Drop CrossFit for H1 + F1 ?

Mark Collins said:

Even though training generalises you still need specific training. F1 will defintely help with gymnastic based WODs and improving body awareness. If you never do olympic lifts you will get hammered if the WOD is 30 clean and jerks or a Snatch ladder lifting each minute working up to a one rep max.

With respect, that is going to depend largely on where you are in your GST development. If you're still in F1, you're probably right.

By the time you've hit F4 and mastered H1 I do not think this will be a major issue. I'm not saying you won't need specific training to achieve true maximal performance in something, because we all know you do, but you're not going to get all that "hammered" when you are already used to using these muscle groups at a fairly high intensity and a fairly high per-session training volume.

The further into GST you get, with the combination of movement, foundation work, and handstand training in place, the more you will find that the major issue is specific skill practice, and that with very few exceptions your anaerobic and aerobic conditioning will not be an issue.

Joshua Slocum said:

Don't fall into the trap of feeling that you need to make yourself excessively fatigued to progress. You don't need to "feel the burn" or push yourself to exhaustion in order to get stronger. In fact, both of those are often counterproductive, which is why Foundation programming doesn't push you in that particular manner.

This is true. Strength work should not make you tired. If it does, you did it wrong.

I just started F1+H1 a few weeks ago.

Started everything from week 1.

Am running the 4 day F1+ 2 day H1 /week template.

Am currently on week 8 (took a few days off because of getting stitches on foot, work related accident.)

The first 4 weeks were horrible. I felt like I was doing a warm up for a training session.

Bite the bullet for 8 weeks.

Then decide on what you liked disliked.

This is deja vu for me, I was in your shoes 9 weeks ago.

Now I know what I like and what I don't.

Joshua Slocum said:

(...) I'll eat a ptarmagin.

What the heck is that?

Joshua Naterman said:

More like low on rest times at first, with intensity building as you move on to harder exercises.

 

If you follow the workouts as written, which means rest times are very short (often either just long enough to do your mobility or 60s INCLUDING mobility), you're going to have no trouble maintaining your conditioning.

 

You will probably find yourself wrecking your old WOD times when you go back to play with them in 6 months or something. There are several people who have already made the transition that you are considering, and everything got better for them.

 

All you need to add are a few Tabata sessions, and perhaps 1-2 sets of barbell squats, 2x per week on leg days, and you will have far, far more strength AND conditioning than you'll ever get from Crossfit WODs.

Could you elaborate on how you incorporate the tabata/barbell squats in to your routine?

FredInChina said:

What the heck is that?

Googled it. Joshua wants to eat a bird 

Joshua Slocum said:

If you don't have a six pack after finishing Foundation I'll eat a ptarmagin.

Challenge accepted.

Coach's movement series should address the lack of CF style exhaustion (L-Sit walks anyone?).  In the mean time, you can maybe add something simple like a quadrupedal crawl across an oval, then in reverse, then going left then right.  If that doesn't exhaust you, just do it faster.  Basically any kind of locomotive exercise will be a nice addition. Hanging crawls underneath rails are also fun. Quadrupedal Pole climbing is another good idea, I usually rock 3 to 5 laps of the poles around here, a few sets of that is reasonably exhausting.

Well, I've to say some things.

To OP. Before F1 and HS1 I was doing rock climbing, olyft, capoeira, martial arts, and my job (physical too). Now I'm doing just F1+HS1 and Martial arts (and of course my job). In fact, there's a post of mine somewhere where I wrote all I was doing at that time. Oh yeah, I feel pride myselffor just doing a lot of things + F1. Silly.

The most recent drop that I had was olyft. 8 hours each week, 2 hours 4 days a week, plus HS1+F1, martial arts and my job.

When I dropped olyft (a month ago), I started to getting better at HS1+F1: More recovery, more time to mobilty, more time to stretching, more time to REST. 

Why? Because I want to getting better at one (two) thing at the time, and not 5 or 6. Foundation is what it is, A FOUNDATION for everything, so I put it the first thing on my training. (Besides, with all the future programming rings 1,2,3, HS,2,3, etc I'm very exciting about it)

Of course I stay with martial arts (3hours a week), Yoga (part of my job) and sometimes rock climbing, olyft, etc. 

One have to give priority to certain things, distribute energy, and keep the mind clear in order to drop SOME THINGS for the sake of others.

One more thing. F1 seems simple, at earlier PE's. By the time you are doing more advanced progressions (only with F1), each workout it'll be a challenge. And even then, keeps simple, but I see it like a neural pattern created little by little, each training at the time.

So, my advice is that if you are serious about GST, drop whatever you think you've to drop in order to improve there. This is the base for everything; this is SERIOUS.

Cheers!

OP here. 2 months later.

My verdict is F1 + H1 is more than enough!

I do take 3 mile walks on some days just to be outside.

F1 alone is crazy hard. I've been doing all 7 movements in one day (twice a week), but it's getting so difficult that I'm probably going to break it down into 4 and 3 movements over 2 days.

I've had to repeat a cycle in FL/PE1 and SL/PE1 because 36 seconds was simply unattainable.

This is going to be hard long journey.

-Nash

Nash said:

OP here. 2 months later.

 

My verdict is F1 + H1 is more than enough!

 

 

I do take 3 mile walks on some days just to be outside.

 

F1 alone is crazy hard. I've been doing all 7 movements in one day (twice a week), but it's getting so difficult that I'm probably going to break it down into 4 and 3 movements over 2 days.

 

I've had to repeat a cycle in FL/PE1 and SL/PE1 because 36 seconds was simply unattainable.

 

This is going to be hard long journey.

 

 

-Nash

I see many cycle's in our future

KeilaniG said:

I see many cycle's in our future

Yup.

I do 2 full foundation 1 workouts, 2 H1 + some oly lifts + Ido Portal's floreio workout, and some swimming everyweek.  I also rock climb and slackline pretty often.  H1 and F1 alone requires quiet a large amount of energy, to me, at least, but you can also throw in other stuff easily like i do

I have since dropped my other skills for about a month now and only do F1 and H1 for a total of 6 weeks from beginning. All my other skills, having not trained them at all, have increased in strength, showing gains in reps and form.  I only jump rope next to the F1 and H1 integration, and take the days off im supposed to, which i have never done and i thought i would gain weight. Im losing fat more than before.