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

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Old 08-12-2012, 02:18 PM   #1
Joe C Thomas
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Fitness Goals: Conflicting or Concurrent?

Ok, I have several things I would like to accomplish as far as fitness is concerned so I decided to list them and see what people think would be smart to focus on and which things should be done by themselves. I listed in the order I thought of them:

1. Dunk a basketball.
- Currently can grab the rim with both hands and can dunk a tennis ball with ease.
2. Run a marathon under 4 hours
- I have run 5 half marathons under 1:51
3. Do a full planche
- I can do an advanced tuck for a few seconds
4. Do a muscle up on bar and rings
- Can chest to bar/rings and do deep dips for reps
5. Do an L-sit to handstand with straight arms
- I can almost hold it with bent arms and going to a tuck on the PB
6. Max my AF PT test, 60 PU in a min, 60 SU in a min, 1.5 mi in 9:30 or less
- Max PU/SU, last run was 9:50
7. Bench 1RM 300#
- 1rm is 265

That's it for now.

So, the question is: How many of these can I work on at once? And which ones would be smart to do together, and which should be done after another is finished?

Thanks.
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Old 08-12-2012, 06:13 PM   #2
Kent Newland
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Re: Fitness Goals: Conflicting or Concurrent?

Ask yourself some more questions. Why are these specific goals important to you? What purpose do you have in achieving these goals? Can you improve some of them at the same time? Will achieving one of these goals build a solid foundation to allow you to achieve another one on your list?

Which is likely to take the longest, and which is the shortest? Which area of improvement do you know the most about, and are you able to work towards the quickest? Do you resources available, in the form of coaches or other knowledgeable individuals in order to help you reach these goals?


As all pertinent questions, and the more you ask, the more you will be able to prioritize, in my opinion.

Kent
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Old 08-12-2012, 06:47 PM   #3
Blair Robert Lowe
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Re: Fitness Goals: Conflicting or Concurrent?

1. You're nearly there. I'm sure working some leg strength, plyos, or just Olympic lifts could get you there in 3-6mo.

2. Seems like you are pretty damn close already. No idea.

3. Would need to know body size but possibly a year with dedicated work to 1.5 years. Depends how often you train it now. Some unexpected gains could come about from just training it 3-5x/week.

4. Bar MuscleUp is weird so I have no idea. As for rings, you just need to work the transitions more than likely. Negatives, spotted.

5. Takes time. An L press HS takes a fair amount of skill besides the pike flexibility and compression to make a good press.

6. Relatively little effort, a bit more running and should get you there on a good day.

7. You only need about 15% more. A good linear strength program should do you.

Quite possibly a hybrid program could suffice. You'll just have to keep up some volume of running the marathon like distances to keep that maintained. Don't kid yourself by thinking 1 and 2 milers and sprint intervals will prepare you to beat 4 miles.

If you don't really give a damn about metcon performance, I think some form of 531 might help.

It would probably have to work the olympic and strength lifts a few times a week coupled with a lot of gymnastics work and endurance running after or as a side note.

And no metcon work. You're trying to do a lot and I would contend those would only cut into your recovery.

You might not even work the Olympic Lifts, just Plyo drills, squat or dead and gymnastics.

I would honestly do it this way:

Warmup.

Plyo drills.

Gymnastics work.

Barbell strength.

Run. Or run on alternate days.
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Old 08-12-2012, 08:12 PM   #4
Steven Low
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Re: Fitness Goals: Conflicting or Concurrent?

Focus on the strength goals with 3-4x a week longer runs near lactate threshold.

Deadlift, low volume, 2x per week.

Lots of upper body strength work for gymnastics type.
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Old 08-12-2012, 08:49 PM   #5
Blair Robert Lowe
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Re: Fitness Goals: Conflicting or Concurrent?

No plyos, Steve?
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