Sunday, December 23

« | »

REST – Goat training begins tomorrow

Goat Training Template

You are only as strong as your weakest link.  This is especially true in
the sport of CrossFit, where one major hole can keep you from
qualifying or getting on the podium.  It is an interesting thought
experiment to realize that every sport has the ideal "Athletic Profile",
and CrossFit is no exception.

If we use the 10 General Physical Skills as the basis for this profile
we can begin to see the major differences between sports and how they
lead to General Physical Preparedness (GPP).  For example, it is rather
obvious that a powerlifter's skill set would be very different from an
endurance athlete's.

POWER LIFTER                          ENDURANCE ATHLETE          

MALE GYMNAST                   RICH FRONING

The exact numbers could be argued all day, but that isn't the important
message.  The take-away from these graphs is the realization that while
the Endurance Athlete and Power-Lifter have amazing capacity in some
areas, the majority of their GPP is lacking.  Interestingly, while the
Gymnast is more well rounded, he still wouldn't be able to compete with
Rich in a well rounded GPP test like the CrossFit Games or Regionals.  

We know that you are as fit as you are competent in each of these 10
skills.  And, we can take this theory beyond the 10 Phsyical Skills to
specific modalities that are know to our sport.  If you are really good
at box jump, pull ups, handstand push ups, running, and everything
related to a barbell but you suck at double unders – there is a good
chance you won't be competitive.  The idea is to be good at everything,
great at one or two things, and suck at nothing. 

So, now onto what we will be doing for the next 4-6 weeks.  We will be
continuing to work on our O-lifts and strength, but we need to eliminate
some weaknesses.  The first and most important aspect to improving your
weaknesses is knowing what you need to improve.  Everyday you will need
to take a serious assessment of yourself and honestly figure out what
needs the most work – not what looks like the most fun.  The next step
to killing your goats is getting exposure to them.  Don't do the "Goat
Training" as extra work or supplemental training.  This is the focus of
this next month.  Work hard and kill some goats.  

Monday
Snatch
Squat
Monostructural Goat:  Choose Running or Rowing
Overhead Goat:  Choose HSPU, HSW, or PP

Tuesday
Clean/Jerk
Squat
Below Parallel Goat: Squat Cleans or Pistols
Upper-body Pulling Goat: C2B Pull ups, Muscle ups, Weighted Pull ups or Heavy KBS

Wednesday
Rest Day

Thursday
Snatch
Squat
Metcon
Choose 2 Goats: Choose Running, Rowing, Double unders, Box Jumps or Strength

Friday
Clean/Jerk
Squat
Choose 2 Goats:  Overhead Endurance, OHS, Ring Dip, Rope Climbs, L-sits, TTB

Saturday
Big Metcon

Sunday
Rest

Comments

  1. ACTIVE REST:
    At Work

Speak Your Mind

*