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 08-12-2012, 02:18 PM   #1
Joe C Thomas
Member Joe C Thomas is offline
Joe C Thomas's Avatar
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
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?

My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 08-12-2012, 06:13 PM   #2
Kent Newland
Member Kent Newland is offline
Kent Newland's Avatar
Join Date: Apr 2010
Location: Bellaire  MI
Posts: 307
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.

A Resource for Martial Arts and Fitness (WFS)
  Reply With Quote
Old 08-12-2012, 06:47 PM   #3
Blair Robert Lowe
Member Blair Robert Lowe is offline
Blair Robert Lowe's Avatar
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
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:


Plyo drills.

Gymnastics work.

Barbell strength.

Run. Or run on alternate days.
  Reply With Quote
Old 08-12-2012, 08:12 PM   #4
Steven Low
Member Steven Low is offline
Steven Low's Avatar
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
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.
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 08-12-2012, 08:49 PM   #5
Blair Robert Lowe
Member Blair Robert Lowe is offline
Blair Robert Lowe's Avatar
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Fitness Goals: Conflicting or Concurrent?

No plyos, Steve?
  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

BB 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
Fitness Goals Brian Flynn Fitness 0 04-17-2012 07:12 PM
2011 Fitness Goals Shane Jensen Community 25 01-18-2011 06:31 PM
Fitness Goals for 2010? Dominic Sirianni Fitness 72 10-02-2010 09:44 PM
WOD fitness goals? Joseph Cosgrove Workout of the Day 4 07-30-2009 07:35 PM
Can CrossFit get me to my fitness goals? Evan Cauble-Johnson Starting 15 09-18-2008 12:57 PM

All times are GMT -7. The time now is 12:37 AM.

CrossFit is a registered trademark of CrossFit Inc.