3/3/12 & 3/4/12 The CrossFit Theoretical Hierarchy for the Development of an Athlete

-Written by KC

"Every game is an opportunity to measure yourself against your own potential."-Bud Wilkinson

A Theoretical Hierarchy of Development of an Athlete

Courtesy CrossFit Inc.

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.

NOTICE THAT NUTRITION IS THE FOUNDATION I CANNOT STRESS THIS ENOUGH!!!

Sports Outside AllStar

The top tier of the CrossFit Theoretical Hierarchy for the Development of an Athlete is Sport. That is why we train, but often we get so addicted to CrossFit AS a sport that some of us forget to make participation in outside-the-gym activities a priority. I encourage everyone to find some sport they can be part of outside the gym. It will help keep your mind fresh and expose you to new activities you can participate in with your new skills and strength gained in CrossFit. Sport is the final integration of what you have gained through CrossFit. Utilize it!

Running

CrossFit AllStar Kelly Soriahkoff(Right) as she represents the Big Island and CrossFit AllStar on O'ahu at the Pacific Women's Health 10K Run on Sunday March 4, 2012. She ran the 6.2 miles in 53 minutes, 4 minutes faster than last year!! Go Kelly we are so proud of you!

For more info on running visit the Big Island Road Runners Club Website

Rugby

Ford Stallsmith(Right) plays a Rugby game Saturday March 3, in Puna. Ford trains with CrossFit Kids twice a week, goes to Rugby practice twice a week, and practices Tukong Martial Arts here at AllStar twice a week. I thought for sure that the game would be cancelled Saturday due to the rain, but I soon learned that Rugby is never cancelled, not even for snow. He played 2 games in the rain with the field looking like a lake. Ford scored many Tries, including 3 in the first 2 min. of the game. His team took both of their games. Go Ford and Waimea Boars!!!!

For more go to the Official Site of USA Rugby or Hawaii Youth Rugby

Gymnastics

Each Saturday CrossFit Kid Della attends Kona Aerials Gymnastics in Kona. They also have ADULT Gymnastics classes every Friday night! Gymnastics is a sport. CrossFit states of Gymnastics, "Our use of the term “gymnastics” not only includes the traditional competitive sport that we’ve seen on TV but all activities like climbing, yoga, calisthenics, and dance where the aim is body control. It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy. In fact, the traditional gymnast has no peer in terms of development of these skills. CrossFit uses short parallel bars, mats, still rings, pull-up and dip bars, and a climbing rope to implement our gymnastics training."

For more info on this outstanding gymnastics program located right here on Big Island go to the Kona Aerials Website

Adult League Soccer

CrossFit AllStar athletes Tammie Akau and Monica Tarver along with Waimea's Tiffany Freitas play on a mix league team called the Shinkickers. Men need to be 45 and women 25 years of age to play. They have a younger division as well. Right now they are with the Hilo team but would like to get a Waimea team together for next year so if anyone is interested email Tammie at tammieakau@gmail.com

Paddling

Paddling is part of who we are here in Hawaii. I have paddled Hawaiian Outrigger Caonoe since I was 16 years old, only taking a break to start up our gym which need my full attention right now. I think paddling is a wonderful sport where you not only get the benefits of being on the water, but it teaches you the meaning of teamwork in a very real and spiritual sense. No matter how strong, or good any one single person may be, it is the unity and the ability to pull together as one, that gets the canoe moving.

For more info on paddling visit the Hawaii Island Paddlesports Association Website or Kawaihae Canoe Club's Website

Saturday morning weight plate relays!

Set cones a distance of approx. 50 feet apart or more. The game is played by stacking plates (25#/45# in this case) on either side of one cone. Make even teams and line up teams behind the plates. On 3-2-1 go the first person in line on each team picks up a plate and carries overhead with arms locked out to the other cone, sets plate down, and runs back to first cone and tags next player. Next player picks up the next plate and repeat till all the plates are moved to the second cone. Variations could be to move plates back, see how neat plates can be stacked in process, and others.

Workout of the Day

Warm Up:

Jumprope/rope climb relay

Weight plate relay(See instructions above)

Skill: Balancing yoga postures

Vrksasana

Vashistasana

WOD:

Run 1200m.

36 Pull Ups

63 Kettlebell swings (70/55)

Run 800m.

24 Pull Ups

42 Kettlebell swings

Run 400m.

12 Pull Ups

21 Kettlebell swings