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If I could just dial in the volume and the intensity exactly right, get the perfect ratio of snatches to pullups to running — if I could look inside the black box, so to speak — I could design the perfect program, and all of my athletes would improve by leaps and bounds.
Of course, I was proven wrong. There is no perfect program. There is no equation. But nonetheless, there are numbers, and they tell us some things. Blogs like Outlaw and OPT post their programming for the public to view — both of these programs are used by many successful CrossFit athletes.
Similarly, there some very high level CrossFitters, such as Talayna Fortunado, who post their training in blogs. I post the programming my athletes follow to a private Facebook group — private not because I have discovered a secret which I want to keep to myself, but because I want to avoid the spambots that attack CrossFit related pages.
Of course, a simple synopsis cannot cover the scope of what it actually takes to provide a full scale, in-depth program to prepare athletes for competition. Time, experience, and critical thinking are irreplaceable. With that in mind, my goal here is to provide a basic but accurate guide to developing successful CrossFit competitors.
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Read the last paragraph again. This is not a comprehensive guide, it is an organization of thoughts and knowledge I have deemed to be among the most important things I have learned in the process of spending years coaching CrossFit athletes.
These are movements, and while they are merely part of preparation for football players, wrestlers, baseball players, and the like, they are the core of sport for performance athletes such as weightlifters, powerlifters, sprinters, and of course CrossFitters. The athletes technical competency at a distinct movement.
The athletes ability to perform a movement within distinct parameters. The athlete who is best at one of these may not be best at the others. Part of the challenge for CrossFitters is the wide variety of movements at which the sport demands competency, and the range of capacities in which the athlete must perform those movements.
And this problem is what brings us to our hierarchy of movements. These movements are placed based on both their carryover to other movements, and the apparent likelihood of their occurence in CrossFit competition.
I imagine that some of you will think that some of the listed movements do not belong placed as high as they are.
The movement is likely to come up in CrossFit competition 2. The movement cannot be developed to a high degree of competency without regularly training it 3. The movement has a very high carryover to other movement To fit into tier 1, a movement must fulfill all three criteria.Get latest on all things healthy with fun workout tips, nutrition information, and medical content.
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Lift long enough and every single one of us has probably been embarrassed in the gym in some way (I’ve got plenty of stories). Both Jim and I have come a LONG way, and we want you to feel comfortable in a gym like we do these days: Confident, excited about training, and at home in a place that used to terrify you.
Fitness A System For Developing Competitive CrossFitters, Part I: A (Relatively) Simple Analysis of a Complex Problem.