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I'm not getting stronger at xfit anymore...

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  • #16
    This

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    • #17
      You can't "do" Starting Strength 2 days a week and Crossfit 3 days a week. Starting Strength is a specific program, and one aspect of that program is not doing crossfit 3 days a week.

      Originally posted by boomingno View Post
      Mixing crossfit and SS for a total of 5 workouts a week isn't going to get you anything other than overtrained.
      Yes. Strength training yields benefits when you recover from the stimulus you provide by lifting heavy weights. If you fail to recover, you will fail to get stronger.

      If you don't want to give up Crossfit, change your goals to ones that Crossfit can meet. If you want to meet your current goals, get on a program that will help you meet your goals. Or keep insisting on engaging in some Orwellian doublethink and end up overtrained and fail to meet any of your goals. The choice is yours, the information and advice you asked for has been provided.
      The Champagne of Beards

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      • #18
        It's a shame (to me) that your box seems so focused on body weight type stuff plus the MetCons. In the 2.5 years I've been going to my box, we have done a Wendler 5-3-1 cycle for the three lifts in the CrossFit Total workout. Last summer, we did a 12 week Hatch Cycle (google it) for squats, and I took my back squat from from 335->365 in 12 weeks at age 50. We just finished a 10 week Olympic lifting cycle. Our coach really wants us to be strong as well as being able to fly through the MetCons. It might be why we sent a team to the CF Games last year.

        I've been doing CF for 2.5 years, starting at age 48. I've taken my overhead press from 115 to 145, my bench (which is pathetic) from 165 to 195, my back squat from 265 to 365, and my deadlift from 365 to 420. That 420 was done just yesterday and I hadn't tried a max effort DL in months. But clearly, the Olympic lifting cycle we just did took nothing away from my deadlift.

        So, I wouldn't say that CrossFit is not conducive to strength gains, at least not in general. But, it sounds like your box is that way.

        I also disagree with some of the other comments. I think you could do three starting strength workouts per week and still get benefit from two days of the type of CF your box is offering. A better alternative might be finding a box that is more in line with your goals. Even in tiny city where I work out, we now have three boxes to choose from.
        Last edited by dml; 02-22-2013, 12:23 PM. Reason: missing word

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        • #19
          dml - It is a shame. The other close box in my area is about twice as expensive and as a student I can't afford it. To my knowledge, none of the three local boxes have any sort of long-term planned strength - or at least makes it obvious that they are following some sort of regimented, cyclical strength programming.

          Rich -
          >>Or keep insisting on engaging in some Orwellian doublethink and end up overtrained and fail to meet any of your goals. The choice is yours, the information and advice you asked for has been provided.<<

          The athletes making the crossfit games are "barbell" strong, "body weight" strong and "skill" strong (gymnastic movements). Am I really incorrect in thinking that it is possible to develop in all of these areas at once with the right programming? These women who can clean 200+lbs at BWs of 125 are NOT just doing SS or Wendler. I agree my box might not be right for me right now. Which is why I really think there *might* be a way for me to cut back on the # of days I go there and *something* I can add in on my own that will allow me to move towards my goals...

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          • #20
            Originally posted by lorichka6 View Post

            The athletes making the crossfit games are "barbell" strong, "body weight" strong and "skill" strong (gymnastic movements). Am I really incorrect in thinking that it is possible to develop in all of these areas at once with the right programming? These women who can clean 200+lbs at BWs of 125 are NOT just doing SS or Wendler. I agree my box might not be right for me right now. Which is why I really think there *might* be a way for me to cut back on the # of days I go there and *something* I can add in on my own that will allow me to move towards my goals...
            The people who make it to the top level of anything athletic tend to be genetically gifted freaks of nature. Comparing yourself to them is useless and will only lead to frustration.

            Secondly, strength is a persistent adaptation. The other aspects of athleticism are fleeting. Endurance can be gained in about 3 weeks. Strength takes longer, but sticks around longer. Get strong first.

            T NATION | Conditioning is a Sham

            I'm not going to bash my head against a wall. If you want to insist that strength training makes you stronger in the absence of adequate recovery time, then have at it and best of luck. Get your sleep and eat plenty.
            The Champagne of Beards

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            • #21
              I think if you were asking this same question at the beginning of your training journey, the answer would be different. But if you're 1.5 years into a consistent xfit schedule, you're at a fitness level where PRs are hard won, not just falling into your lap anymore, and things like recovery and overtraining are very real concepts that require tweaking and experimentation.

              I think if you want to lift heavier, you need to lift heavier. If you're doing 5x/wk metcons, you're maxing out what your muscles can do, and lifting heavy on the days in between is basically having no effect except to wear you out. I personally do a schedule of 3x/wk Crossfit, 2x/wk heavy lifting, but I'm only 6 months into my journey and still have fat to lose and a lot of strength to build. So I have some room to play around and my muscles are still going to make gains. Whereas you're at the point where you need to fine-tune and really dial in your training to keep making gains. It's kind of like leveling up. Congrats! You made it to Level 2!

              I agree with others to cut Crossfit to no more than 2x/wk (preferably once a week), and focus on lifting.

              The athletes making the crossfit games are "barbell" strong, "body weight" strong and "skill" strong (gymnastic movements). Am I really incorrect in thinking that it is possible to develop in all of these areas at once with the right programming? These women who can clean 200+lbs at BWs of 125 are NOT just doing SS or Wendler.
              Nope, they're doing this: The Outlaw Way It's what most of the Games-competitive Crossfit athletes I know of do (or similar programming). The WODs are free, and you need equipment, but you could find most of it at any major gym. So, you could quit your box entirely and just do Outlaw programming.

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              • #22
                I think heatseaker is right on the Outlaw training. A year ago, we qualified a team for the CF Games based on using some well established strength programs plus the MetCons. But, in the past year, all of our top athletes now seem to be using Outlaw instead. In some ways, I think it's a negative overall for our box. The top athletes rarely do the workouts with the "rest of us" any more. They have different workouts to do each day, and it has created a little bit of separation in the gym.

                Even though I'm signed up for the games this year, I am happy to do my workouts based on our normal workouts, rather than trying to follow the Outlaw training. I much prefer the teamwork/camaraderie aspect of the group workout to doing separate workouts.

                And to the OP, I feel pretty lucky that of the three boxes in our area, the one where I train is not only the cheapest, and the best equipped, but also has the best coach in terms of long term programming.

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