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Old 01-18-2009, 07:29 PM   #1
Amy Crawford
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Default GG Hybrid good for CF Games prep?

I'm a very new poster to this forum, but have been lurking for years. What a wealth of information!

I've decided to give a go at the regional qualifiers for the CF Games. I have no delusions of grandeur, but I thrive with competition. The qualifiers are 14 weeks away.

Currently I train a 3-1-2-1 schedule. I'm 38, 5'3", 125#, about 13%BF. Here are some recent numbers:
DL 225#
BS 190#
SP 95#
1RM pull up BW+45#
Kip pull ups about 35
Fran 6:00
C&J 125#
Snatch no idea, really have problems with balancing the weight, but can get the weight high enough

I play on the rings a good amount (dips, Lsits, pullups, have only done 1 MU), but don't know enough about gymnastics moves, especially scaled for women, to be knowledgeable about it.

Thanks for any guidance/tips/advice.
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Old 01-19-2009, 03:53 AM   #2
George Mounce
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http://games2009.crossfit.com/competitors/ I've met Jolie, shes an awesome gal. Something to compare your times with.

Here was the overall female: http://games2008.crossfit.com/docume...Results715.pdf
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Old 01-19-2009, 09:24 PM   #3
Blair Lowe
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The progressions for ring work is the same as for men when it comes to rings. I've seen women do strict MU and L press to shoulderstand or back pullover to support or climb up to HS and even some crazy lever stuff on ring-ish circus acro.

Get a decent dip on regular dip bars and learn the support on rings and then dip there. After a decent support, work on turning the rings parallel and then toward diagonally out.
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Old 01-19-2009, 10:22 PM   #4
Derek Weaver
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To answer your question a little more directly. It'd be fine for prep.

The one thing I would make a note of is that the Games last year involved 3 pretty brutal workouts one day and another the next. I would consider a periodized type of approach using a Hybrid for a while to build more strength and maintain or even improve in the shorter, more power biased metcons. I'm thinking "Fran" here where it's just pure horsepower with (ideally) no pacing.

Then another few weeks where you do the mainsite. I get the folks who say keep metcons under 5 minutes on average but, in my most humble opinion, that's not going to prepare someone for that type of competition.

In order to build your work capacity for an all day competion of qualifying (assuming a similar, but smaller, format to the Games) you'll need to work at greater than 5-10 minutes on occasion.

Just my two cents.
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Old 01-20-2009, 07:33 AM   #5
Steven Low
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To build up strength, yeah.

But you need to do some of the longer work like Derek said.
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Old 01-23-2009, 03:53 AM   #6
Amy Crawford
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Thanks for the replies guys. I did some heavy work on M&W, more along the lines of the Robb Wolf program he designed for his in-laws (letter to Art Devaney referenced in the Hybrid training thread). 3x5 DL, BS (different days), that sort of thing. Then a heavy, short metcon.

I'll definitely start playing more on the rings. Working to keep the rings strictly parallel on dips will be a challenge.

I think I'll do this heavy work for about 6 weeks (as of the start of this program, the games were 14 weeks away), then lighten up a bit, not a lot, per Derek's suggestion, for the remaining 8.

Thanks again!
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