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Exercises Movements, technique & proper execution

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Old 12-23-2007, 07:13 PM   #1
Andrew H. Meador
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The very best exercises

It's like Greg Glassman says:

Gymnasts and weightlifters are the best athletes. They are the most flexible and the most powerful. They have the broadest capacity to produce power and exhibit strength in the most planes of functional movement. They learn new things more quickly. We call them "naturals". We should call them smart. When practiced in their classical formats, they have proven results.

Have you also noticed that certain metcon exercises are simply better? The heavy dumbbell/kettlebell swing, barbell thrusters, and kipping pull-ups produce the most profound results. After Fran or Helen, you feel like you just fought for your life. It's no surprise they are the two most popular circuits on logsitall.com. Short duration, mixed modal, anaerobic circuits done in a competitive atmosphere are as proven as classical gymnastics and weightlifting. Clinical research (like Dr. Tabata's), and practical results tell us that it's true.

I've programmed a typical week of this "classical" format. This combines proven weightlifting, gymnastic, and metabolic conditioning modalities with practical sport practice:

1) Fran
2) Clean & jerk singles, then tumbling routines (have somebody watch so that they can judge you)
3) Parkour, surfing, skiing, ice climbing, etc.
4) -rest-
5) Helen
6) Snatch singles, then ring routine practice (again, have somebody judge you)
7) Water polo or grappling (BJJ, Greco-Roman wrestling, etc.)

What do you think?
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Old 12-23-2007, 07:24 PM   #2
Steven Low
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Re: The very best exercises

Well, I know that most people won't want to go near oly lifts much the next day especially working up to max after a Helen and a Fran..

I think it's better to apply mixed modal training towards one sport (well, unless the sport is significantly power/strength/endurance) instead of trying to specialize at many. You probably won't learn much at all by doing so much at once. It's better, IMO, with what they do now with doing skill training before CF workouts or how gymnastics structures it by doing skill training, strength and then metcon work.
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Old 12-25-2007, 04:14 PM   #3
Mike Wright
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Re: The very best exercises

Quote:
Originally Posted by Andrew H. Meador View Post
It's like Greg Glassman says:

Gymnasts and weightlifters are the best athletes. They are the most flexible and the most powerful. They have the broadest capacity to produce power and exhibit strength in the most planes of functional movement. They learn new things more quickly. We call them "naturals". We should call them smart. When practiced in their classical formats, they have proven results.

Have you also noticed that certain metcon exercises are simply better? The heavy dumbbell/kettlebell swing, barbell thrusters, and kipping pull-ups produce the most profound results. After Fran or Helen, you feel like you just fought for your life. It's no surprise they are the two most popular circuits on logsitall.com. Short duration, mixed modal, anaerobic circuits done in a competitive atmosphere are as proven as classical gymnastics and weightlifting. Clinical research (like Dr. Tabata's), and practical results tell us that it's true.

I've programmed a typical week of this "classical" format. This combines proven weightlifting, gymnastic, and metabolic conditioning modalities with practical sport practice:

1) Fran
2) Clean & jerk singles, then tumbling routines (have somebody watch so that they can judge you)
3) Parkour, surfing, skiing, ice climbing, etc.
4) -rest-
5) Helen
6) Snatch singles, then ring routine practice (again, have somebody judge you)
7) Water polo or grappling (BJJ, Greco-Roman wrestling, etc.)

What do you think?
I love it. I have been looking for a way to structure some workouts w/CF. I like the randomness of it, but when left to my own devices I tend to drown in all the choices and end up not doing much. Thanks, Mike.
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Old 12-25-2007, 06:23 PM   #4
Andrew H. Meador
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Re: The very best exercises

To respond to Steven: the idea is not to excel in gymnastics or weightlifting, but to use them as tools to train yourself as a great all-around athlete. And there is no reason why you couldn't mix the days around to suit your own needs. I've never had a problem with the c&j the day after Fran, for example. The idea is not to specialize. You seem to be a gymnast, so you're already getting a phenomenal background that I only wish I had. Do you see where I'm going? The idea is to do something that you haven't done in a while, but heavily emphasizing the most proven exercises. That way there is less diminishing neurological and hormonal return on your effort, but you're also not wasting your time doing super-slow swiss ball crunches, decaf soy milk latte kind of exercises.

I can't speak for others, but I've never been more athletic in my entire life. This is working very well for me.
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Old 12-25-2007, 08:20 PM   #5
Steven Low
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Re: The very best exercises

Actually what I was saying is I believe or at least it seems that most people use CF as part of their sports conditioning.. meaning they're using CF to help them become better in their sport. If you like/want to do a crapload of different sports more power to you. But I don't see most people doing that.

I mean, most people that have done a sport before or haven't done anything before find a sport or hobby they like and pour a lot of time into it. For example, some people use CF to enhance their parkour training or their MMA/jiu jitsu or whatever they like to do. I mean, if you don't really 'like' a sport enough to do it a lot or if you like doing a lot of things sure... but I don't see it as applicable for most people. To me, at least, trying to do too many things at once (like your schedule looks like) is pretty boring since I never will get anywhere decent even though I may like multiple things. Maybe do them on occasion or whatever, but not just randomly practice stuff every week like that. CF is already extremely mixed modal to the point where I don't see exceedingly huge benefits of trying to do multiple sports just for the 'experience' or 'generalization' like you were talking about either.

Shrug.. that's really just me though.
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Old 12-25-2007, 08:40 PM   #6
Justin Herring
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Re: The very best exercises

Quote:
Originally Posted by Andrew H. Meador View Post
Have you also noticed that certain metcon exercises are simply better? The heavy dumbbell/kettlebell swing, barbell thrusters, and kipping pull-ups produce the most profound results. After Fran or Helen, you feel like you just fought for your life. It's no surprise they are the two most popular circuits on logsitall.com. Short duration, mixed modal, anaerobic circuits done in a competitive atmosphere are as proven as classical gymnastics and weightlifting. Clinical research (like Dr. Tabata's), and practical results tell us that it's true.
How do you know they produce the most profound results? Have you or anyone else done a version of crossfit that only includes the "better" metcon WODS? If they are better, why do you think the Coach includes so many other types of Metcons that vary widely in duration and in the movements incorporated?

I'm agree that Fran and Helen are two of the most popular--they are two of my favorites too. But I'm suspicious of the claim that popular="simply better" or "produce the most profound results."
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Old 12-26-2007, 06:30 AM   #7
Larry Lindenman
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Re: The very best exercises

A quick read through the CF journals is warranted. Crossfit evolved into Crossfit for a reason. There is a reason powerlifting training is integrated. There is a reason we row, rope climb, etc. The specialist is punished. By following the same program...you become the specialist.

No offense, but you have a whole 11 posts under your belt. Do the WODS for a year and then try changing stuff around to design your own program. You will feel different about it in a year.

On a larger note: why do people always feel they could come up with a better Crossfit approach then Coach? There are always posts with "here's MY workouts." or "how about these workouts?" There are a lot of experienced, very experienced, people here who JUST FOLLOW THE WODs. I would venture to say Coach pretty much knows what he's doing. If you want extra Weightlifting work, or gymnastics work...go to a coach or take a class. It's kind of expected you do something other than just the WODs. Crossfit is a GPP program that is CONSTANTLY VARIED.
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Old 12-26-2007, 09:20 AM   #8
Wade Smith
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Re: The very best exercises

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Originally Posted by Larry Lindenman View Post
There are always posts with "here's MY workouts." or "how about these workouts?"
Excellent point. I too have wondered the same.

I would only [humbly] add that some of the aforementioned people, like myself, have had to modify/invent WODs in order to work around present injuries (or extended travel, etc.) in order to still attempt to follow CF philosophy/methodology as faithfully as possible.
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Old 12-26-2007, 11:57 AM   #9
David Aguasca
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Re: The very best exercises

Quote:
Originally Posted by Larry Lindenman View Post
On a larger note: why do people always feel they could come up with a better Crossfit approach then Coach? There are always posts with "here's MY workouts." or "how about these workouts?" There are a lot of experienced, very experienced, people here who JUST FOLLOW THE WODs. I would venture to say Coach pretty much knows what he's doing. If you want extra Weightlifting work, or gymnastics work...go to a coach or take a class. It's kind of expected you do something other than just the WODs. Crossfit is a GPP program that is CONSTANTLY VARIED.
to add on to that...while there are a lot of experienced people that just follow the WODS, there are some that have other sports other than CF to practice...so they add in SPP appropriately. so yeah, if you want to Oly lift, or do gymnastics, or do compete in underwater bog mountain biking, then add some practice in before the WOD...you don't need the approval of those on the message board. moreover, i feel like people who are drawn to CF are mostly of the self-motivated and curious nature. we all have it in us to experiment with new exercises, tweak our workouts, gauge our recovery...you just need to be willing to put in the work, and not be lazy and go to the message board when you run into an obstacle. i'm not singling anybody out.

besides, learning by trial and error is sometimes fun and always effective
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Old 12-26-2007, 03:37 PM   #10
Lenora Galitz-Pfeffer
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Re: The very best exercises

I agree with Steven Low. I've never been an athlete and only did weight training for strength and appearance. CF feels like I'm getting a "tour" of many different types of sports. Examples: weight lifting, gymnastics, speed and agility as developed in the WODs. I'm still a 6 week buttercup, so, I only know what I've experienced and observed with my classmates.
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