07/29/10 WOD

A Theoretical Hierarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.


4 Rounds for time of:

200 meter run w/ med ball overhead- 20m/14w

30 Squats

20 yd Bear Crawl Push-ups

10 Burpee Pull-ups


*REMEMBER*  We added an new 7am class time on Thursdays.


07/28/10 WOD Results

Posted on: July 28, 2010admin

8 thoughts on “07/29/10 WOD

  1. Notice on the Theoretical Hierarchy of Development, nutrition is number 1 and the biggest. Why would you come to crossfit and bust your butt everyday if you dont take care of the first step? Watch what you eat just 75% of the time and you will see a huge change.

  2. I’ll testify to that statement Lindsay. I used to think that a person could eat what they wanted because they workout. After changing my eating habits, I understood that in order to CrossFit, I had to eat right. Since realizing this, I feel in my workouts every piece of junk food I ate the day before. I still can’t believe how much of a difference nutrition makes. Try it!

  3. Sooooo true!!! Watch your nutrition, make healthy food choices, and see the difference.

    On a side note… Brody’s “Annie” day recap:

    4:00p.m. – Annie used and abused me again
    6:00p.m. – Kellie does victory dance in kitchen celebrating her win over my time… again!
    8:25p.m. – Johnny B. (my little boy) wipes a booger on my cheek while I’m reading him a bedtime story… sighhhhh… Life’s good 🙂

  4. I hate to tell ya this Brody, but Kellie started her victory dance long before she got to your kitchen (I was there). You just didn’t see it until then. 🙂 Can’t blame her though. I do my own little victory dance when I beat you too. Because it doesn’t happen very often.

    Also, because of nutrition, I was able to beat my old time on this WOD by over 9 minutes!!…..Okay, that’s probably because I can do double unders now and I couldn’t really then. But I’m sure nutrition helped too 😉

  5. Greeting from Mexico! I am traveling in Mexico this week for work and did Tuesday’s through today’s WODs in a small Mexican gym – needless to say they think I am some kind of Tequila Loco Gringo with these crazy workouts! Doing WODs in a hot gym with no A/C is MUCH different than the comfortable nice and cool OAC we use! Seriously, Crossfit rocks – no matter where you are you can find somewhere to bring the pain!

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