Saturday, November 13, 2010

The CrossFit Pyramid

     Good morning everyone. I've got my cup o' coffee, and I'm sitting here, ready to ramble on... still have plenty on my mind. Today we're going to discuss the "pyramid", for lack of a better word, of the CrossFit hierarchy.

     So what exactly does this mean? Well, this is the natural order of importance when it comes to using CrossFit as your sole Strength & Conditioning program for your sport. So what if you have no sport (like myself)? Well, everything but the top will pertain to you... but still very important.


     I know a lot of people subscribe to the idea of Paleo. Not a bad camp to be in, I try to follow it as best as I can. However, Plaeo or not, its very important, when it comes to training, that our nutrition is dialed in. I mean, if you eat nothing but junk food, pop and other crap, how do you think you're going to progress? As much as people don't like to think of it, nutrition is our founding base. This is taken from "World-Class Fitness in 100 Words":

               Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

     Pretty simple, isn't it? Eat the good food so you can get stronger, healthier, fitter and look better naked. What more can you ask for?

Metabolic Conditioning

     There is A LOT you can say about metabolic conditioning (or MetCon). Let's just break it down into two parts: Aerobic and Anaerobic. It's quite simple, Aerobic means with air, and Anaerobic mean without air. Do you think Fran is Aerobic or Anaerobic? I'll bet you a box of Paleo donuts, that Fran is an Anaerobic monster! A lot of what we do in CrossFit is Anaerobic, not to say that being able to run or bike 5 miles at a time isn't important. Here's the great thing about Anaerobic activities though... anaerobic condition will not effect/decrease our aerobic condition, in fact it will enhance it. On the flip side, Aerobic training can decrease our Anaerobic conditioning. So why do you think we do what we do? Take a look at the picture below... who do you think is "fitter"?

marathon runner                                        sprinter


     Here's a big staple for us in our daily WOD. Now, when we talk about gymnastics do you think I mean only working with the rings, handstand and paralette bars? No! Easy way to think of it, is any exercise that we do using our own bodyweight. Pullups, pushups, dips, muscle-up, rope climb, situps, L-sits... all part of gymnastics. It's pretty obvious to see the importance of being able to move our bodyweight. If not for the simple fact that we have to every day!


     Want to get stronger? Then lift heavy shit! Weightlifting is the epitome of power output. When we talk about weightlifting were are referring to either Olympic of Powerlifting. The "3" movements of Olympic lifting are: the Snatch and the Clean & Jerk. There are, of course, the other movement that stem from those: Front Squat, Overhead Squat, Push Press... and so on. The Powerlifting moves are: Deadlift, Back Squat and Bench Press. All of which will make you a strong mother!

     But what about "throwing" well, there's the obvious... Wall Balls! Don't think throwing around a 20/14 lbs ball is too tough? Try doing Karen (150 wall balls for time) and then come talk to me. Also, we have ball slams, kettlebell swings and, hell, you could even say tire flips. Not only do we need strength for these movements, we're also using speed, coordination, agility, balance and accuracy. Man... what more can you as for?!


     The last part of the pyramid... if you have a sport that is. I don't, but it doesn't mean I'm going to stop doing CrossFit. When we talk about "sport training" we practice. Unlike CrossFit, sports like basketball, baseball, soccer, football, etc, are not going to focus on the "Unknown and Unknowable" (for the most part). A person that participates in sports most practice the specific movements and drill they will use for their sport. But trust me, CrossFit will do nothing but help.

3,2,1 GO!

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