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What’s Your Weak Link?

By admin | In Gymnastics, Lifting, Mobility, Olympic Weightlifting, Running | on June 12, 2012

CrossFit, the sport of the generalist, has 10 fitness domains that all its athletes should strive for:

  1. Cardiovascular and Respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

Most people walk though our doors with a tendency towards a few of the above qualities, and lacking in others.  Any specialist will usually find himself at one extreme end of the spectrum.  For example, a marathon runner may excel in the cardio and stamina end, while greatly lacking in strength, power, and flexibility.  An power lifter will have strength and power, but usually lack in cardio and stamina.

Many specialists will use the CrossFit methodology as their strength and conditioning to achieve that balance.  For those who don’t play a particular sport or train for certain races, however, CrossFit is their sport.  The pursuit of the ultimate balance in the above domains can take a lifetime!

Take the time today to evaluate yourself as an athlete.  Give yourself a number between 1-10 beside each domain.  Where is your weak link?  Sometimes identifying your weakness relative to your strengths can open your eyes to what you should be working on before and after class.

Do you hate runs longer than 400m?  Do you shy away from double lift days?  Have you avoided skill days because you abhor stretching and mobility?  Do you get the jitters when we pull out the agility ladder?   Be honest with yourself.

Another way to look at the above domains is to shorten the list and rate from 1-10 just on the below domains:

  1. Strength (power lifts)
  2. Speed (100m sprints)
  3. Endurance (5k)
  4. Power (think Oly lifts)

Recognize that any number above a 7 in one category will inevitably lower the number in another column.  Example:  if you are a 10 in endurance, chances are your strength and power will score low and vice versa.   This is just another way to assess where your weaknesses are.

Post your ratings to comments!


WOD 06.12.12

Weighted Pull Ups 3-2-1-1-1

800m Run
9 Kettlebell Swings
9 Toes to Bar
Rest 1 Min
400m Run
15 Kettlebell Swings
15 Toes to Bar
Rest 1 Min
240m Run
21 Kettlebell Swings
21 Toes to Bar

16 Comments to "What’s Your Weak Link?"

  • troy says:

    June 12, 2012 at 7:56 AM -

    Happy Birthday Chef!

  • Anna says:

    June 12, 2012 at 8:29 AM -

    Happy Birthday Chef!!

    I’m definitely lacking in the endurance category. Any run over 100m and I grimace. But I make it up in attitude… Mom must have forgotten to put that on the list.

  • Amy says:

    June 12, 2012 at 8:36 AM -

    Happy Birthday Chef!

  • Amanda says:

    June 12, 2012 at 8:52 AM -

    Happy birthday, Chef!!

  • Xuan says:

    June 12, 2012 at 8:57 AM -

    Happy Birthday David!! It’s great having you in the gym.

  • Jake says:

    June 12, 2012 at 9:00 AM -

    Happy Bday David!

  • Michelle says:

    June 12, 2012 at 10:35 AM -

    Happy Birthday Chef! I hope you have a great celebration with your girls!

  • James says:

    June 12, 2012 at 11:39 AM -

    happy birthday!!! it’s been a pleasure to get to work out with you.

    regarding that list… does it make sense to have bad stamina but good endurance? i feel like i can go on forever in things like running (endurance), but stringing together movements requiring more strength seem to really gas me (pullups).

  • Tyler says:

    June 12, 2012 at 1:44 PM -

    Happy birthday chef!

  • Ray says:

    June 12, 2012 at 1:56 PM -

    Happy birthday David!

    If I suck at all of them, does that mean I’m well rounded? :)

  • Holley says:

    June 12, 2012 at 2:03 PM -

    Happy Birthday Chef David!!!

    I think I have more speed and power but lack in the strength and endurance department. That’s probably why I like the quick, explosive workouts.

  • Datenite says:

    June 12, 2012 at 2:14 PM -

    Happy bday Chef! Have a great day! Also, thanks for the contributions to the kids room!

  • Bryant says:

    June 12, 2012 at 6:07 PM -

    Happy birthday Chef!!!!

  • M^2 (Mark) says:

    June 12, 2012 at 8:22 PM -

    Happy birthday Chef!

  • Mike S says:

    June 12, 2012 at 8:41 PM -

    Happy birthday, chef!

    Aside from whisky and bullets, I’d have to say my other weaknesses are endurance and power.

    Then again, the most nonstop running (no break) I’ve done in the past six months has only been 800m in workouts like today’s. I’m really curious to see how I’d do in a 5K or 10K race now that I’ve been doing crossfit regularly for six months.

    I think I lucked out with all the fitness domains by choosing two sports at a young age that really require overall balance (hockey and motocross) though I still have a long path to achieve my goals.

  • Jason B. says:

    June 14, 2012 at 1:40 PM -

    Hey Chef, Happy Birthday! Hope you had a great day.

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