Weaknesses

[Justin Z. Smith]

Originally Posted by Jose Berumen

Weaknesses we all have them. Well at least 99% of us do have some type of weakness from all types of variations.
So as a Crossfitter how do you tackle them?
Say you lack these 3 things.
Lets list them hypothetically
Lower Back
Hamstrings
Triceps

Should you try and fix them all at the same time? Or should you try to fix one per one once a weak in a 3 week rotation?

Hi, I have three ways I work on my weaknesses (of which there are many).

1) Also, say after I do a workout (A) I rank each exercise on how I did on it. Then for the next workout (B) that I would do say 2 days later, I'd start with the lowest ranked exercise from workout A. See http://www.statisticool.com/deo.xls (work, family, etc., safe) and edit as required.

2) I have a spreadsheet that can insert an exercise for a weakness into a workout. See http://www.statisticool.com/randomizer1.xls (work, family, etc. safe) and edit as required.

3) I tell someone my weaknesses and have them plan my workouts! This can be brutal, especially with martial arts related workouts.


Justin

[Tamara Cohen]

Originally Posted by Russell D Wells

The 4 weaknesses that come to mind for me are...

1) Overhead Squats (Flexibility Issue, and Weak arms in the overhead)

2) H.S. push-ups (Arms are too weak in the overhead)

3) Push Press's (see above)

4) Muscle up's

Some ways to work on those weaknesses:

Do MWODs that are relevant to OHS

Run linear progression with shoulder press

Do weighted chins and dips

Use Tucker's muscle up progressions

[Matt Morris]

I really like the programming videos that CF Endurance has put out. I am using their template for my weakness. Basically, you treat your weaknesses like the sport you are playing...do them 2-3 times a week, and CF 3-4 times a week.

If you're trying to improve 3 weaknesses, then I would create a progression for each (pick wendler, or some form of linear progress) and just follow that for 3 months. Since its one of your weaknesses, chances are you haven't exhausted linear progression, so you don't have to get fancy.

and do everything Tamara said...spot on!

[Russell D Wells]

Originally Posted by Tamara Cohen

Some ways to work on those weaknesses:

Do MWODs that are relevant to OHS

Run linear progression with shoulder press

Do weighted chins and dips

Use Tucker's muscle up progressions

Thanks Tamara!!!

[Steve Bray]

Originally Posted by Tamara Cohen

Some ways to work on those weaknesses:

Do MWODs that are relevant to OHS

Run linear progression with shoulder press

Do weighted chins and dips

Use Tucker's muscle up progressions

im coming to a decision that you know everything.....

[Brian Strump]

Originally Posted by Tamara Cohen

Some ways to work on those weaknesses:

Do MWODs that are relevant to OHS

Run linear progression with shoulder press

Do weighted chins and dips

Use Tucker's muscle up progressions

To add to some good feedback you've already received;

Poor OHS is not just always poor flexibility. Like someone said before, this weakness, and that of Pressed could more likely be from a mobility and stability problem. If the MWOD works for the OHS, then you may have solved it, if the problem consistently returns, then it may be a stability issue with could be anywhere from your C-spine and shoulders to the floor, and some points between.
Ditto for the presses. Bench or shoulder. If shoulder stability is an issue so will be your presses. If your prime movers of a press are strong, but the muscles that must stabilize the joint are not working properly, you may perceive that as a "weakness", and try to improve that with strengthening. When in fact, they may be strong, but not stable.
***Little know fact- the bench press in the NFL combine is to check shoulder stability, NOT strength. They only count reps for ESPN to talk about.