CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 07-07-2007, 09:07 PM   #1
Kevin McGuinness
Member Kevin McGuinness is offline
 
Profile:
Join Date: Jun 2007
Location: Caldwell  New Jersey
Posts: 39
I can DL 1RM over 300 but my Press 1RM is only 105. So I wanted to change the ME Blackbox to 2 upper body cycles - 1 lower body - repeat, rather than 1 lower - 1 upper - 1 full.

Sound like a good idea to rectify this imbalance?

EDIT: sorry if this is in the wrong topic, i wasn't sure where it should go



(Message edited by rugger on July 07, 2007)
  Reply With Quote
Old 07-08-2007, 10:17 AM   #2
Craig Van De Walker
Member Craig Van De Walker is offline
 
Profile:
Join Date: May 2005
Location: Beaverton  OR
Posts: 872
Sounds good to me. One the first workout after a rest day you could do something like the following:

1 - Clean then pressx3 push pressx2 for 5 sets when you can get all reps all five sets move up. (5 sets of 3/2)

2 - Clean and jerk (or clean and push press) 10 sets of 3

3 - Clean and press 10 sets of 1 (or as normally written 1,1,1,1,1,1,1,1,1,1)

4 - Clean, then military press 5x5

If you chose you can rotate the above workouts either in order or randomly as you first weight workout after each rest day.
  Reply With Quote
Old 07-08-2007, 12:50 PM   #3
John McBrien
Member John McBrien is offline
 
Profile:
Join Date: Mar 2007
Location: Blacksburg  VA
Posts: 332
It sounds good to me. The best thing about Black box is that it isn't set in stone. They came up with a template, which is just that, a template. This means you can alter it, mix it, change it, twist it, or do whatever you choose to experiment what works best.

Thankfully their template works real well so it doesn't require a lot of effort on our part to alter it to our needs.
  Reply With Quote
Old 07-08-2007, 01:25 PM   #4
Ben Kimmerle
Member Ben Kimmerle is offline
 
Ben Kimmerle's Avatar
 
Profile:
Join Date: Apr 2007
Location: New Hartford  CT
Posts: 115
If you're only looking to up your Press then you should probably focus on "pushing" exercises for the two upper body days. But if you want to get your whole upper body stronger then maybe you could do 1 day of pushing (weighted dips, press/push press/push jerk, bench) and one day of pulling (weighted pullups/rows/cleans).
  Reply With Quote
Old 07-08-2007, 05:58 PM   #5
John Seiler
Affiliate John Seiler is offline
 
John Seiler's Avatar
 
Profile:
Join Date: Jan 2006
Location: St. Louis  MO
Posts: 1,687
Try greasing the groove with Handstand Pushups or holds if you can't manage the Pushups.

  Reply With Quote
Old 07-09-2007, 08:50 AM   #6
Gant Grimes
Departed Gant Grimes is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 1,549
I assume from your size that you're hooking or wearing one of the higher jersey numbers (but you have a picture of a line-out, so I may be wrong). Upper body strength is very underrated in rugby. If you're a strong back, you can draw 2 or 3 tacklers and still get the ball off. It's also pretty cool to slam-tackle a guy and rip the ball out as he's going down (instead of letting him fall).

I posted my BB program last week. I'm focusing on shoulder strength, so you might take a look.

For rugby, do at least as much push-pressing and jerking as you do strict pressing. Your shoulder strength will be delivered via hip and leg drive, so you may as well practice that in workouts.

My routine is pasted below. You should consider 5x5 on press and 5-5-5-3-3-3 on push press and jerk (or just do press and push-press for awhile).

******************************
Day 1: WOD + Press 3-3-3-1-1-1
Day 2: Squat 3-3-3-1-1-1; Weighted pullups 5x5
Day 3: WOD + HSPU

Day 5: WOD + Push press 3-3-3-1-1-1
Day 6: Front Squat 3-3-3-1-1-1; Deadlift 1x3
Day 7: WOD + Jerk 7x2

Day 9: WOD + OHS 5x5
Day 10: Bench 3-3-3-1-1-1; Clean 5x2, 5x1
Day 11: WOD + Squat 1x20
  Reply With Quote
Old 07-09-2007, 10:22 PM   #7
Kevin McGuinness
Member Kevin McGuinness is offline
 
Profile:
Join Date: Jun 2007
Location: Caldwell  New Jersey
Posts: 39
Thanks for the feedback guys! And a tip of the hat to Gant for the line-out spot. Alas, I am a Flanker, but at least you were in foward pack with you guess.

I could not agree more about upper body strength being underrated in rugby. Everyone goes on, and on, and on about leg strength. Everyone forgets how much work your back, shoulders and arms do in the tackle, rucks, mauls, fending tacklers, etc...
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Running and upper body Corey Duvall Fitness 14 08-14-2007 06:23 AM
Upper Body Only Workouts Josh Heller Workout of the Day 4 03-09-2007 09:31 AM
Upper Body Weakness Samantha Lewis Starting 11 02-28-2006 05:52 PM
WOD 3/11 Upper Body Strength Index Jon Pappas Workout of the Day 14 04-02-2003 06:06 PM
Upper/ Lower Body Jeff Reiser Workout of the Day 2 01-29-2003 08:19 PM


All times are GMT -7. The time now is 05:39 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.