Talking to our coach at CF KOP, she pointed out that Crossfit increasingly requires both general preparedness (GPP) and specialization for elite level competition. GPP can get you through the next adventure race or CrossFit Open but for the regionals, the Games or the Spartan Beast Race we may need to practice our lifts, gymnastics and endurance like crazy. Rich Froning’s comments on games preparation says it all about the combination of endurance and strength.
For those of us less accomplished athletes, it is also crucial to have some specialized training just to maintain or build skills. I had to go back to my running regimen to maintain my racing pace, had to learn to row better and constantly have to have a specialized lifting program (Wendler) just to do the heavy or volume lifting WODs. But with general preparedness I can always climb a 10-foot wall or jump a 4-foot fence should they attack me in a dark alley…
By the way, today was Spartan Burpee Day – I’m sure we all had our 300 burpees in…
WOD @ CFKOP
AMRAP in 9 minutes:
– 1 ring dip
– 1 overhead squat (95/135 lbs)
– 2 ring dips
– 2 overhead squats
… etc …
[SCORE: 54 reps @ 95 lbs]
