It's part of the benefit that we get from crossfit, and seeing that Jason got 275# on an OH squat I've been trying to make myself feel better, but strength is a huge key. However, I was checking out Freddy Camacho's post on his Oneworld site (check out the Jan. 24th post). He talks about augmenting his X-Fit Wods with what seems like some long, standard weightlifting sessions (10x3 benchpress?). I know that strength is the key, but is there a point of doing non-x-fit shit to be able to do x-fit??? Don't get me wrong, I would love to put up the numbers of Jason, or V, or Jeromy, or, hell, that little kid that hangs out while his dad does Harj's intro class, but is x-fit the means or the end? (I'll be interested in hearing what you think as you all have other stuff to do in the day to pay the bills...or if anyone reads this.)
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These are great questions Lance...I have some thoughts that I'll post a little later today.
I was a little thrown off too when I saw Freddy's post. I will say that he is a badass and 10x the crossfitter I am so I guess he is doing something right. I know for me, If I was to do what Freddy proposes, I would probably get worse from lack of recovery. However, what he plans on doing is similar to what a lot of people do anyway. For example, fighters do WODS plus intense fight training everyday. I also try to run 2-3 times a week (following crossfit endurance). I see no problem in doing some extra stuff to work on whatever your weakness is as long as you listen to your body and are recovering and focusing on the WOD as your main priority. We already do more than just the WOD already. We all spend time working on our weaknesses after the WOD and sometimes two WODS a day. But what do I know, Valentino would probably have a good answer to this one.
I believe that if you really want to see some good strength gains, hold a 1:1 ratio of met-cons to heavy workouts. Over the last 6 weeks or so, the main site ratio has been 3:1, met-cons to heavy. You should see some good results if you push yourself to full exhaustion on those heavy days. A lot of people question the heave day WODs on the main site and often ask, "is this all we're doing today?" The answer is always, "yes, and if you put everything into this heavy day you should feel as exhausted as a met-con WOD." I think this is true & I'm not sure I even push myself hard enough on a heavy day. Today's main site WOD is 7x1 thrusters. That seems too simple, but if we push ourselves, we should be wiped out at the end. I would rather try changing the ratio of heavy v. met-cons before adding other workouts on top of what we're already doing. Valentino tells me...you'll never get stronger if you don't go heavy. So, let's go heavy more often!!
J,
I totally agree. The thruster workout was a mind f. 7 x 1 is hard because my upper body strength is even weaker than my lower. I tried pushing failure rounds with 3-5 mins. of rest. Anyway, (and Jeromy I agree with Camacho being a badass) it seems that what you are talking about Jason makes a hell of a lot more sense than going back to single joint movements. After all, I doubt that 3 x 10s in slow sets is how Freddy got to be at that level.
Yeah, I too agree that Freddy is a badass!! Have you seen his WOD, Freddie's Revenge? 5 rounds for time, 5 reps push or jerk press w/ 185#'s and 10 burpees. We should do this sometime soon. Kalipa did it in 5:43, Boz in 5:53 and Freddy took a little over 11:00.
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