Around this time last year on the EC site I posted my series on ‘basic limiters’ – http://www.endurancecorner.com/Alan_Couzens/basic_limiters looking at the 3 things that ultimately limit the level of specific performance the athlete can build to during specific preparation.
The picture above is of a Crossfit athlete. While I’ve been critical of Crossfit in the past, I want to make it clear that I am critical of the widespread poor execution of Crossfit principles rather than the concept itself. Briefly, my 2 concerns with the execution of Crossfit are…
1. The Crossfit ‘workouts’ are typically too metabolically hard to accumulate sufficient work to make big gains in strength or endurance... While cranking your blood lactate up to 20 mmol may make you feel like you’re getting some real gains. Real gains in strength and endurance sports come from frequent (as in 2-a-day) consistent solid but not maximal workouts over many years. Complete 14 WOD’s a week for an extended period and I’ll eat my words.
2. Some exercises simply aren’t built to be done fast. Decelerating a barbell loaded with 200lbs beyond the limits of your range of motion is a recipe for disaster. Power moves should be reserved for power ‘tools’ that permit a controlled follow through – medicine balls, tornado balls, exercise bands, jumps etc.
The above speaks to the relative benefits of general training to all athletes. ALL specialized athletes develop areas that are very strong while letting other areas become weak. These weak points can eventually limit specialized training if ignored.
* 1 minute Pull Ups (chest to bar) for reps
* 1 minute treadmill run for distance
* 1 minute Clean and Press w/barbell loaded to 25% of bodyweight
* 1 minute 'Ice Skaters' 1m distance (take off foot behind landing)
* 1 minute rowing erg (best avg watts/kg)
* Lunge walk for reps with dumbells equal to 50% bodyweight
* Sit ups for reps w/a medball throw at 10% bodyweight
* Russian twist for reps with a med ball at 10% bodyweight.
40-50 = Fair
50-60 = Good