PROPER FOUNDATION
As with any construct, the key to success is building from a proper foundation. In Greg Glassman's (founder of CrossFit) Theoretical Hierarchy of the Development of an Athlete (see graphic above), a successful athlete focuses first on understanding and applying his or her nutritional requirements for optimal performance. (Although Mr. Glassman does not include sleep, hydration and stress management as fundamental elements of a proper foundation, we know from studies and experience that rest, water and managing stress also are key factors to optimal health and athletic performance.)
Next in the hierarchy is metabolic conditioning--in the CrossFit world, you'll often hear this expressed as "metcon" and it is the fundamental reason for timing all Crossfit "WODS" (workouts-of-the-day). Until an athlete develops some level of metabolic conditioning, i.e., heart and respiratory conditioning sufficient to sustain a higher level of athletic performance over a longer period of time, he or she will not experience the performance gains of other, better conditioned athletes. This level in the hierarchy must be a key focus at the outset of any athlete's training. With regular application of metcon training, athletes will very quickly notice improved ability to perform.
Once an athlete develops some metabolic conditioning, focus will shift to a greater emphasis on the ability to control and move one's on body. The CrossFit methodology uses gymnastic protocols to assist the athlete in achieving this goal. In a CrossFit workout, this may include pull-ups, handstands, ring dips and the like.
UNLIKE MANY OTHER CROSSFIT BOXES, CROSSFITN30 will de-emphasize moving to the next level of the pyramid--Weightlifting & Throwing--UNTIL the athlete has the requisite metabolic conditioning and ability to control his or her own body. While it may look really cool to snatch heavy weight from the floor up over one's head, it can be non-productive, at a minimum, and outright dangerous, at a maximum, to attempt to assume control over external objects before one can even control one's own body weight and movements. Any trainer who ignores this principal puts his clients and his business in jeopardy.
Does that mean we at CrossFitN30 will not let you touch weights until you master all exercises using only your own bodyweight? NO, absolutely not. In fact, we incorporate external weights in most workouts we program. However, until an athlete can demonstrate a sufficient level of competency in other key levels of athletic performance, it would be irresponsible of us to attempt to teach advanced moves that require a higher level of skill. Professional Olympic weightlifters often spend hours performing the same moves over and over again with no more than an empty bar or a PVC pipe before they even begin to add weight. If that is what the professionals do, it would be foolish to expect novice or intermediate athletes to waltz in, pick up the equivalent of their bodyweight and begin flawless performance of advance Olympic weightlifting moves. We are not willing to risk your safety for a few minutes of potential glory and questionable benefit when there are so many other ways to achieve optimal athletic performance and fitness.
The highest level of the pyramid is, of course, Sport. Ultimately, we would love for all our athletes to be able to perform, with a sufficient level of proficiency, a wide variety of sports and athletic endeavors. After all, the happiest and most successful people are those who can enjoy life to the fullest, those who push to the limits of their capabilities because it feels great to be alive and healthy and fit!
At CrossFitN30, we believe strongly in this theoretical hierarchy which sets forth the fundamental basis of CrossFit training. We apply it in all aspects of our training, whether in our small group classes, our obstacle course training programs, or our personal training sessions. For a complete understanding of how we apply CrossFit training philosophy and methodologies, we encourage you to come in and try it for yourself! Call today to book a personal training session with a CrossFit-certified coach. You'll very quickly see the difference between our approach and other personal trainers.
