Thread: CrossFit Modification

go to mikefrancois.com and order the bulk and pre contest workout and nutrition plan bro, it will be the best ten bucks you have ever spent.

Well I will start by saying that I am not partial to crossfit at all. I will try to be "fair and balanced" about this though. All last summer I was deployed and everyday my counterpart and I got onto rescue athlete, crossfit, and special tactics . com, and formulated a workout between the three pages WOD... Well I lost about 10lbs and actually toned up pretty well. The point is (in my case) I lost weight... Prob my diet over there was off or I was just not eating enough to compensate for the circut training... IDK. I am back to weights now, back to the desert and back to 170lbs. at about 10-11%BF (I am going to measure it tonight and in the am just to make sure) Now like I said I am more partial to weights as I want to grow the "lean mass". So why not just keep eating clean, maybe nix the hotdogs for some black beans and green leafy veggies with your chicken focus on your compound lifts (which crossfit does) just leave the "go for time" out of it.
Just my .02....
If you go to the diet stickies there is a post of homemade weightgainer shake recipies (it should still be there I printed one out and put it in my kitchen) that has quite a few good high cal mixes in there.
Hope this helps

Do not try to modify Crossfit to meet your mass gain needs. It is not geared toward that, so modifying the program for those purposes makes no sense.

If you want to utilize Crossfit because it sounds fun, then perhaps you should try using it to enhance general physical preparedness on your days off from lifting. If you do this, then I would avoid lifting any significant percentage of your 1RM during the Crossfit workouts so as not to overtrain.

You may also consider using escalating density training (Google search it or look on these forums). There are some similarities to an EDT workout and a Crossfit workout, except that EDT is far better suited to gaining mass.

I incorporate oly, power, assisting exercises, plyo, cardio and conditioning circuits in my training. I like the results I doing this type of workout. but I can not see bringing oly lifts out of there element like cf does they are not ment for that. I will not see how many time I can clean and jerk 165 pounds in a minute but I will see what my max clean and jerk is. jmo

Originally Posted by CowPimp

Do not try to modify Crossfit to meet your mass gain needs. It is not geared toward that, so modifying the program for those purposes makes no sense.

If you want to utilize Crossfit because it sounds fun, then perhaps you should try using it to enhance general physical preparedness on your days off from lifting. If you do this, then I would avoid lifting any significant percentage of your 1RM during the Crossfit workouts so as not to overtrain.

You may also consider using escalating density training (Google search it or look on these forums). There are some similarities to an EDT workout and a Crossfit workout, except that EDT is far better suited to gaining mass.

I have researched EDT before and I get the concept of PR zones but don't fully understand it. Do you have a link or something that could help me?

Originally Posted by CowPimp

Do not try to modify Crossfit to meet your mass gain needs. It is not geared toward that, so modifying the program for those purposes makes no sense.

If you want to utilize Crossfit because it sounds fun, then perhaps you should try using it to enhance general physical preparedness on your days off from lifting. If you do this, then I would avoid lifting any significant percentage of your 1RM during the Crossfit workouts so as not to overtrain.

You may also consider using escalating density training (Google search it or look on these forums). There are some similarities to an EDT workout and a Crossfit workout, except that EDT is far better suited to gaining mass.

Great advice. When i used EDT my GPP and conditioning went through the roof, and i gained 10lbs over about 12 weeks. So long as your diet is dialed in to bulking EDT can do wonders.

Blatant self-promotion but this is the protocol i used for EDT, as written up on my site: getlifting.info » Escalating Density Training

Originally Posted by Gazhole

Great advice. When i used EDT my GPP and conditioning went through the roof, and i gained 10lbs over about 12 weeks. So long as your diet is dialed in to bulking EDT can do wonders.

Blatant self-promotion but this is the protocol i used for EDT, as written up on my site: getlifting.info » Escalating Density Training

that looks awesome! thanks for the link. I think im gonna do that

Originally Posted by Gazhole

Great advice. When i used EDT my GPP and conditioning went through the roof, and i gained 10lbs over about 12 weeks. So long as your diet is dialed in to bulking EDT can do wonders.

Blatant self-promotion but this is the protocol i used for EDT, as written up on my site: getlifting.info » Escalating Density Training

Question. Can you give me other sample workouts of this type of training other than the one thats on this site?

Originally Posted by BlueJayMuscle

Question. Can you give me other sample workouts of this type of training other than the one thats on this site?

I could, but you might enjoy the program more if you put some thought into it yourself. The nuts and bolts of how to put the program together are all there for you - just plug in your own training split, exercises, weights, and accessory.

Start off by setting up a clear focus for what each workout should achieve and how.


E.g.
I want to focus on my upper body in workout A, i'll pair presses with pulls for the supersets, using exercises w x y z.

or

I find i respond better to higher pressing volume and i can handle a lot of frequency in my training, so i'll do two EDT supersets using a compound press and an isolation press in each one to stimulate hypertrophy.

or

I prefer working fullbody because it's more relevant to my sport, so i'll pair an upper body and lower body exercise for a superset, but i'll only do one superset per workout to leave more time for conditioning and speed work.


Only you know what your goals are, what you want to achieve in training, and what you ultimately like to do in the gym. Put some thought into your programming, in the long run it's better to figure out what works rather than have it spoon fed to you because you wont learn anything that way.

So the goal is to gain mass with Crossfit and this cycle:

Originally Posted by BlueJayMuscle

Stats:

Age: 22
Weight: 195 (goal >205)
Height: 5'11"
bf%: 10-12% (goal 6-8%)
Training seriously for 5 years
Diet consists of 250g of protein and 4.5k-5k calories/day
AAS history: have done a couple cycles. did Sust by itself, test e by itself, and Sust and dbol

Goal of Cycle:

To gain a lot of lean mass in general while still being cut and get a lot stronger

AAS and Dosage:

Weeks 1-8 Trenbolone Acetate (first time)
Weeks 1-10 Testosterone Enanthate 250 mg/ml

I think it'd be best to jab EOD for Tren Ace and to start at 50 mg EOD and if its going okay bump up to 75 mg EOD
Monday and Thursday 1 ml of Test E

Any feedback on this part would be greatly helpful. Should I do Test Prop instead of Enanthate to match the short ester of Tren Ace? and if so how much Test Prop EOD?

During Cycle and Post Cycle Therapy:

Weeks 1-10 HCG 1000iu/wk. 2 pins of 500iu
Weeks 12-16 Clomid 100/50/50/50mg/daily

Should I get any Cabaser for the progesterone?

Let me know what you think
Thanks in advance

I am totally lost.