Sandyspringscrossfit

Nothing like the smell of bumpers in the morning.

CFHQ

Rest Day

-or-

Make Up Day

-or-

3 rounds for time:

400m Medicine Ball Carry

21 Medicine Ball Clean

In a marathon race, the Crossfitter will always lose to the marathoner. In a powerlifting meet a Crossfitter will always lose to the dedicated powerlifter. When you combine the two: a duathlon of marathon and powerlifting, the Crossfitter will destroy both.

This is an excellent example of sport specific training trumping general training. The general nature of Crossfit doesn't allow enough frequency and specificity of training to truly excel anywhere in rigorous competition against dedicated athletes. In a casual competition (the neighborhood 5k, A small powerlifting meet, a casual pick-up game of soccer, basketball, ultimate frisbee) you'll do alright .We did a 2k row recently. Some of you wondered how to improve your times, it's really quite simple: The more 2k's you pull the better at 2k's you get. Of course your Olympic and power lifts suffer, but for a rower that's besides the point. To get better at any sport from Curling to Jai-alai you need to play that sport. This doesn't equate to not needing general conditioning however.

Due to the general nature of Crossfit we can enter any sport and with a little bit of specificity, excel. Think of it as building a house, Crossfit is a strong, deep foundation of Aerobic base, Strength and Power. Not to mention the ability to endure suffering. Once you have that general base you can put any sort of sport (or house) on it and it will be stronger, longer and faster. My metaphor is a little muddled, but the message should come through as this: With Crossfit we are building do-all-athletes, prepared to do anything in any sport. You can come out of a year of Crossfit and play in any competitive league sport in the nation. And do well

Let's get the marathoner under the bar squatting, let's get the powerlifter out running. Ultimately they will both benefit in their sport and in their life.