16 January 2009
Goals.....
After doing the overhead squat WOD from Wednesday, I have discovered how strong I am not. One of my goals for 2008 was to reach a body weight OHS and I only reached a 1 RM at 160lb. Which is 25lbs below where I needed to be. I am not discouraged, I have thought about the last time I did OHS for a WOD, whether it be a max effort strength day or a met-con, well it has been months. OHS is just one of the goals I did not reach. I did not solely work on any one goal I trusted CrossFit following the 3 on 1 off to help me reach my goals. I have decided this year to change it around how I conduct my training. I will be working on a goal or goals every week. I may do one per day or one per week, I do not want to over train but to make my muscles so familiar with the weight/movement it will become second nature or like an extension of my body. I am excited to try this new strategy, it also gives me a reason to go on rest days... maybe....
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This makes me think of a "CrossFit Paradox". Hands down, the best CF programming is CFHQ WOD, followed on a 3 on, 1 off. This is the best program out there, but is it the best for you (or me, or anyone).
Well, it depends. What are my goals? If it is just GPP that will be applied to other sports...MMA, downhill skiing, motorcross, then just follow the WOD, the fitness bench marks will come sooner or later. But, if your goals are not just GPP for other sports/life then we have some considerations to make.
First, how much time/energy do I have to train both my goals and do the CFHQ WOD with the required intensity to get the benefit out of the WODs. If the goal is OHS with BW, there are 2 main issues. First, strength to lift the weight and strength to stabilize the torso. Next, are flexibility and balance. Per Greg Everett, in his audio interview with Again, Faster, the number one reason people are weak in the OHS is lack of ankle flexibility. You have to get your knees over feet, torso upright, so the weight of the bar is max supported by your torso. You can not lift heavy weights in the front squat/OHS with butt back low bar back squat position. Now, how much time does one have to develop this flexibility. Can it be done in addition to the WOD? Would the individual be better off taking a break from the WOD and focusing on goals.
You can sub anything for OHS, like MUs, DUs, BW Snatch, etc. CF does work well, but for me and my limited time/energy I do better by breaking from the WOD and programming my own training around getting a goal.
Anyway, you up for meeting next Wed? Let me know,
Pat
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