Powerlifting & Crossfit.

[anarchocapitalist]

Yikes. I said it. Crossfit.

Before you jump down my throat I've tried the FRAN workout a couple times and it brought me back to my university wrestling days where my lungs were burning on fire.

Anyone successfully incorporate this into their powerlifting workouts?

I'm 35 years old. Been competitive since high school.

When I'm preping for a powerlifting meet I have a 4 day schedule: Squat / Bench / Deadlifts / Press + everything else.

When I'm doing bodybuilding I have a 5 day schedule: Legs / Chest & Bic / Deadlifts + assessory like shrugs / Shoulders & Triceps (press & close grip speed work) / Back.

Right now I'm only interested in two workouts. The first one is Fran where you do Thrusters & Chins for time. The second one I think its called Helen where you grab a 135lbs barbell and do 30 clean & press for time.

Anyone do something like this? My shoulders get fucked with heavy pressing and doing high rep olympic lifts might not be the best idea. I was thinking of instead of a "shoulder day" have a "xfit day" where I'd do the FRAN/Helen. Thats probably more than enough.

Thoughts? Thanks.

Oh right now I'm taking 600mg test/wk permanently.

 

[rradam]

xfit is good for the core and power - but a ton of people have lost a lot of mass on it, so you really have to watch your diet.

Personally when I train for strength, I will incorporate cleans, box squats, and jump squats, no thrusters, or overhead press squats or any of those other fancy xfit lifts. - not that they are bad, but it is a ton of shoulder work. cleans (no press or jerk) do wonders for me.

 

[deerslayer41]

Fran is no joke. I try and throw in a wod type workout once a week just to switch up the the cardio.

 

[monopoly]

You can add it in. It's not a bad thing.

check out powerwod.com, strongmanwod.com and there are some others.

Do you normal power stuff, maybe 3 days a week. Do some conditioning work on your bench day, then add a 4th day just for the x-fit stuff. Tons of ways to make it work

 

[anarchocapitalist]

thanks guys.

i typically do my powerlifting workouts first thing in the morning at 6am prior to work.

i think what i might do is in the evening jump out to the garage for a cross fit or steady state cardio. the wifey and i have a 3 year old boy and a 9 month old we walk around with in a stroller so it makes a decent cardio workout.

i think it might be a better idea to separate them into am/pm workouts.

see that movie mikko salo or something? great show.