Hi coach Thibaudeau, thank you very much for your latest article about crossfit.
Reading your crossfit article, previous 20 mins muscle builder article and other high frequency low rep articles, I began thinking of utilizing crossfit for my contest preparation. At the moment I am preparing for a local physique contest coming in 5 weeks. My fat loss is slower than what I expected and thats why I came with this idea to accelerate my fat loss.
my strong parts: tris and back width (strictly speaking, its actually structural shoulder width)
my OK parts: pecs, lateral delts, quads
my weak parts: rear and front delts, biceps, calves
Here is my vague plan
bench 5-1 reps 3-5 sets
rear raise 8 reps 4 sets
Elizabeth (clean & dips)
front press 5-1 x 3-5 sets (or perhaps lateral raise 8 x 4)
heavy DB curl 6 x 4 sets
Fran (thruster & pull ups)
(ab and calves after the workout)
(I couldnt think of leg emphasized program)
How do you think?
Am I getting totally wrong? or this kind of workout would give some result?
should I just trash it or can it be fixed?
any mention would be greatly appreciated.