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The Death of DubDub's Dunking Quest
Posted: Fri Jul 07, 2006 8:13 pm
The forum regular's may remember a little while ago I was recommended checking out crossfit.com by TimD. Unfortunately that has led to the death of my pursuit of dunking, and hence the reason for my journal here.
Make no mistake, I will continue to train, though I will incorporate a lot more crossfit type workouts. I'm going to move my journal to their forum, where I will get more focused feedback.
In a sense, my goal here, 'dunking,' is just an expression of the my larger (and largely unstated,) goal 'being capable.' I've come to think that to truly be capable one has to be versatile, so my new emphasis will be less on specific lifts and more on general fitness. And also I need to do much more cardiovascular training which is a big part of crossfit.
Posted: Fri Jul 07, 2006 8:15 pm
P.S. I do still plan on posting on this forum, just not as regularly.
Posted: Fri Jul 07, 2006 9:08 pm
Hi DubDub. I think Crossfit is a more versatile type (or non-type) of training, and you are absolutely right. You will get much more focused feedback if you train in that vein. There are still some of us over here that do a bit of a mixture. Also, when on the Xfit boards, check out the threads that mx up the 5X5 and/or coach Rut's ME blackbox with the WOD. A bit more focus on strength work than the standard WOD
Posted: Sat Jul 08, 2006 7:57 am
What i like about the crossfit stuff is the variety and the volume. What i don't like about crossfit is the lack of strength focus especially for lower body (friends shouldn't let friends air squat). Mind you i am only going by their WOD's.
The journal entries i make are usually my METCON workouts that are somewhat similar in structure/volume/intensity to Crossfits WOD's but are in addition to my every-other-day strength workouts focusing on heavy singles, low volume squats/deads, rows/power-cleans and oh-presses/push-presses. My lean is more toward strength/conditioning vs Xfit's conditioning/strength lean, thus my tendency to always use weights even for "cardio" type metcon workouts.
My advice DubDub is to go for it and try the Xfit thing out. It definitely won't hurt, its got alot of plus-sides to it all. I'm willing to put money down that in time, you'll become bored of it and look at something else. Which is always good. When it comes to fitness, especially well-rounded fitness, you can never have too many tools in the tool box. I know i did that crossfit path for awhile after my back injury to recovery strength-wise as well as get my conditioning back up, thus i endorse their philosphy. Overtime as i got bored, i tweaked it by subbing in the stuff i like to do, but following the volume-intensity makeup of their plans.
Tim - could you post some links to take me to the 5x5 and ME Blackbox stuff you refer to? I'm curious....
Posted: Sat Jul 08, 2006 8:21 am
Hi Hoister. I'm going out shortly, but will look up the specifics when I get back. There are a few threads on this. Also, coach Rut has an article on it in one of crossfit Norcal's performance menu journals. It boils down to something like this, ME, WOD, ME, rest, WOD, ME, WOD, rest or for recup purposes, WOD, ME, WOD, rest, repeat the same sequence. Anyway, Anthony B's journal is an almost perfect template
I'll send a few threads on set up a bit later, but this should give you the idea.
Posted: Sat Jul 08, 2006 2:27 pm
Hi again hoister. Here are two good threads over at CF on the ME/BlackBox idea of coach Rutmans.
Some also mix in Dan John's One lift a day stuff
You can find a link to it in his inde of his articles (actually, several versions) at
I's similar, but with Rut's, you might do 2 or 3 lifts in a session, with Dan's, you just work one per session
Posted: Mon Jul 10, 2006 8:16 am
Ive actually done the Dan John One lift a day program, it is very good...my deadlift numbers and well as my barbell rows in particular went way up. I still incorporate the basic idea of doing 1 main exercise for the day, but i might throw in 1 or 2 accessory exercises afterwards.