I definitely like the lifting aspect more than the conditioning but overall, I enjoy the programming. Some days we just do weight lifting.
Other days we just do conditioning (rowing, kettlebells, light bar work - all wrapped into one workout).
I want to be strong but I also want to be in amazing shape where I can do athletic activities that require coordination/endurance.
kite surfing, mt. biking, rock climbing, snowboarding...outdoor stuff.
We have programming 3 days a week where it's only weight lifting. e.g.
1) Power Snatch (50/1, 60/1, 65/1, 70/1, 75/1, 80/1, ME/!) % Sn
2) Power Clean & Power Jerk (50/1, 60/1, 65/1, 70/1, 75/1, 80/1, ME/1) % CJ
3) Push Press (50/3, 60/3, 65/3, 70/3, ME/3) % CJ
That is completely separate though and is part of a weightlifting club.
We do it at the same gym. Different coaches even though both coaches (Crossfit and Oly)
are both competitive weight lifters. I like to have the best of both worlds.
For Crossfit:
Mon, Wed, Friday is strength mixed with conditioning
Tues/Thursday is only conditioning
Yesterday we did a bit of hypertrophy and then conditioning. It's all about the coach. Each gym is going to have different ideas on programming
and what's best for them. We predominately come from a weight or bb'ing background, so most of us in there are in decent shape (muscle/strength/aesthetic wise).
Yesterday was 30-20-10 deadlift alternating 5x3 backsquat - increasing back squat each time but keeping the DL the same (no rest except to add more weight)
30 DL @ 185#
5 back squat @ 225#
20 DL @ 185#
5 back squat @ 250#
10 DL @ 185#
5 back squat @ 275#
Then after that it was conditioning - never the other way around!
3 Rounds for time of:
10 Front Squats (155# - clean it first off the ground - not racked)
20 Kettlebell Snatch (24k )
30 Box Jumps (24")
For me, this type of programming has me hooked. The competitive side of things each day is also what has me hooked.
I don't just go into the gym and do my thing with my headphones on for an hour and then go home. I'm with 5 or so of my
other buddies that like doing the same stuff, we turn the stereo on loud, play whatever music we want and compete
each and every day.