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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 01-28-2008, 08:26 PM   #41
Steven Low
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Location: silver spring  maryland
Posts: 12,221
Re: Gymnastics vs. SS

Well, maybe I'll try my hand at writing if Coach Sommer's book is not all it's cracked up to be. I suspect (hope) it will be.

I have vest interest in combining gymnastics strength work (mainly rings) with weighlifting and such so maybe one day if CS doesn't cover it all.
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Old 01-29-2008, 04:08 AM   #42
Mirza Besic
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Re: Gymnastics vs. SS

Quote:
Originally Posted by Tom Woodward View Post
Steven A: Thanks for starting this thread
Steven L & Mirza: Thank you for fleshing out the subject and breaking it down.

This may be a dense question, but Steven L what exactly do you mean by "conditioning level" when you say it is needed for the various 5/2 programs you've devised?

Based on your responses in Mirza's thread and this one, I've come up with the following for myself:

Goals:
1) Increase absolute strength in pushing, pulling, and post. chain
2) Improve Oly technique, explosiveness, and coordination
3) Perform only functional movements that will translate to CF (i.e. no bench or strict press)
4) Focus on planche, HSPU, and front lever development
5) Gain some mass but not excessive

Program:

Monday
Squat 3x5 + WU
Planche Progression Holds 15s Total
Deadlift 2x5 + WU
Planche Pushup Progression: 2x8

Tuesday
Front Lever Isometric: 15s Total
Rings Inverted hang slow eccentric to hang: 3x5s
Planche Pushup Progression: 2x8
Sprints: 3x100m

Wednesday
Squat 3x5 + WU
HSPU's: 2x6
Clean 3x5 + WU
Weighted Pullups: 2x6
Weighted Dips: 2x6

Thursday
Rest

Friday
Front Lever Isometric: 15s Total
Rings Inverted hang slow eccentric to hang: 3x5s
Planche Pushup Progression: 2x8

Saturday
Squat 3x5 + WU
DL: 1x5, 1x3, 1x1
HSPU's: 2x6

Sunday
Rest


I come from a background of more traditional sports training (basketball, tennis), with no gymnastics or Oly lifting and have been doing CF WOD's on the 3/1 schedule for 6 months. I'm aware the gains in my legs will hinder my planche and lever progression, but I'm simply looking for balance. What is your take on the exercises and the volume? Do you think this combination overly taxes any one area or is it a good place to start?
Thanks
-Tom
Exercises look fine; usually you will be able to tell if your volume is too high because your gymnastics holds will regress instead of progress. This is what happend to me; only I was doing 5 sets of all of the oly lifts instead of 3 and a ton of ring work; usually a few sets more than what Steven RX'd. This quickly made my gymnastics progress come to a halt and I'd just feel weak each consecutive workout.

Just listen to your body untill you figure out if its too much / little.
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