Saturday 7/12

10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint


CrossFit is a General Physical Preparedness program, or GPP for short. Our goal is to shore up whatever weaknesses an athlete possesses in order to improve general fitness. As it turns out a pursuit of GPP aids in just about any possible thing a human can endeavor for. This improvement helps even the most elite athletes improve in their sport. The illustration below should help to clear up our thoughts on how this works – but here’s the gist.

This diagram is the Theoretical Hierarchy of the Development of an Athlete, at the base is the most important piece of fitness, Nutrition. Above that is Metabolic Conditioning, or put in other words how well the athlete can exchange gas and convert ATP in the body. Next up is Gymnastics, or the ability to control the body in space. Above that is Weightlifting, which is controlling one’s body as well as an external object. And at the top of the pyramid is Sport. For some of us that sport is CrossFit, but for the people in the article below it’s things like boxing, soccer, baseball and the like. As it turns out, improving aspects at the base of the pyramid helps to improve things above it. If you recall from high school geometry, the height of a pyramid is limited by the base.



From The Russells

Elite Athletes Who Do CrossFit

One of the most common myths about CrossFit is that no elite athletes use it. That’s completely false.

Here are some top athletes who do CrossFit. It’s not a full list. There are 10,000 CrossFit gyms, and we can’t possibly know every elite athlete who trains at them, or who does CrossFit on their own. Also, these athletes use CrossFit as part of their training – it doesn’t replace their specific training. No strength and conditioning program could.


Christie Rampone: captain of the gold-medal winning 2012 U.S. Olympic women’s soccer team.

Robert Oberst at the 2013 World's Strongest Man competition.

Robert Oberst:  strongman competitor. 9th place at the 2013 World’s Strongest Man, 2nd place at the 2013 America’s Strongest Man. American record holder in the log press.

Danica Patrick: according to Wikipedia, “the most successful woman in the history of American open-wheel racing—her win in the 2008 Indy Japan 300 is the only women’s victory in an IndyCar Series race and her third place in the 2009 Indianapolis 500 the highest finish ever there by a woman.”

Brady Aiken: started CrossFit at age 10 at CrossFit East County. At 17 he became the top pick in the MLB draft and signed to the Houston Astros as a pitcher.

Robert Guerrero recently beat Yoshiro Kamegai by decision after adding CrossFit as his strength and conditioning program.

Robert Guerrero: boxer. 32-2.

Erin Cafaro: two-time Olympic gold medalist in rowing.

The entire New Orleans Saints team revamped their off-season strength and conditioning program after head coach Sean Payton discovered CrossFit.

Bismack Biyombo, center, Charlotte Hornets. He also did every workout in the 2014 Reebok CrossFit Games Open.

Tim Kennedy (R) trains at Trauma CrossFit and represents the affiliate on his shorts at each UFC fight.

Tim Kennedy: UFC fighter and US Army Special Forces combat veteran. 22-4 MMA record. Trains at Trauma CrossFit.

Image via Dean's website:

Dean Karnazes: ultramarathon runner. Once ran 350 miles in 80 hours and 44 minutes.

Ilya Ilyin: two-time Olympic gold medalist in weightlifting. Holds the world record in the clean and jerk and total for the 94-kilogram weight class.

As more athletes train CrossFit seriously, at a younger age, it will be fascinating to see how fit it is possible to be while achieving elite specific performance. If Lauren Fisher and Brady Aiken are any indication, the future is bright for CrossFit as GPP.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s