CrossFit Gymnastics – Learning Points from Week 1

The results from the morning classes are in. Well done everyone. 

Here are a couple of key pointers to help you plan for next week:

a) Analysing your results

This is an example using the pull up results from a member in the 8am class this morning. Week 1, ME sets (to failure):

20, 10, 10, (1 min rest), 10, 10, 10 (1 min rest), 10, 5, 5, (1 min rest), 5, 5

It was a great performance to achieve so many high rep sets. However, using this ME method resulted in a 50% drop off by the second set and another 50% drop off for the last 20 reps. Three long rest periods were also required, totalling 3 minutes.

This person’s task for next week will be to do sets of 10 (50% of ME) from the outset. By avoiding burnout, will it allow him to avoid a 50% drop off for the last 20 reps? Will it reduce or remove the three long rest periods? Will it achieve a faster time overall? This is what we will find out. 

Once we have the results we can decide how to adapt the rep range for the third week to find the most efficient route.

b) Recording your half way time as well as your overall time

Using hypothetical results for pull ups:

Week 1, method 1: 0-50 = 6 mins. 51-100 = 10 mins. Overall = 16 mins

Week 2, method 2: 0-50 = 5.45 mins. 51-100 = 10.15 mins. Overall = 16 mins

Week 3, method 3: 0-50 = 5.15 mins. 51-100 = 10.45 mins. Overall = 16 mins

The overall time suggests that none of the three methods made a difference to the performance. However, the half way time suggests a sizeable difference.

Why is this important?

Firstly, how many workouts require 100 pull ups? Aside from Murph and GVT (German volume training: 10×10 hypertrophy) not that many. I’ve seen more workouts programmed with around 50 reps. An improved performance in 50 reps may therefore have more carry over value.

Thereafter consider purpose. How useful is it to your training (as an individual – don’t compare to anyone else) to complete 100 pull ups? Those undertaking Murph on Remembrance day have a purpose to which they are striving towards. If Murph is not on your agenda then consider if 100 pull ups is useful for you right now? (Further consider if the tendons in your elbows are strong enough to support this volume yet). Would focussing on 50 better quality reps be more beneficial? The difference in time between your first 50 and second 50 will be an indicator of this. The lower rep range may give you clearer results on how your performance is affected by the four different strategies we are testing. This knowledge will have a more positive impact on your future workouts than a slow slog from 51 to the big one-0.

Finally, thank you for the great classes this morning. It is always fun teaching such lovely groups of people.

Achieve your best. Enjoy the journey there x