Coach Glassmans Hopper Model lecture taught that you make the most improvement in general fitness if you fix the weak link. From the beginning, the best CrossFit athletes achieved this by combining varied GPP with consistent weakness work. Greg Amundson would come in early every day to practice cargo nets and overhead squats, and then hit the days workout with a group. Weak link work is individualized and consistent - the two things that some critics accuse CrossFit of not being. It can be a tricky balance. Go too far on the pure variance side and you might not hit your weak link often enough to make substantial change. Go too far on the pure weakness side and you may not have fun in training, and also lose your strengths. This year, Noor Greene has been focusing on her upper body bodyweight moves and running, her long-time weaknesses. Tony Blauer had lower back weakness and pain, tight shoulders, and the lungs of a two-pack-a-day smoker with asthma and allergies. No longer. Last week Noor completed Murph as RXd for the first time and got a 25-lb. strict weighted pull-up. She only just got her first strict 5-lb. weighted pull-up this summer. And Tony deadlifted 397 easily before running out of weight (it helps if you dont use all 25s, Tony.) Then he did 15-12-9 thruster 95 and pull-up in 3:57. When he started last spring he gingerly deadlifted 225 X 1 and did just 5 pull-ups in a set. So if you have something you suck at, take Coach Glassmans advice and fix it, as Noor and Tony have. That weak link is not your destiny; its your opportunity.
Posted on: Mon, 13 Oct 2014 16:51:49 +0000
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