The GARD principle stands for “general adaptations to related demands.” Physical adaptations to exercise are not compartmentalized. Everything is connected. Improve at one thing and the resulting adaptations will improve everything related as well.
Read MoreThe GARD PrincipleCFWUx2
5r +2
8+16 RX
M/39/5’9”/195#
8+9
Masters Rx 55+ Strict pull-ups, ring push ups, 27” step-ups
10R+5r. Strict chest to rings (broken once each round), parallette pushes, box with plates@30".
Prev.
9R. Last two rounds of chest to rings included singles to retain form. Wider than usual db pushups. Box with plates at 30".
Last did this in March just before everything kicked off so haven't come out too badly - twitch twitch.
NA
kipping C2B
10 + 5 reps
push-ups with feet on bench and hands on bottom of dip station, and step-ups on bench
7 2/3 rounds + 17 step-ups
7 rounds plus 3 reps
Rx’d
7 rounds rx
10 rds + 10 reps 60 cm (knee pain)
Rx 5 rnds + 16
7 rounds plus 25 reps Rxd (PR by 14 reps)
pull-ups unbroken through round 7, pushups unbroken through 3 or 4 with feet on boxes at the height of the bottom of the ring. Bicep to ring pushups with full lockout.
180/41/69”
11 + 5 reps
barbell push ups
21” step up
8R + 15 RX
WOD- 6rnds in 15 min
C2B + hand release +24"
Sc to strict PU/parallelette pushup/30" box
(12/13/2019), today
(6 + 5/10/8), 7 + 5/10/2
On vacation, so on 7/20 I did Karen in 7:39, caught up to this WOD on 7/27
Had a great time at CrossFit Greer. Awesome info, great instructors!
Thank you for an awesome seminar to Rory and Kurtis! Great job for making this experience enjoyable despite this Spokane heat and uncomfortable masks 😷. I learned a lot from you guys. I am looking forward to pass my knowledge I that gained during the seminar.
subbed hand release pushups - 8 rds + 5 PU, 10 pushups in 9th
M/34/6'/175#
15 AMRAP
5 strict chest to bar pull-ups
10 strict ring dips
:20 hollow body hold
7 rounds completed
6 rounds plus 5 reps Rx
M/27/6’1”/200
Shop PT similar to WOD:
AMRAP 20 min
8 diamond push-ups
7 wide grip pull-ups
6 sea turtles
Lucas: 8 rds exactly of 5 strict/kipping PU, 10 push-ups on dumbbells & 20 step-ups to 26" box
Me: Got to 1 rep of step-ups in 7th rd using kipping CTB PU, 10 ring push-ups & 20 step-ups to 26" box (pulls & pushes were easy compared to step-ups)
As rx’d, 9 rounds + 3 pull-ups (PR).
PR by a full round. Partly, I went harder this time than last for sure. Also was able to go unbroken on ring push-ups (last time broke 5-5), which saved some time. Did pull-ups as all singles again, to try to keep them as long as possible. Started fatiguing in later rounds where I would have to rest longer between reps.
47m/5'10"/185
9+5+7. Last was 9+5. Used 24” box, all I have, same as last.
5 strict chest-to-bar pull-ups supported with band
10 ring push-ups
20 box step-ups
5 rounds + 14 reps
5 C2B
10 bench press 60kg
20 lunges KB 16kg
8R+5
M/39/112kg/179cm
5 Strict pull up
10 Push up
20 Box steps up 30in
10rounds e 3reps
Fiz kipping pull-up deppis do 5 round
Depois do 5 round tb não me esticava mais na caixa
Ao inves de subir na caixa atravessei ela tocando os dois pés
Scaled bc no rings so did 10 deficit push ups (~5") 7 plus 29
6 rnds + 3 reps
AMRAP in 20min
5 C2B strict pullups
10 ring rows @ 7"
20 step-ups on to tyres, 24"
The idea of applying the SAID principle can be helpful in encouraging athletes to continue training through injuries on the unaffected side. This way once they are ready to continue training on the affected side they are not as "behind" as they would have been.
5 rounds
green band on pull-ups otherwise Rx
I had an amazing time at the CF-L1 course in Columbus, Ohio! I learned so much about what CrossFit really is and how to properly preform the movements. But a huge shoutout to the coaches. Joe, Sarah, Greg, Kolin, and Cody were amazing. You could tell that they had a passion for CrossFit and wanted to share how CrossFit changed their lives to others. Thank you!
3 Strict Pull-ups
10 Ring Push-ups
20 Box Step Ups (20”)
7 + 20 reps
10 rounds flat = 350 reps Rx
compare to was 302 reps
5 rounds + 3 reps
5 supine rows from high parallettes
10 pushups (using 50# DBs for a slight deficit)
20 lunges with 2x20# DBs
14+11
11 + 15 Rx happy cause destroy last time by 2 rounds
What an awesome weekend! Matt and Nick took it to the next level by breaking us down and building us up in better coaches. Thank you to Ray and the crew at CF1904 for opening your home to us this weekend. #strongertogether #LevelUP #L2LIFE
6+15
subbed strict pull ups for c2b pull ups
Subbed ring rows for C2B
8 rds + 17
12 rounds, but I only had an 18” box
8 rounds Rx
Rx’ed
= 10 rounds + 28 reps
RX
5+28
Tenosynovitis
4 rounds + 3 C2B, scaled, Ring push-ups done from knees and did lunges because I don't have a 30in box available.
Banded pull up
push up on ring at an incline
step up rx
12 rounds + 20 reps
that was a good sweat
Subbed dips for ring pushups.
21” bench step ups
13 rounds + 5 ctb + 6 dips
Strict pull-ups (a few were C2B)
25” box
8 rounds + 12 reps
AMRAP 20 Minutes
5 C2B Pull Ups
10 Ring Push Ups
20 Box Step Ups 28"
8 Rounds
280 Reps
M 49/6’/190
8 rnds.
Strict pull ups and push ups using parallettes.
8 rounds + 16 rx
Surprisingly awesome
Back after 15 years...took it easy.
3 rounds and stopped with 6 minutes to go.
20 mins scaled:
• pull-ups rx
• TRX push-ups
• step ups rx
0.5-mile warm up
5 rounds
10 mins stretching cool down
10 rounds (Rx) barely
Rx'd 10 rds + 15 reps
Last effort was 9 rds + 18 reps
Thank you Kurtis and Rory. The 2 of you did an outstanding job presenting in the heat with masks on. You guys work well together!
Scaled to regular pull-ups all else Rx
10 Rds (with a few seconds to spare)
4 more reps than compare to date.
M/34/6’/220
rx: 5+3reps
5 C2B Pull ups
10 ring Push ups
20 bench step ups holding 2 25lb plates
9rds + 6 step ups
M/41/5'8"/140
11 + 22 (Garage Gym Temp = 100° F)
5 C2B
10 Ring Push-up
20 Box Step ups (24”)
[Hubby 25; 187cm; 100kg] 45 lb vest 8 + 5 pull-ups
[Wifey 31; 172cm; 85.4kg] 6 + 10 jumping pull-ups
Rx 12 rounds. Killer in the stuffy basement.
AMRAP 20 min
10 inverted rows (high paralettes)
15 pushups
20 step ups 24” (2nd garage step)
6 rds 10 rows + 5 pushups
M/24/5'8"/160lb
200720 - 8+20 - Rx
191213 - 8+4 - Rx
10 rounds + 10 reps Rx
191213 was 9 rounds
m/52/5'11"/200#
6 rds + 17 reps
subbed 30# db pistols (5 ea leg) for box step ups
35/195/5’9/M
Rx plus 20lbs vest
7+18
Vest! Nice work!
Complete as many rounds as possible in 20 minutes of:
3 strict chest-to-bar pull-ups, blue rogue band
6 push-ups, on 50# Rogue DB
20 box step-ups ♂ 24-in. box
11+18
Last week’s Grace. Results there.
9 rounds + 15 reps
13 rounds
12 rd’s + 4 PR
5 Strict C2B
10 Ring Push-up
20 Box Step up (24”)
191213: 11rds + 15
8 rds +1
5 ctb
10 ring pu
15 alt box step up 30“
43/185 abd very short legs 😄
5 rings-to-chest row
10 ring push-ups
20 box step-ups ＊24-in. box
7round
Did a Juan Acevedo scale from last time:
4 strict C2B
8 ring push ups
16 box step ups 24"
12 rounds + 4+8+6 (354 reps)
compare to same scale last December:
11 rounds + 4 C2B (312 reps)
Jackie:
5 ring rows
10 knee push ups
20 box step ups 16"
12+5 (425 reps), compare to was same scale 10+17 (367 reps)
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups (Band)
10 ring push-ups(RX)
20 box step-ups(26”)
6+5 rds
but I only want bigger guns :D
Women's rx
8 rnds plus 5 ctb
m/50/175
compare to was
with same scale
7 rnds plus 5/10/2 step ups
Good start to a Monday.
5 chest to bar pull-ups
10 hand release push-ups
20 box step ups 30”
8 rounds + 10 step ups
Bah, did 15 step-ups instead of 20
5 Pullups
10 DB Pushups
15 step-up, 30"
13 rounds + 16 reps.
6 rounds in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 ring push-ups
20 box step-ups, 24"
Very interesting and simple applicable article.
The application though is based mostly on CrossFit principles. I am a great CrossFit advocate and train (mostly) according to CrossFit principles. I have to defend the SAID principles though as the example right in the beginning of the article is a bit extreme, maybe intended so, to prove the point.
The general principle is not going to help the 400m athlete train to run his/her best 400m. Nor will it help the long distance runner to compete in a marathon. I think the SAID principle is there for the specialist athlete and sport scientists to develop programs for such athletes.
"Here is a new principle that complements SAID." This is perhaps the best part (quote) of the article. You need to understand and apply both principles to make your training most effective.
Good article to make you think and apply.
Hi Coenraad,
You understand correctly that both principles are complementary. The example of biceps curls is very much intended to provide a simple example. Could you improve curls through the GARD principle? A person doing pullups, rope climbs and rowing should improve their curls quite a bit. As these demands are all related (upper body pulling exercises), the adaptations would be mutually beneficial.
With regards to specialist athletes, I've seen first hand some examples of specialists who tried CrossFit. Within months they improved in their specialty. They likely strengthened weak links in the chain they didn't know were holding them back. I've also seen examples (in some of the same people) where they went overboard with CrossFit and neglected their specific training. Finding the right balance is tricky, because it can be a moving target depending on the condition and experience of the athlete, in-season vs off-season, as well as the sport they train for.
4 step ups shy of 9 rounds.
8 rounds and 16 step ups.
Strict pull ups ( not chest to bar )
Hand release push ups
30” step ups
8 rounds, normal pushups.
6 rounds
5 chest pull up
20 push ups
20 step ups
WOD ANALYSIS
Coaching notes:
Modality: This exercise is a single modality that includes 3 movements from gymnastics modality.
Purpose: The training purpose is to improving the muscular endurance.
Scoring (round numbers): Athletes must do at least 6-7 rounds of this WOD. Advanced athletes can do it at least 8 rounds.
Scale method: Athletes must do each movement unbroken, at least for 3 first rounds.
Running a class: Trainers have ≈ 40 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.
Physiology (GPP): Muscular endurance and cardiorespiratory play the major role in this exercise.
Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.
Anatomy:
Strict pull-up: Rhomboid, Latissimus dorsi, Biceps.
Ring push-up: Pectoralis major (sternum head), Triceps.
Box step-ups: Gluteus maximus, Quadriceps, Gastrocnemius.
_________________________
Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for pull-up: ≈ 5 min
Specific warm-up for push-up: ≈ 4 min
Specific warm-up for box step-ups: ≈ 4 min
WOD: = 20 min
Cool-down: ≈ 10 min
Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down
You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK
Leviathan @ CrossFit Ground Zero
10 Rounds
5 Strict Chest to Bar
10 Ring Push-ups
7 Box Step-ups
The Behemoth
CrossFit Ground Zero
17 Rounds 340 reps
Beginner Scaled:
5 x Strict Horizontal ring 90 degree Ring Rows
5 x Ring Push Ups
10 Box Step-ups 20 inch
Scaled
Strict pull ups
Hand release push ups
51cm box
8 rounds + 21 reps
😅👍
中国的小伙伴们一起加油！
RX.
191213：10R+33. https://www.crossfit.com/191213?topicId=mainsite.20191213
200720：11R+8. https://youtu.be/9oCaS8rewus
Hats off to Todd, Teffy, and Chris for an amazing Level 2 coaches training experience at CrossFit Milk Dostrict in Orlando. These three exemplify why I choose CrossFit as my tribe. The level of training is some of the best I have ever experienced in any arena. Their knowledge, but more, their ability to unlock the fulness of your coaching potential is legit. I feel like 5 times a better coach by being under their wing for these two days. Thank you Todd, Teffy, and Chris! Thank you to my coaching peers who went through this with me. You are all amazing people who pour your heart and soul into transforming lives. Proud to be part of this amazing community with you!
7R + 1
CFHIM - MAKING PEOPLE BETTER
Had a great weekend in Columbus, OH learning from some amazing trainers/coaches. Thank you Joe, Sarah, Kolin, Greg, and Cody very much for your instruction and coaching this weekend! Y’all did an amazing job and your knowledge of this sport and the movements used within it is incredible! To others out there thinking about taking these classes whether you wish to be a coach or just want to broaden your knowledge of CrossFit I highly recommend it.
Thanks Sean! Great weekend!
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, overhead, strength over skill
Ring push-up - pushing, midrange, loss of connection/open chain
Step-up - squatting, unilateral loading, scaling an obstacle, big range of motion
WHAT ABOUT THE FORMAT
Check the PURPOSE from the scaling notes last time
TECHNIQUE SCALE
AMRAP in 10 minutes of:
5 kipping pull-ups
20-sec. ring hold in plank
20 box jumps (step-down)
CONSISTENCY SCALE
As is.
INTENSITY SCALE
Sub lunges (possible weighted) for step-ups and scale reps so all movements are unbroken.
MY STUFF
I did 12 minutes of this one as rx'd. Legs were pretty tired from yesterday. Turns out 20+ max height jumps with 180 lbs. is a workout, regardless if you finish the lift.
GENERAL FEAR LEVEL: 7
Very well written with elegant content.
Globo scale: Scale this to your equipment and abilities. If using a door gym and no rings/TRX do 5 strict pullups, 10 Hand release pushups, and 20 object/box/bench/chair stepups. Another option is to do 10 pistols per round if without a box.
