06-2013 at 08:45 AM.

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    Quote Originally Posted by Tom Mutaffis View Post
    Here is a gym that I train at sometimes and their programming seems to work very well, all of the members are getting stronger and they have a lot of balance in terms of still including some 'conditioning' work and allowing for proper recovery:

    http://crossfit-strength.com/
    That is cool programming. Do they use bands on DE days?

  10. #10
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Yamar View Post
    That is cool programming. Do they use bands on DE days?
    They have bands and chains in the gym, along with a number of specialty bars for variation (cambered bar, safety squat bar, trap bar, etc.).
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  11. #11
    A gallon a day, everyday! ThomasG's Avatar
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    I'm familiar with CF strength. I like their programming.
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  12. #12
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Here is a gym that I train at sometimes and their programming seems to work very well, all of the members are getting stronger and they have a lot of balance in terms of still including some 'conditioning' work and allowing for proper recovery:

    http://crossfit-strength.com/
    That is EXACTLY what I want to do. I think I might just rip-off some of their WODs for my home workouts
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  13. #13
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    That is EXACTLY what I want to do. I think I might just rip-off some of their WODs for my home workouts
    There are quite a few people who follow the Facebook page and do the workouts at home because they are not local to Charlotte.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  14. #14
    Wannabebig New Member DaveA's Avatar
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    There are really two types of CrossFit now. "CrossFit" and "the Sport of Fitness". I think the original "random" version of CF is still great for everyday folks trying to get in general shape and cops/firefighters/military that have to be in the best overall shape at any given time. The "Sport" version of CF revolves around the CF Games, where the "season" goes from Feb-July. That's where periodization comes in. Really it just depends on your goals.

  15. #15
    El Jefe DoUgL@S's Avatar
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    That is a good point Dave. People mix them up like it is the same thing.

    There is Crossfit the strength and conditioning program and Crossfit the athletic competition. Even within those two subgroups, you will find many variations of the programming.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

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