What is the realistic highest standard I could get and how to get there?

A

asdfbill75

New member
Hey,

The next year or so I'm lucky enough to work very limited free'ing me up to do work on this sport. While I don't think i'll be a professional athlete anytime soon, I do want to get really really good with my aim being as best as possible. I'll have time to train twice a day.

So far my
Snatch= 50 kg (can go higher but bad form)
Deadlift =150kg
Back Squat= 125kg
C&J= 85kg
Bench =100kg
Pullups= 14 strict in a row
1 mile run = 6:15 ish (10/10 effort)
Front squat= 100kg
Muscle ups = 5-7 in a row (if fresh)

Can't do any handstands or double unders or more than one Ring muscle up

Mobility is meh

I eat clean most of the time and will get around 150g of protein with about 2600 calories.

Im 25 years old, 87kg and 5'10

What should I focus on? I feel my strength is ok but can be alot better. My cardio is pretty good especially my endurance.
 
@asdfbill75 I’m 50 and well ahead of you on the lifts and similar on the running. I made the QFs this year, but complete in the 50-54 age group. I didn’t come close to making the semis. You’re no where close to advancing out of the open at your age.

But, you could get there. You need to get much better at OLY lifts, and techniques like muscle ups, double unders, and handstands. Your overall strength will need to improve but I think if you focus on what I list you will get stronger naturally.
 
@asdfbill75 You’re near optimal height/weight for CrossFit when compared to top athletes. With that said - if you’re aim is to be ‘really really good’, no your strength is not okay and needs a ton of work. Not trying to sound overly critical, just honest. I’ve added stronglifts 5x5 along with CrossFit in the past and had great results.
 
@asdfbill75 You’re right that this is tough. Given your conditioning is already very good, given your mile time, if you are serious about reaching higher standards you should prioritize strength, like 531 or 5x5 or Tactical Barbell Operator. Do heavy barbell work 3x a week prioritizing progressive overload. Take a dedicated OLY lifting class (your CF gym may offer one), and practice these movements. And practice skill work, like HSPU’s, double unders, muscle ups. These can be practiced as part of your strength days. Something like this:

Strength work (like Tactical Barbell Operator or 531): 3x a week
Skill work: Done on strength days before your big lifts.

CrossFit classes: 2x a week. Practice some OLY movements here as well.

OLY lifting class: At least 1x a week.

One day completely off.
 
@asdfbill75 Need to put on 100 kg on your deadlift, 60 on your back squat, probably 60 on your front squat and 40 to your bench. Triple your muscle ups. And keep your current fitness to be one of the better ones at my gym
 
@asdfbill75 When you say really really good, what does that mean to you? Competing at a decent level of competition or just being one of the best in your gym?

Just to add some perspective, I train in a very small gym in the UK and those numbers would make you an above average gym member but that about it. You’d do OK in some local comps but not gonna set the world on fire.

Again, not trying to pee on your bonfire, just adding some perspective and asking what really good means to you?
 
@waitingprincess101 It's fine I'm realistic 😂. Really good to me is being one of the top in my gym so I don't have any specific standard's.

It's more for my next job, I just so happen to have alot of free time so I want to see how good I can get rather than me thinking I'm going to be a professional athlete tommorow
 
@asdfbill75 I have some personal experience with this. When I started crossfit, I could barely squat 135 lbs. By the time I quit, I could snatch 267. Aerobically, I was able to hold a 1.49 pace on the rower for an hour and do over 500 calories on the assault bike in 30 min.

1 The less developed you are, the less you have to train. When I got my first coach, the number of metcons I did per week was reduced significantly and replaced by cyclical work 2x per week. There was a lot of bodybuilding/powerlifting to build the baseline of strength required before getting into stressful mixed modal work. Sessions were once a day for 60-90 min in the beginning. The better I got, the more training I could tolerate.​


2 Bite the bullet and spend the money on a coach. Not just anyone. Someone who understands how to train a beginner. People who work with only elite athletes might have a skewed idea of how to train people who are developing. Also, ignore what higher level people are doing and focus on yourself.​


3 Make lifestyle improvements. You don't have to go crazy, but look at where you are slacking off and build small habits. They go a long way!​


You may have a long way to go, but you can 100% do it and improve to the highest potential your body has. That doesn't mean you will be a top-level athlete. I never made it, but I got damn fit in the process, and I am very proud of the work I put in.

Good luck!
 
@asdfbill75 Realistically, you have a very long ways to go. You gonna need time to train fully no matter what kind. Making sure nutrition is on point, solid training partners/coach to help and personal programming you pay for.

Not saying it can’t be done and maybe you’re set financially but it is gonna cost some money to get where you want to be.

I’m 34m and my lifts are well ahead of you, my gymnastics is well ahead. I am not ahead of you on mile run. This is not me bragging at all just showing. I missed qualifying for QF barely this year. I have plenty of free time to train with my job as well. Just a comparison. Now on the other side of that, I don’t care to do competitive CrossFit. I just do the open for the hell of it and most I do on CrossFit competitions is test workouts for local CrossFit competitions to see if it needs to be tweaked.
 
@asdfbill75 Are you male or female? Either way you have a long way to go in your strength. How are your wod times? If you don’t have any I would do the open and quarterfinal workouts and see where you would fall. I wouldn’t jump in the deep end with 2 a days just yet. Find a coach and get intelligent programming or you will be sidelined with injuries before you know it.
 
@farmerdex ???If the OP was a girl benching 220 lbs and repping out 14 strict pull ups, while also having muscle ups and a near 6-minute mile, “she” would not have a long way to go in strength, as you say in your comment. Even the girls that compete at a high level at my gym can’t do that. Let’s assume, given these numbers on a 5’10”, 192 lb human, that we’re dealing with a male here.
 
@asdfbill75 The highest standard you COULD get, depends on a lot of things and the timeframe in your head. You could get your skills up to an RX comp level in a few months if you don't hit too many speedbumps, but then doing them in a workout is something else entirely. Engine is usually the easiest to improve.
But strength is the one that takes years. You basically would need to double your Strength numbers to be fringe semi-final level.
Your still of a reasonable age, and you'll get out what you put in, but none of us know you. You haven't said how long you've already been training or where you want to be? You might actually have all the right stuff that just needs to be unlocked with the right programming or could be up shit creek without a paddle.
 
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