Here we go again; its the “week of”. The annual Reebok Crossfit 3 On 3 is this Saturday. Last year I did a blog post prior to the competition entitled “Competition Day Hacks” (September 25th 2018). Have a look back in the blogs for some good detailed breakdown on competition day specifically. In this one, I’m going to address the week leading up and what I recommend that looks like.
I don’t care what you say, I am still not saying it. No four letter words that start with “F”. It’s still summer. Right up until September 21st. You can’t even argue with me on it, the calendar man says so. However, as we near the end of August here, it does mean it’s time for one thing. Back to school!
“Crossfit is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” -via Crossfit.com
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shorted. Happiness never decreases by being shared” -Buddha
You’ve heard it before; “sharing is caring”. You have this tremendous gift of fitness and everything that that entails, including happiness. Why not pass it along to someone you care about?
Our “Fit Over Fifty YXE” program has been running for over 7 months now with huge success! As the program head I would love to credit for this. However, it certainly “isn’t me!”. When the program began or as we have had new members join the group, I always get a few funny looks when I say we are going to box jumps or burpees. While at face value they may seem simply as “work”, I always follow up on that first time with explaining the “why”. I also ask one simple question; “when was the last time you ‘jumped’ onto something?” Not stepped up. Jumped. In this very simple case of a box jump, the answer most often is “I don’t know” along with a lot of agreeing nods
I’ve been talking a lot in my classes over the past few days on that ever so controversial topic of “kipping” in our WODs. It’s definitely the one thing that when thrown out there to a non-Crossfit person, raises the eyebrows and gets a laugh or two. In our “Crossfit” world, they are every bit as common as Dr Dre Beats headphones and razor-back tank tops are in a globo-gym.
Well, that’s a wrap on the 2019 Crossfit Games Open. For a lot of us, the Open represents the one time a year where we “compete”. We ride that wave through the five weeks; come in and put in some extra effort and extra time. Despite that season of competition coming to an end, let’s stay on the wave and keep looking forward to even more goals.
I have a great appreciation and tremendous respect for anyone who is being excellent. Whether it be the person pumping my gas at the gas station, the person who cleans the floors, or the person running the company. Take pride in what you do. Do it with excellence so that you can be proud of the outcome.
…Greg Glassman, the founder and CEO of Crossfit, is a master of coming up with simple illustrations (most of them only need to be deciphered like Coach Jay’s handwriting) to explain some pretty heavy topics. In this particular case, he has made a simple arch to help us “place our needle” on the arch in a hopes of moving it towards the “fitness” end…
What Is Fitness and Who Is Fit?
Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?
Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness."
Courtsey of The CrossFit Journal
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.
Courtsey of The CrossFit Journal
In this 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuosity, defined in gymnastics as “performing the common uncommonly well.”
Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.
What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. CrossFit trainers have the tools to be the best trainers on earth. We want virtuosity!