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

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Old 06-27-2015, 07:42 PM   #1
Emanuel Quimper
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Need Help for my programming

Hi everyone

I want to be more athletic and up all my stats maybe do some competition

Start crossfit 10 month ago

Back squat:375
Deadlift :385
Front squat: 315
Bench: 295
Clean/jerk: 265
Clean:275
Snatch:225
Ohs:275


You see I have some lift need to be up

I want start a real program not just what i think is good


Maybe i need a program like Catalyst ?

Or like Outlaw, comptrain, invictus ?

What you think is best for me
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Old 06-28-2015, 03:50 PM   #2
Blair Robert Lowe
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Re: Need Help for my programming

I take it you will still be competing in CF rather than Weightlifting.

Numbers fall in line? Are you of typical CF size? (5'9 190#)

How's your conditioning capability?

Comptrain or Invictus if your conditioning is a weakness.

TZStrength or Outlaw if strength is.
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Old 06-30-2015, 03:21 AM   #3
Ludovic Deguy
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Re: Need Help for my programming

Pretty good strength numbers.
With such numbers your true 1RM deadlift is probably higher, maybe way higher : your back squat being close to 400lbs, your deadlift is probably in the 450-500lbs range.

What are your numbers for the classic benchmark workouts ?
Fran, Grace, Isabel, Diane, ...

What are your performances on longer conditioning stuff ?

Are there movements where you struggle (handstand ? muscle-ups ? ...).

Crossfit 101 : Focus on your weaknesses, reinforce your strength.

Outlaw, Competitorstraining, Invictus, ... (choose the one you prefer) are good programs to follow to improve overall.
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Old 06-30-2015, 10:24 AM   #4
Jason A Smith
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Re: Need Help for my programming

Your numbers are pretty well balanced for lifting, except your DL which is way too low. They are also pretty decent for doing Crossfit.

What about gymnastics ? I saw nothing for that ? Like 5 minutes of strict HSPUs and what is your strict press ? Max strict C2B pull ups, max kipping ? etc. Those numbers are a good starting point to determine where your strength and gymnastics lay.

Also a couple testers to determine what kind of aerobic capacity and you should have a pretty good idea.

My guess is that you should follow Invictus.
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Old 07-02-2015, 08:57 AM   #5
Emanuel Quimper
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Re: Need Help for my programming

Quote:
Originally Posted by Blair Robert Lowe View Post
I take it you will still be competing in CF rather than Weightlifting.

Numbers fall in line? Are you of typical CF size? (5'9 190#)

How's your conditioning capability?

Comptrain or Invictus if your conditioning is a weakness.

TZStrength or Outlaw if strength is.
I'm 5'11 215

Good for heavy lift but weakness in bodyweight like box jump but not c2b etc
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Old 07-02-2015, 12:21 PM   #6
Emanuel Quimper
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Re: Need Help for my programming

Quote:
Originally Posted by Jason A Smith View Post
Your numbers are pretty well balanced for lifting, except your DL which is way too low. They are also pretty decent for doing Crossfit.

What about gymnastics ? I saw nothing for that ? Like 5 minutes of strict HSPUs and what is your strict press ? Max strict C2B pull ups, max kipping ? etc. Those numbers are a good starting point to determine where your strength and gymnastics lay.

Also a couple testers to determine what kind of aerobic capacity and you should have a pretty good idea.

My guess is that you should follow Invictus.
My max kipping pull up is 35
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Old 07-02-2015, 04:53 PM   #7
Danny Bostwick
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Re: Need Help for my programming

I followed CompTrain for about 2 years. Great results, but my schedule has gotten really weird and I just program for what I have time for now. My buddies who I did CompTrain with now do Invictus. They're still making solid gains. I think Invictus might be a little more thought out & periodized, whereas Comptrain is just straight Crossfit, not a ton of percentage work, just go as hard as you can, every day (most of the time). It's easier to rearrange with Comptrain IMO, or add in a little extra or swap some stuff. Invictus is more progressive overload, which if you miss a day, it can sort of put you back a bit more than if you miss a day of Comptrain or only have 30 minutes to get something in.
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Old 07-02-2015, 07:26 PM   #8
Jason A Smith
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Re: Need Help for my programming

Quote:
Originally Posted by Emanuel Quimper View Post
My max kipping pull up is 35
This is pretty much irrelevant to any success in Crossfit. Rarely these come up.

Sorry, I meantmax kipping C2B or better yet try and do a 1->12 UB C2B for time. That should help figure out where you are.

My guess is squats need to go up, work on gymnastics for Crossfit and just general conditioning. If you don't want to pay a good coach (and there are a lot out there) I would say Invictus or !maybe even Misfit if you can handle the volume and loading.
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Old 07-02-2015, 10:23 PM   #9
Richard Colon
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Re: Need Help for my programming

check out grrillagym.com

the levels might give you enough range for the days where you don't feel it and the days/weeks when you want to crush it.
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Old 07-03-2015, 02:02 PM   #10
Emanuel Quimper
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Re: Need Help for my programming

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Originally Posted by Richard Colon View Post
check out grrillagym.com

the levels might give you enough range for the days where you don't feel it and the days/weeks when you want to crush it.
looks pretty good can try lvl3 or 4

i want to push my limits and really think doing the invictus comptrain misfit or this one
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