Training

The above graph illustrates the order that is required to develop into a high level, competitive CrossFit athlete. With that in mind the following components will be developed in the advanced training program. 

 1. GPP (General Physical Preparedness)

2. Endurance

3. Gymnastics

4. Weightlifting

5. Sport (CrossFit Competition)

1. GPP 

This comes from doing the WOD 5x per week. The WOD is the Cornerstone of the program. This is where you develop your conditioning, receive coaching, and participate in competition on a very regular basis. You learn about your limits, develop mental strength and learn about your strengths and weakness through the WOD. The WOD advances all of the other 5 skills as well. Without the WOD there is no real advancement in CrossFit as a Sport.

2.  Endurance

This is a long standing weakness of most CrossFitters. Most CrossFit athletes will gladly work on extra strength training. However very few go to the track for speed work. Conversely the false belief that to get good at endurance training you need to log long runs multiple times per week is the downfall of many. If you look at a year of programming on www.crossfit.com you will notice that the number of times that you see a strength day (1-1-1-1-1-1, 5-5-5-5-5 etc.) Far outweighs the number of times that you will see: "Run 5k For Time" or "4x800m " The hidden component is that in the WOD there is a constant "endurance training" taking place.  However to reach a high level in CrossFit extra attention must be given to endurance training. You should know your 5k, Mile, 800m, 400m and 100m times the way that you know your 1 rep max Snatch, Clean, Squat, Deadlift etc.

3.Gymnastics

As hard as it is to believe, ALL gymnastic movements in CrossFit are basic movements. We may see this change in the future but for now, Muscle ups, handstand walking and pistols for example are low levels of difficulty when compared to any of the advanced floor, pommel horse, and ring routines seen in high level gymnastics. "Then why are they so hard!" Because they take a consistent and regimented training that has to be programmed supplementary to the WOD. These need to be treated as skill work where the critical positions, and mechanics are developed and fleshed out. The capacity to do the basics happens long before you do a high volume of these movements in a competition. It becomes nescesarry therefore to start out with simple progressions. ie Transition practice, and control over ring stability before trying "30 Muscle Ups" for time. Hours of practice in the bands and ring supports after several years of training are likely to take place prior to an athlete getting their first muscle up. If there is no specific time spent actually practicing the gymnastics movements then it is likely the case that they will never be achieved despite years of progress in "regular" CrossFit WODs.  

4. Weightlifting

After developing gymnastics skills and body awareness, control over a barbell is much easier. This coupled with the endurance needed to suffer through high volume weight training, olympic lifting and barbell complexes will dramatically decrease the time needed to become a strong and competent lifter. The discipline and restraint needed here are to avoid getting preoccupied with the blind pursuit of numbers. Rather becoming aware of the need to be focused on the dedicated pursuit of proper efficient movement. Why? 1. The main reason is that the best positions are the strongest positions. Rather than ignore mechanical and positional faults, or limitations in mobility that cause loss of power, and sacrifice torque, the smart athlete works mechanics relentlessly. 2. The best position is the strongest position and the strongest position allows you to perform at the highest levels SAFELY. Injuries end all chances of competing in the immediate future and possibly beyond. This is a long term journey where small hard fought gains are made over the weeks months and years. NO ONE out there has some kind of a magical training program that allows ANY athlete to bypass these basic truths. 

5. Sport/Competition

 This is the culmination of all the training sessions prior to the day of the competitive event. Mental, physical, and emotional training and strength are tested in competition. The stressors of competition are something that need to be familiar and manageable to anyone who wants to actually compete at a high level in CrossFit. Regularly putting yourself in uncomfortable situations from an athletic perspective, entering throwdowns and visiting other gyms without checking the WOD are all good exercises in developing the traits needed for success in the sport of fitness.