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Compounding Fitness

January 4, 2017

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Fortify Your Strengths

January 8, 2017

You should be working on your strengths.


Now that I've gotten that out of the way, of course you should do your best to eliminate or minimize weaknesses. However, neglecting your strengths will leave you with no strengths at all. 


Most athletes have something that comes a bit easier to them. Perhaps you are a "natural" at gymnastics. Or seem to get stronger every time you touch a barbell. Maybe you have an easier time walking on your hands than your feet. Embrace those strengths! Make them better and become unbeatable in that area. If you've watched the CrossFit Games for a few years, you've seen people take devastating losses in events, but with one 100-point victory they are catapulted up into podium contention. 


CrossFit's scoring system favors home runs. 


Let's take a look at Dan Bailey. He was a top 10 Games athlete in 2012, 2013, 2014, and 2015. Suddenly in 2016, he did not make the top 5 at Regionals, leaving him to watch the Games from the stands. 






2012 Regionals: four top-3 finishes (2nd overall)

2013 Regionals: three top-3 finishes (3rd overall)

2014 Regionals: four top-3 finishes and a 21st place finish in the final event (2nd overall)

2015 Regionals: four top-3 finishes (1st overall)

2016 Regionals: one top-3 finish but never placed outside the top 10 (7th overall)







I am sure Dan worked on weaknesses all year long. And it's not fair for me to say whether or not he neglected his strengths. I do not know. My point is, the point system favors taking advantage of the events you can win. I'm sure everyone remembers Rich Froning's disastrous swimming or running events. Then he would win three straight workouts on the final day and beat everyone by 50+ points. 


If you have 29 unbroken muscle-ups, get 30. If you can walk 300 feet unbroken on your hands, get faster. If you run a 5:01 mile, get sub-5:00. 300-pound snatch? Do that for a triple. Don't use this as an excuse to ignore weaknesses, only motivation to embrace your strengths and fortify them. 


Happy training,
Coach Steven Willis

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Noah Sager

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