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

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Old 04-26-2007, 08:36 AM   #1
David Hedrick
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I've been reading alot about ring gymnasts and how they train with weights, given you are already profecient at basic bodyweight calisthenics. I have powerlifting for awhile with the go heavy mentality yet have not payed much attention to the strength to bodyweight ratio concept. I weigh 210lbs and can bench 315 and squat/dead well over 400. My problem lies in my desire to be more of a ring gymnast build, and how to get there from where I am at.

I still want to lift, but to enhance my profeciency at bodyweight movements, not compromise them. This is what I've inferred about ring gymnasts in their training with the strength to bodyweight ratio concept in mind. If anyone has any input from previous experience please add.

Low bodyweight/high strength ratio: Restricted calorie diet, low reps, low sets, high intensity(Pavel Tsatsouline method?), isometric holds with 70% 1RM

Muscle groups: Upper body from chest up, military press, weighted pull ups, rows, bench press.

Any lower body I would assume it would involve high reps, with the goal of keeping that part of the body as light as possible.

Any input?

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Old 04-26-2007, 08:59 AM   #2
Roger Harrell
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Your concepts are sound. High loads low reps. At 210 you are very heavy to do some of the higher level strength moves on rings. I'm not saying it's not possible, it will just be very difficult. Some ring specialists don't train their legs much at all, just some work to help develop stamina (though nothing to the CF degree).
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Old 04-26-2007, 10:10 AM   #3
David Hedrick
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yeah my problem is I got into powerlifting and became big on squatting, and now I have to cut that mass out of my lower body. I'm thinking of lots of stretching, bodyweight squats/running/cycling to lean it out.
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Old 04-26-2007, 11:13 AM   #4
Steven Low
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The best thing you can do is just get on rings a lot for stuff like skill training and then afterwards do your workouts. The neurological benefits from skill work carry over to your strength building immensely...

But yeah you have the right idea with your concepts. :-) Now you just have to put together a good routine.
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Old 04-26-2007, 09:53 PM   #5
Ian Holmes
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Spend time on rings. Do statics.

I range between 165 and 175 and I can dead over 450... and I have put 200lbs overhead... so as you can see the mass to strength ratio for a lot of advanced ring stuff is rather high.

Even at my weight I find it a disadvantage when training things like maltese crosses and the ilk.
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