Programming

I have been reading a fair bit of criticism about the one size fits all approach Crossfit has. Well at least the dot com has. Although I'm not sure I completely agree, some of the points that Greyskull make and this post on Dutch Lowy's blog I think have some merit. I also like the 'idea' behind Crossfit Strength Bias ...maybe because I'm naturally weak, at least in the legs.

So I have decided to do my own programming for the next couple of months as an experiment. I have a lot of weak points, but rather than trying to improve them all slowly I am going to target some main ones and focus on those, possibly at the expense of other things.

Goals

Increased Leg strength

Increased Hip strength

Improve Clean Technique

Improve Box jump Capacity

Double Under proficiency

Increased overhead strength

Improve situp capacity

Maintain BW strength and skills

Pullups, HSPU, Pushups, squats, muscleups & Dips

Process

My aim each workout will be have 3 phases

1. Warmup (substantial)

2. strength focus

3. Short Metcon

The warmup will be ASWU. I will start off with two rds, but my aim is to eventually do 3.

The strength focus will be legs - Back squat, Front squat, Clean, Deadlift, Overhead squat. Upper body movements - Strict Press, Push Press & Push Jerk.

The metcons will revolve around the original Crossfit Benchmark workouts - Fran, Elizabeth & Diane. As well as Cindy, Angie and Barbara. There will be others thrown in here and there but I like the balance and fundamental movements of those Six.

The previous two days are the start of the experiment.