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

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Old 04-05-2010, 06:32 PM   #1
Leah Turner
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Working on weaknesses idea?

So here is my idea in short:
Concentrate on my top weaknesses for the months of April and May. Anyone, please feel free to comment.

I've been CFing for years and definitely made many gains, but still have some weaknesses that remain at a beginner level. Since I've been getting a little bored with the WOD's and want to mix things up more than usual, and lose some of the fat that's hanging around, I thought I would make a list of my top CF weaknesses, and target those, back to basics-ish. With this list I will do one of two things for each WOD:

1) If the mainsite WOD hits most or all of my weaknesses then I will proceed as normal.

2) If the mainsite doesn't hit at least 50% of my weaknesses I will substitute with my weakness, or create my own WOD using a CF format, like one of the girls, or Heroes, subbing exercises.

My Weaknesses (Top 11) in no order:

Snatch
Clean and Jerk
OHS

Handstand Pushups
Burpees(and Pushups)
Dips

Running
Double Unders

Box Jumps
Wall Balls

GHS/Back Ext. (for lack of having reg. access to a machine)

So any thoughts? Experience?
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Old 04-05-2010, 06:39 PM   #2
Jamie J. Skibicki
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Re: Working on weaknesses idea?

Snatch
Clean and Jerk
OHS
Handstand Pushups
Dips

Come out to bridville with us and we can work on this, both programming and technique. THese are all strength based, so I would suggest something like 1-2 strength movements and then a 15 or less metcon.


Burpees(and Pushups)
Running
Double Unders
Box Jumps
Wall Balls

These are more endurance based, but running and double enders also are dependent on good technique. SPend some time working on the technique (alternate practices).

Form your metcons from these and things that support them.
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Old 04-05-2010, 07:57 PM   #3
Leah Turner
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Re: Working on weaknesses idea?

Quote:
Originally Posted by Jamie J. Skibicki View Post
Snatch
Clean and Jerk
OHS
Handstand Pushups
Dips

Come out to bridville with us and we can work on this, both programming and technique. THese are all strength based, so I would suggest something like 1-2 strength movements and then a 15 or less metcon.


Burpees(and Pushups)
Running
Double Unders
Box Jumps
Wall Balls

These are more endurance based, but running and double enders also are dependent on good technique. SPend some time working on the technique (alternate practices).

Form your metcons from these and things that support them.
Jamie, thanks for the input! Yeah... sometime. I'd love to though.

My Snatch, CJ, and OHS are limited by problems with my left shoulder, technique, my right knee and mind over matter.

HSPU and Dips are just lack of practice, strength.

Running is my biggest problem, perhaps more so the skill aspect than cardio wise.

Double unders is my lack of technique, training at it.
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Old 04-06-2010, 06:59 AM   #4
adam adkins
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Re: Working on weaknesses idea?

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Originally Posted by Jamie J. Skibicki View Post
so I would suggest something like 1-2 strength movements and then a 15 or less metcon.
+1 on this. I actually think this is the way almost everyone should train. If you are an endurance specialist you should do endurance. If you are a strength specialist you should lift heavy stuff. Just about everyone else should do the above.
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Old 04-06-2010, 07:06 AM   #5
Leonid Soubbotine
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Re: Working on weaknesses idea?

Leah - I would first look up close into what you eat. After that I'd start figuring out the solution to improve your performance based on your skill level, time constraints, ability to recover & ability to handle training volume.

Food would be first though.
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Old 04-06-2010, 01:52 PM   #6
Leah Turner
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Re: Working on weaknesses idea?

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Originally Posted by adam adkins View Post
+1 on this. I actually think this is the way almost everyone should train. If you are an endurance specialist you should do endurance. If you are a strength specialist you should lift heavy stuff. Just about everyone else should do the above.
Adam, Thanks for picking out this piece of advice, which I overlooked!

Leo - Yes, clearly food is number one, but I'm not willing or interested in changing my diet at the moment. But, in that sense, food is my biggest weakness!
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Old 04-06-2010, 02:14 PM   #7
Andrew Breyer
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Re: Working on weaknesses idea?

I've had trouble in the past with Pistols, Handstand Pushups, and Muscle-ups. I have become proficient at all three by throwing them into my warm up before throwing myself at a WOD. Now if only I could get the L-sit pull up!
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Old 04-06-2010, 02:17 PM   #8
Tamara Cohen
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Re: Working on weaknesses idea?

Well, since January 1, I've drastically improved my double unders and ring dips just by paying a little attention to them.

I've gone from 27 consecutive double unders to 89. I just bring my jump rope everywhere. No lie. But, basically a week of jumping for about 10 minutes a day got me from 27 to 50.

For ring dips, I followed Leo's advice and treated them as a strength set. I didn't have an unassisted ring dip in January. I hit them hard with the lightest band. Got one unassisted on January 21. I then did sets of 1...like 10 x 1, haha. Once I got to 2, I did the same thing. I can now hit a 5 x 3 set. So from zero to 15 in 2.5 months.

I'm now doing the same thing with chest-to-bar dead hang pullups and weighted pullups. And, I'm getting back to grease the groove pushups. I did that in December and got my numbers up somewhat.

So, for the non-strength stuff, I'd just take 10-15 minutes a day to work something.
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Old 04-06-2010, 02:17 PM   #9
Ryan Hoegner
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Re: Working on weaknesses idea?

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Originally Posted by Jamie J. Skibicki View Post
THese are all strength based, so I would suggest something like 1-2 strength movements and then a 15 or less metcon.

Or look into CF Football. I've been following John's program for a couple months and it's actually a lot of fun.
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Old 04-07-2010, 04:39 AM   #10
Justin Z. Smith
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Re: Working on weaknesses idea?

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Originally Posted by Leah Turner View Post
..., I thought I would make a list of my top CF weaknesses, and target those, back to basics-ish. With this list I will do one of two things for each WOD:
It is a great idea to address your weaknesses! In my randomizing spreadsheets, I almost always have some weakness of mine assigned a higher probability of being selected by the computer.

Justin
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