CF Baseline test for those interested.
Check out this article in the CF Journal:
Weakness Bias Training
by Dan Williams
Dan Williams proposes CrossFit athletes are only as
strong as their weakest links and suggests a way to train these
weaknesses to produce better all-around athletes.
The essence of CrossFit lies in its ability to define the previously
undefined. Pioneering definitions have been created for such concepts as
fitness, health and work capacity. Let’s consider CrossFit as an
adjective rather than a noun. I am CrossFit, as opposed to I do
CrossFit. This also deserves defining. What is it to be “CrossFit?” I
propose that you are CrossFit if you are generally physically prepared
for the unknown and the unknowable. It comes back to that random
physical task you would least like to see come out of the hopper. I
propose your performance in this least-favorite task is your true
measure of CrossFitness.
You are only as strong as the weakest link in your exercise chain.
The weight hanging on the end of this chain is your level of general
physical preparedness (GPP). The more the chain can support, the higher
your GPP. If each link in this metaphorical chain represents a component
of fitness (cardiorespiratory endurance, stamina, strength, etc.), the
focus of training should be obvious. The first link to snap and drop
your GPP is the weakest link. To increase GPP, our weaknesses should not
simply be overcome but rather improved to match our strengths. To quote
Coach Glassman in What Is Fitness?, “You are as fit as you are
competent in each of these 10 skills.” Perhaps this could be narrowed to
state, “You are only as fit as you are proficient in your weakest
We have a CrossFit strength bias, a CrossFit endurance bias and, for
argument’s sake, a CrossFit power bias (CrossFit Football). So why not a
CrossFit weakness bias?
photo: Yep, he's headed for the pull up rack.