I'm looking for some general or specific guidance in order to become a better Crossfitter, and am a big believer in building strength to produce strength endurance.
Background Part I:
After tabulating my data, I've noticed negligable strength gains since March of 2007, six months after starting Crossfit.
My weight and body comp have changed slightly since then, but I've been between 215-205 lbs at 15-20% BF since October 2006, and today.
As food for thought, here is a graph of my 1RM, 3RM, and 5RM for the low bar back squat:
Here is a graph of my 1RM Squat, Front Squat, Deadlift and Press:
Here's my increase in % of Squat, Front Squat, and Deadlift over a period of time:
Background Part II:
Without graphing this data prior to today, I still knew that I needed to improve strength.
In October I decided to try six weeks of Catalyst Athletics WODs. I came in with a PR of 176 in the Squat Snatch, and 215 in the Clean and Jerk.
I only made it through two weeks of training. I started at the end of a 12-week cycle and discussed what happened with Greg at an event. He said it was a bad time to jump in because it was the heaviest load with the heaviest volume.
I was overtrained and had to take a week off. However, my Clean and Jerk did improve to 230. My squat snatch did not improve.
Background Part III:
In mid-November 2009, I moved to a MEBB model and was doing two purely heavy days per week along with shorter/heavier WODs on non-heavy days, with two rest days per week.
I stuck with this plan as well as I could, but I often had to change my plan because of a nagging elbow injury (which was subsequently diagnosed by an ART practitioner as an issue with my entire shoulder/neck girdle and is still nowhere near fixed).
So while I tried to incorporate as much overhead work as I could, my issues with my elbows continued to hamper me.
Switching to lower body movements (squat, front squat, deadlift) and sticking with a minimum of two exclusively heavy days per week has not made any significant improvements in my lifts. I'm not even able to match PRs set 1-1.5 years ago.
Background Part IV:
My diet is very clean. I eat a low-carb Paleo diet. I weighted and measured my food for nearly all of 2009 and was around 19P/7C/45F (in Zone blocks) for most the year.
I have been doing some unweighed and weighed Paleo since January 2010 and have averaged 175g Protein/50g Net Carb/150g Fat.
I would rate myself in the 90th percentile as far as flexibility, I am one of the most flexible male crossfitters I've seen - so I don't think that's an issue.
Here are my current bodyweight and benchmark WOD numbers (for ref):
m/6'1/213/31/approx 17% BF
Tabata Something Else: 361
Max HSPU: 6
Max Pullups: 45 (butterfly)
I don't really have any, that's why I wrote/graphed all this. I figured this was the place to go to get some good info.
It doesn't seem to add up in my head how stagnant I am on heavy lifts.
1) What do I need to do to be a better Crossfitter?
2) Has anyone seen this type of shoulder girdle issue significantly impact all lifts?
3) What am I not thinking of that could be a factor?
4) In short, what the f*@% is going on?
This was really long, but maybe a good coaching exercise for somebody. Plus shiny pictures and graphs!
Thanks in advance.