CrossFit has a unique, weakness exposing ability, and then answers to help address the issues or fill in gaps. I’m not saying I believe I could become a general member at the average CrossFit gym and that alone would support my sport specific, competitive weightlifting career. But, how about using components of the CrossFit program to make an athlete more whole and therefore create MORE potential in an individual discipline?
Part 2 he describes how he got curious about doing more CrossFit.
In Part 3 he describes his first WOD experiences which reminded him of:
how I had spent the last 15 years training my body to perform and recover; 1 second of maximal exertion followed by 2-5 minutes of rest and then repeat, as apposed to 15 seconds of max exertion.
In part 4 he describes how his wife, Jodi maintains her Oly numbers while training CrossFit with a strength bias. He comes to the realization that:
from what I see as I look back, the typical Oly program is probably lacking overall and in the variety of upper body strength/core work. This means that the lifter is in danger of being limited to the development of ONLY what is necessary for them to hold the weight long enough to get the down signal, and then maintenance from there.
This concept of doing a greater variety of exercises, insurance as he calls it is nothing new to him.
Long before CrossFit was even in existence and before I even had a clue what I was doing, I understood the importance of these areas and the concept of “insurance.” I was and always have regularly done extra, overload partial movements and holds particularly with overhead and front quarter squats with 10-20 second holds on the last rep of each set, as a few examples.
And in part 5 he talks about technique/position strengthening exercises like the clean lift-off (pull with 2-5s pause above the knee).
Part 6 is again about technique and programming, mainly about going back to fix faulty movement patterns. Prime example bent arms in pulls. Fix this to back stronger, more efficient than before.