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Old 10-19-2008, 04:36 PM   #1
Isaia Souza
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Default How would you train an athlete to win the CF games?

Alright hypothetical question: How would you train a young, highly motived athlete who has nothing but free time in which to eat, train and sleep to win next years Crossfit Games?

I'll throw out some basic (kind of random) stats for him:

M/16/5'8/137
Deadlift 265
Squat 225
Snatch 135
C&J 155
40+ Kipping pullups
5k 18ish minutes

Obviously strength is going to need a lot of work if next years games are going to be similar to this last one (those clean and jerks were nasty). But assuming diet and sleep (dialed in Paleo and 9-10 hours of sleep a night) are solid, how would you go about programing his training? M.E.B.B. comes to mind along Gants hybrid program but I'm curious to see what programs you'd choose along with what exercises you would put emphasis on.

Thanks in advance for the replies,

Isaia

*note
I'm not asking about the odds of the trainee actually winning (slim to none if you ask me, unless all the beasts decide to stay home that is ^^) , just how you would train him.

**EDIT**

I realize now that my post could be taken as a little arrogant. I didn't mean to say that I thought I could train for a year and come in and win the games. The amount of time and effort put in by the previous winners is tremendous and I would never purposefully disrespect that or the athletes. I was just looking for some thoughts on a basic outline for training someone who would like to get to a level of fitness where it would be possible for him to compete in the games. If you read my post and didn't think it was disrespectful that's wonderful but I'd still prefer that I leave this section in just in case.

Last edited by Isaia Souza : 10-19-2008 at 05:47 PM. Reason: Possibilty of presumed arrogance
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Old 10-19-2008, 05:14 PM   #2
George Mounce
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We really would need to see the new games format to answer you in the best possible manner (if it has been released, I apologize, couldn't find it on the site). My guess is it is held by CrossFit HQ, therefore it will have CrossFit style events. My other guess is they won't be so standard at all next year.

You'd need to qualify, so you'd need to know what the qualification requirements are.

Goals are the key, so is realism. 16 is too young to win. Set goals now, first being to gain about 25 pounds of muscle. Milk is your friend.

You need to eat a ton, train really hard. Sounds like you have the motivation. There is no set way to train. MEBB or Gant's would be great paths for you to adventure down. At this point you have the running down, but the strength is a weakness. Work on it, work on all weaknesses. In a few years you could dominate. Who knows?!
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Old 10-19-2008, 05:22 PM   #3
Garrett Smith
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I'd say the hypothetical person would need to about double their max numbers in all of their quick & slow lifts before they even bothered training metcon.

I helped Josh Everett this last year with his nutrition/supplementation and some general guidelines to his training (given based on how he was feeling, the recommendation was almost always LESS metcon). He seemed to do allright...
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Old 10-19-2008, 05:31 PM   #4
Isaia Souza
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Quote:
Originally Posted by George Mounce View Post
We really would need to see the new games format to answer you in the best possible manner (if it has been released, I apologize, couldn't find it on the site). My guess is it is held by CrossFit HQ, therefore it will have CrossFit style events. My other guess is they won't be so standard at all next year.

You'd need to qualify, so you'd need to know what the qualification requirements are.

Goals are the key, so is realism. 16 is too young to win. Set goals now, first being to gain about 25 pounds of muscle. Milk is your friend.

You need to eat a ton, train really hard. Sounds like you have the motivation. There is no set way to train. MEBB or Gant's would be great paths for you to adventure down. At this point you have the running down, but the strength is a weakness. Work on it, work on all weaknesses. In a few years you could dominate. Who knows?!
Thanks for the reply =]

Actually winning isn't at all a big issue for me, training to win was more my goal (if that makes sense?) It more for motivational purposes then anything else.

I actually just finished up a month or so of the PM program and am currently in the midst of my first run at some MEBBing so I'll see where thats takes me and probably either stay with the BB or go back to PM so I can nail that body weight snatch =]

Again thanks for the response,

Isaia
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Old 10-19-2008, 05:36 PM   #5
Isaia Souza
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Quote:
Originally Posted by Garrett Smith View Post
I'd say the hypothetical person would need to about double their max numbers in all of their quick & slow lifts before they even bothered training metcon.

I helped Josh Everett this last year with his nutrition/supplementation and some general guidelines to his training (given based on how he was feeling, the recommendation was almost always LESS metcon). He seemed to do allright...

Yeah I agree that "hypothetical person" has gotta get his lift numbers up =]

Eh Josh did alright... I'm joking I'm joking =]. Josh Everett is actually a big fitness hero of mine and the reason I started Oly lifting.

Thanks for the reply Garret,

Isaia
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Old 10-19-2008, 06:25 PM   #6
Steven Low
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MEBB/hybrid. Possibly 2 a days with strength / metcon workouts.

Basically, need to get strength up to high levels and then beast out the metcon from there. Work a lot with the Oly lifts especially.. they'll give you the most bang for the buck as they are high skill. Explosive exercise translates pretty well to strength while not necessarily vice versa.
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Old 10-19-2008, 06:26 PM   #7
Garrett Smith
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I was joking too, if the internet didn't convey my sarcasm well enough...

Josh is a beast, and his willingness to back off as needed (instead of the too common 100%+ all-the-time ethos) is what is keeping him in the running in CF sport. That's a sign of a very smart athlete.
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Old 10-19-2008, 11:18 PM   #8
Alex Bond
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I would argue that it is pretty much impossible to compete at a high level in the CF games at 137 lbs unless you are a total freak like Speal. The lifts are just at too high of a percentage of body weight. So the question to me is, is it possible for a 137 lb 16 year old to gain 30+ lbs of muscle in a year?

And like others have said, compared to strength, metcon is easy-come, easy-go. The lifts are pretty good considering body weight, so pretty much, in my opinion, every thing needs to be bigger.
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Old 10-20-2008, 12:12 AM   #9
Blair Lowe
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Considering some of the best performing athletes were former lifters/bodybuilders, something to think about and definitely want to lift.

Numbers sound good. Some more size would probably be helpful but some young guys simply haven't filled out yet.

Either SS+GOMAD and then do a modified CF with heavy lifts/oly lifting. Only about 6 months left till qualifiers.
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Old 10-20-2008, 10:11 AM   #10
Ken Urakawa
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I totally mis-read the numbers the first time through--saw 225# Snatch @ 135#. Just about sprayed my keyboard...

I'd go along with a lot of what everyone else has been saying. Bigger lifts almost always = faster times (eventually). Since you have some time, I would spend the next several months concentrating on increasing strength, with fairly minimal MetCon. The last 2-3 months will give you plenty of time to concentrate on that aspect of it.
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