171207 - Throwback Thursday - GPP


General Physical Preparedness. Say it with me. That's what CrossFit is supposed to be about. Can you do whatever, whenever? If not, what can you do to prepare yourself for that?

In our excitement over CrossFit the Sport of Fitness (AKA competitions and the CrossFit Games), we can lose sight of CrossFit the GPP program. Specialize in not specializing. Be moderately good at everything. Once you're moderately good at everything, specialize in those areas that get you to your competitive goals.

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. 
Specialization is for insects.
— Mark Rippetoe
We try to stick to the GPP model as much as possible. Which means less emphasis on the "sexy" parts of the CrossFit Games IE kipping muscle-ups and handstand walks.
Neither one prepares you for anything other than those movements. If you have a bum shoulder, it's not advised to do either. We try to get folks to do more strict muscle-ups and presses instead. When executed correctly, strict muscle-ups teach you tight body position and prepare you for pulling yourself up ledges and mantling. Perfect presses and push-presses challenge your midline stability and can make your shoulders pretty indestructible. 

For the average and even above average person in CrossFit, GPP will provide the most benefit. For our folks who have CF Games aspirations, they work on the sexy stuff, because it's awesome to watch, but if you can't get through the 150 wall balls and 60 double-unders, who cares if you can do a muscle-up? 
-Coach Michael

WOD - "Tabata This!" 
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".