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?

Thread Tools
Old 01-28-2008, 08:26 PM   #41
Steven Low
Member Steven Low is offline
Steven Low's Avatar
Join Date: Sep 2005
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.
  Reply With Quote
Old 01-29-2008, 04:08 AM   #42
Mirza Besic
Member Mirza Besic is offline
Mirza Besic's Avatar
Join Date: Jun 2007
Location: St. Clair Shores  Michigan
Posts: 237
Re: Gymnastics vs. SS

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:

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


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

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

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


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

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


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?
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.
  Reply With Quote

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
New to gymnastics...Help please! Spencer Matsushima Exercises 4 12-26-2006 11:16 PM
SD Gymnastics Grady McDonald Community 3 09-24-2005 02:21 PM
Gymnastics ART Fitness 8 12-13-2003 08:49 PM
Gymnastics Tyler Hass Fitness 19 05-04-2003 12:50 PM
Gymnastics Matt Cullen Exercises 4 03-03-2003 03:20 PM

All times are GMT -7. The time now is 06:27 AM.

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