Games Athlete’s vs Average CrossFitter

       Competitive athletes in CrossFit have a very different training regime and lifestyle than your typical every day CrossFitter. The goal of a CrossFit athlete is to peak for the CrossFit Games. They train year round to qualify and compete once a year for 5 days at the highest level. To do that, they train several times a day, specific nutrition requirements, and professional recovery protocols. On the other hand an average CrossFitter only needs to hit one workout out a day. It common to think that more is better when it comes to training (“Rich Froning trains 7 times a day so I should too!”), but do not be fooled. The goals of training determine the style of programming.

    A recreational athlete goals follow a general physical preparedness (GPP) programming. Improving all aspects of fitness to reduce risk of metabolic disease, push off the nursing home, staying fit for work, and improving quality of life. This means hitting one workout a day, practicing all lifts, gymnastic movements, run, row, bike, etc. Constantly vary workouts and move hard and fast. This is the best formula to stay healthy and fit for long term functional fitness.

    Competitors in the sport of CrossFit have the same needs but, differ by degree. In order to compete in the open, regionals, and at the Games you need to hit certain weights and times. The average snatch for a 2016 Games athlete was 279/222 lbs. The average Fran time for men was 2:18. Just to be competitive in CrossFit a certain level of strength and conditioning is required. This level of fitness takes years to develop and maintain. Games Athletes also train to peak for a single weekend once a year. Modifying day to day, week to week, month to month to perform a certain way in a certain time frame. Finally, there is an increased risk of injury once training volume increases. Compared to an average CrossFitter, this risk is unnecessary and detrimental for long term fitness.

The Fittest of Earth and an average Joe at a local box both do CrossFit. However, our needs differ by degree not by kind. Therefore, training programs are designed differently. Deciding which one is critical to maximize your own personal fitness.

Mastering Movement

Mastering Movement

Back in 2005 Greg Glassman wrote an open letter to CrossFit trainers concerning fundamentals, virtuosity and mastery of movement. He stated,

“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.”

Everyone sees a heavy snatch and multiple muscle ups used in elaborate, complicated WODs and immediately wants to give it a shot. What nobody wants to do in work on their air squat for 20 minutes. Refining every last detail; chest up, feet forward, knees out, etc. Fundamentals are often overlooked but need to be considered in every training opportunity you have.

A great way to define movement foundations is developing a movement hierarchy or progressional map to see which movement or skill should be mastered before advancing to the next. Glassman gives common example of air squat into overhead squat into the snatch. Before moving load explosively, master the positions of moving load slowly. Before moving load at all, master moving your own body weight. An example I like to use is the handstand push up. Everyone wants to get inverted immediately and try to kip off 4 ab mats with an arched back just to get their reps in and say they did HSPUs. Fundamentals should always come first. Can you hold a hollow position just on the ground? How is your overhead mobility and positioning? Have you mastered a pike hold? Perfected your kick up to inverted? Wall assisted handstand holds aren’t a problem? Start with strict handstand push ups.

Fundamental movement development has the highest return on investment regarding your fitness. The best tips and tricks to advance to the next level will never amount to hammering the basics. Every training session strive for virtuosity; do the common uncommonly well.

Importance of the Warm Up

Importance of the Warm Up

The warm up is an often overlooked component of a daily training session. It’s easy to ride the Assault Bike for 2 minutes, roll out your quads, do a couple air squats, then hop right into a workout. A purposeful warm up not only reduces your chance of injury but, primes your body (and mind) for an optimal workout. When developing a warm up you should look to elevate body temperature, increase cardiorespiratory rate, mobility of key positions, activation, and movement fundamentals. Recognizing the importance of a warm up is crucial to get the most out of your training.

Elevating your body temperature allows more oxygen to be moved and utilized by the muscle while exercising by increasing blood flow and oxygen saturation. Increasing core body temperature also primes your nervous system for faster impulses improving muscle strength, speed, and power. Finally, an elevation in body temperature improves muscle viscosity (secretion of synovial fluid around a muscle) allowing for a greater demand to be put on the muscle without injury. (Shellock, Prentice. 1985)

    When developing a warm up, it is always important to look forward to your specific training session. Incorporating mobility and activation drills will prime certain movements that come up later on. For example, on a basic squat day starting with hip external rotation and flexion mobility would allow you to better access the bottom position of a squat. Also, activating your posterior chain using band pull throughs, glute ham raises, or hip thrusts prime the right muscle groups for maximal efficacy.  

    Warm ups are also a time where skill and fundamental reinforcement should be practiced. Fundamentals in CrossFit are not as sexy as stringing kipping handstand push ups and power cleaning at 90%. Instead, ask yourself, “How does my air squat look and feel?”, “What can I be doing better in my kip swing?” or, “What am I focusing on in my PVC pipe snatch?” Warming up is a time where you can pick apart your movements and skills at a low heart rate and under little to zero load. Master the fundamentals and everything else will fall into place.

Shellock, F., Prentice, W. (1985). Journal of Sports Medicine. “Warming-up and stretching for improved physical performance and prevention of sports-related injuries.” 2(4):267-78