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Old 03-06-2014, 11:22 AM   #1
Pedro Farah
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Got a little extra time at the box: how do I make the best of it?

Hi,

I've been doing Crossfit for 3 months now, and love it so much I decided to take a step forward in my dedication:

I negotiated new lunch hours with my employer in order to fit an extra daily training session at my local box, during open gym hours. So now I'm left with my official hour-long classes at night, and a 30min window during lunch time to do some free workouts. My plan is to get to the box 10-12 times a week in this way, doing one lighter and one heavier session each day, 6 days a week with a full rest day.

I'd love getting some opinions on this routine, and what I could do with my free sessions. My biggest weaknesses are strength and gymnastics, are there some weekly programs or exercises that someone could recommend to complement my training?

Thanks!
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Old 03-06-2014, 11:56 AM   #2
Michael Troxell
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Re: Got a little extra time at the box: how do I make the best of it?

Quote:
Originally Posted by Pedro Farah View Post
"My biggest weaknesses are strength and gymnastics"
Sounds to me like you answered your own question? I would argue it sounds identical to 90% of the people who start Crossfit.

When I have extra time during the work week, I work on more skill specific movements; T2B, HSPU, kipping pull-ups, pistols, double unders, muscle-ups etc. However, I try to keep the reps low so it does not interfere with the programing at my box.

During the weekends, I work on strength. Normally 5x5 at 85% 1RM of BS, press, etc.

I would post your goals and current strength numbers....guys smarter than me will ask shortly.

Last edited by Michael Troxell : 03-06-2014 at 01:34 PM.
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Old 03-06-2014, 05:19 PM   #3
Mustafa Tahir
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Re: Got a little extra time at the box: how do I make the best of it?

Mobility!!!! This will aid in everything you do, especially when you plan on training so frequently
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Old 03-07-2014, 06:30 AM   #4
James Crockett
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Re: Got a little extra time at the box: how do I make the best of it?

I would suggest some gymnastics training in your extra time.

What aspects of gymnastics are you struggling with?

Is it solely the core strength you lack?

I've found that L/V-sits do wonders for improving strength in that area.

Or is more the ring exercises and handstands/HSPU's that you are having a hard time with?

(first post/bit of a noob here, so my help is limited)
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Old 03-07-2014, 06:47 AM   #5
Reuben Bakker
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Re: Got a little extra time at the box: how do I make the best of it?

Mobility and core work is what I would do if I had that slice of time. GHD situps and back extensions have really helped my lifting a lot more than I would have guessed (suggested by my coach). I've also been doing a lot of ankle mobility exercises and that has really helped my squat form and range. Doing mainly core and mobility work will also not burn you out for the regular WOD later in the day. Just $.02 from a relative newbie.
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Old 03-10-2014, 08:37 AM   #6
Pedro Farah
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Re: Got a little extra time at the box: how do I make the best of it?

Thanks for all the replies.

James Crockett, I lack pretty much in all aspects of gymnastics, my core strength is barely enough to get me through a series of 8 unbroken toe-to-bars, and I still can't flip into a proper hand-stand position on the wall, with my arms extended, only with my head on the floor - mostly out of a mental block, I think. V-seats are still a long ways to go (not long I hope!).
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