Improve Your Weaknesses

“There is more opportunity to improve your fitness, to improve the likelihood of you surviving combat and completing your mission in pursuing headlong that thing you don’t want to see come out of the hopper than you will find benefit in pursuing further that thing for which you feel you are most capable.” – Greg Glassman Greg Glassman is the founder of CrossFit and almost everything he says is quotable.  This specific quote says we can improve our fitness by improving our weaknesses (i.e. tasks you aren’t good at (i.e. tasks you don’t like to do because you aren’t good at them)). “Surviving combat and completing your mission” sounds like he is speaking about the military but you can replace that with just about anything. I would like to breakdown and analyze this quote and provide some of my input on why improving our weaknesses is so important and why our desire to head in to the box on any given day should be inversely correlated with our ability to complete the tasks of the WOD that day. See below for a graphical representation of that statement. If you haven’t attended the Level 1 Seminar or if you aren’t familiar with the CrossFit methodology there are a few CrossFit fitness models that I think would be beneficial for you to understand. I will do my best to explain them quickly and efficiently. The Hopper Model The hopper fitness model is quite simple.  Take an infinite amount of tasks and throw them in a hopper (think bingo).  These tasks can be anything. 1RM deadlift ultra-marathon baseball throw 100m sprint basket...

General WOD Thoughts

Thoughts on “Rx”ing the WOD The beautiful thing about CrossFit is that everything is scalable.  For a beginner the WOD(triplet) above could be: 80 SU 10 FS @ 35/45# from the rack 10 ring rows and it would still preserve the intended stimuli of the workout.  Rx is a great tool for programmers to use but it is often misunderstood. It is a suggestion as to the weight/reps/movements that should be performed to elicit the intended time domain, movement patterns and complexity of the WOD. These weight/reps/movements can and should be altered to maintain the integrity of the workout as planned. A good example of this is Fran.  Fran is supposed to be short and sweet and suck a lot.  A 10+ minute Rx Fran doesn’t do as much for someone as a 4-6 min scaled Fran.  Different energy systems come into play when you extend a workout past its intended time domain. I’m not saying there is zero benefit in grinding through 10+ minutes of torture, but scale your Fran, get into the intended time domain, and then add weight or scale the PU’s appropriately. Weaknesses We all have something that we suck at.  Weaknesses will eventually be exposed during effective CrossFit general physical preparedness (GPP) programming. All of us want to suck less and be more awesome so what do you do when these weaknesses come up? I strongly believe that these weaknesses need to be consciously thought about and planned for during WOD’s. You won’t get better at something if you avoid it.  Does your front rack position suck?  What have you done outside your 1hr...