Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[kez]

hey Mark, good to see someone another super-keen crossfitter. Even though CF programing is radical and concentrates on not concentrating building fitness across broad modal (shifting different weight ie bodyweight, external weight differently e.g thruster or pullup) domain (differing time duration). The reality is that even with this radical new(???) programing, athelete development still relies on some old thinking. All athelete development programs(even CF) should go through a 3 phase program: addaption (3-8wks), strength and power development (10-12wks), sport specific trainning (4-10wks). The thing about CF is you don't have to change the programming for any of these phases. Because of its constantly varied style the only changes you have to make across these phases is load more (to rx'd weights) and move faster. With the exception of the CF specific athelete, maintaining the CF programming will build a capacity across the board. It will happen grasshopper just be patient. The elite CF athelete may add or adapt the programming to build a capacity in a percieved weakness (bodyweight exercises). Much has been said about CF biased programs the most successful being CF Football/Rugby and CF endurance but this is by incorporating CF into existing programs(a type of cross-trainnning). The best way to get better at CF is to do CF. Generally CF programming will incorpate bodyweight specific workouts (such as tabata, or Angie, or Barabara) 2-3 times per month. This is a proven programming method to build this capacity. Be patient more is not better, your capacities will come after a few months of CF you can talk about percieved weakness development(such as Bodyweight exercises).

[Mark]

Thanks Kez,

Only new but loving the norwest atmosphere.. biggest challenge for me currently is tweaking my diet and getting enough sleep and I think once those are sorted performance will follow.

I find for some reason that Xfit is disrupting my sleep so I wake up numerous times during the night or wake up at 2:00 AM completely awake. So 90% of the time I show up at the box I'm feeling like a zombie and perform like one. My massage guy mentioned something about the vagus nerve being stimulated by too much stress and no switchover betwen para-sympathetic and sympathetic nervous system. he did a release and bang slept pretty well..go to crossfit and bang, sleep totally rooted again