CrossFit Hierarchy of Development

I've been back at the training game since November of 2008, and as I look at my training log, I know I've come a long way in six months. I've gone through three phases since I began training again in November. The first phase was Starting Strength (http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421) on Monday, Wednesday, and Friday where I worked the Squat, Deadlift, Bench Press, Press, and Power Clean.

Great book and amazing program. Simple, but effective. On Tuesdays and Thursdays I did workouts from the main page at Crossfit to get some metabolic conditioning in (http://www.crossfit.com/). The second phase was a simple 3 on 1 off, 1 on 2 off where I strictly followed the CrossFit site. Then the third phase has been something called CrossFit Strength Bias where I train a major lift (squat, deadlift, press, front squat) and then do a short metabolic conditioning (MetCon) workout. So far, I love CrossFit Strength Bias (CFSB).

But the whole reason I'm writing this is to illustrate something that became very much evident last night during a softball scrimmage. It's been several years since I've been on a baseball/softball field. To be honest, I was nervous to both, field and bat. It's been SOOOO long that I didn't know how embarrasing the night could end up. None-the-less, I did fine out in the field with two catches and 0 errors. But the surprise came when I was up to bat. I flew out my first at bat hitting the ball pretty deep to center. The second at bat is where the magic happened. I hit a solo shot to center field... Now I'm not trying to brag, but I've NEVER been ANY type of a power hitter, and at 170 pounds I don't think anyone (including myself) expected me to hit the ball that far and that hard. It felt good, but why in the world did the ball go that far? I would suggest to you the CF Hierarchy of Development.

The basis of the premise is that Coach Greg Glassman teaches is that as you build from the ground up you'll see sigificant improvements in each of the above diciplines... I saw that application last night. Though my diligent work at nutrition, MetCon, gymnastics (yeah muscle up-http://www.vimeo.com/3580419), and weightlifting/throwing I've found a direct correlative to a sport that I have not played in a 1/2 decade. Something I'm doing is working, and I can only suggest that it is the common denominator. CrossFit training.

There's a lot of talk out there within the fitness industry where people say things like, "I don't know about you but I want to LOOK like I work out." I guess I'm a bit different than they are, and chances are most of you are too (even if you don't know it). I want to PERFORM like I TRAIN. I want to be able to apply what I do in my garage to every facet of my life. All show and no go isn't for me... I train so I can excel at life's physical/mental tasks. Of course there's an added benefit of LGN for the wifey, but it's just that- an added benefit. So, next time you feel like that extra hour of sleep is really going to be THAT satisfying, remember this post. Remember that performing well at life's physical tasks is not a light switch that you can turn on and off. It's hard work. It truly does take a lot of sweat, some tears, occasional blood on the barbell, and possibly breakfast in a very acidic form (yea Allpass). The choice is yours! Come train with me at 6:00 a.m.