After 3 years of CrossFit training at an affiliate box I have come to the conclusion that I will be better served in the short term by doing my own programming. You see, CrossFit has a series of standard movements or exercises that form its core prescribed programming, such as handstand push-ups, pistol squats, muscle-ups, double-unders and the like. Lets be clear, I cant do any of these. A muscle-up is a chest to bar pull-up with a full ring dip, I have never in my life done a single pull-up. Same with the rest of these movements, well, I have managed a total of 10 double-unders lifetime, never more than 1 at a time.
Try as I might and with all of the encouragement in the world I could not do any more CrossFit without being able to do any of the core movements of the proper CrossFitter. I hate that the routine of going to the gym every morning and hanging out with my gymrat pals came to an end but hopefully the transition to home gymming will bear fruit and some substantial gains be made. Over the past several years I have developed a lot of love for Olympic lifting and would really like to see some substantial gains here so I am following the StromgLifts 5×5 training 3 days a week, M-W-F to grow and maintain strength with free weights. This program has a strict linear progression that I am going to try and follow about 5 months, the natural end of the beginner cycle. Then I will assess and see where I might want to go from there. On T-Th-S I am following the 50 Pull-up progression to finally get some dead hang pull-ups going. I have just finished the fourth week of this, still doing negatives but feeling really strong. My major hurdle to doing bodyweight exercises right now is my body weight, still hovering around 300#. On the plus side, when I do get some pull-ups I will be a seriously strong dude.
While doing the 5×5 and alternating the pull-up progression, I plan to work in some HIIT work as well, but slowly so as not to degrade my recovery. I am thinking of alternating tabata bike sprints with 5 sets of 10 shuttle runs first and then working in more and more variety. As the first two programs begin to mature I am looking to take on the 1st major hurdle, the benchmark workout Fran. 21-15-9 alternating pull-ups and thrusters, my target is to complete the workout rx in under 5 minutes. Then I will move to mastering double-unders and switching to a Bulgarian method lifting program to get my squat to around 1.25x bodyweight, this will make pistol squatting very easy once I get the balance down. Pull-ups can be maintained by adding to other workouts, so I dont lose any of the gains I have worked hard for.
All of this is far down the road but making attainable goals is part and parcel of moving forward. Slowly I am making gains and avoiding injury and I am OK with that. I would rather have perfect form than talk about making PRs will recovering from avoidable injury. Lift safe and recover, words to live by.