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081 Profile of an Elite CrossFit Athlete

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Manage episode 431403662 series 3498945
Content provided by Paul Weber. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Paul Weber or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.

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A study published last month looked at the characteristics of 19 elite CrossFitters.
Here are some of their characteristics:
Body
Bodyweight
M: 195lbs
F: 150lbs
Body Composition
M: 12% BF (9.4-14.2%)
F: 15-16% BF (13.2-17.8%)
Lean Body Mass
M: 165lbs lean mass (150-181lbs)
F: 120lbs lean mass (114-128lbs)
Strength
Back Squat
M: 415 +- 30lbs
F: 285 +- 15lbs
Relative Back Squat
M: 2.13x BW Back Squat (1.94-2.32x)
F: 1.93x BW Back Squat (1.77-2.09x)
Anaerobic Capacity
“Elite” at 30s Wingate
Mean Power
M: 968W
W: 644W
Aerobic Capacity
“Unprecedented” VO2 Max – some on par with elite endurance athletes
M: 62 ml*kg-1*min
F: 55 ml*kg-1*min
In light of these findings, I suggest a periodized approach to long term athlete development in CrossFit:
1. Muscle first.
2. Then strength.
3. Then capacity.

Here's why I suggest this order:
1. Muscle size is protective against injury.
2. Muscle mass takes a long time to develop.
3. Neuromuscular efficiency will only get you so far.
4. It can be difficult to put on muscle mass in-season.
5. The sport tests premium movements more than work rate.
6. Strength is highly correlated with muscle endurance above 40% of 1RM.
7. The concurrent training effect only works one way.
8. Maintaining is less work than gaining.
9. With resistance training, you practice the same skills that make up the vast majority of the sport.
Physical and Physiological Characteristics of Elite CrossFit Athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11209587/

  continue reading

104 episoade

Artwork
iconDistribuie
 
Manage episode 431403662 series 3498945
Content provided by Paul Weber. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Paul Weber or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.

Send us a text

A study published last month looked at the characteristics of 19 elite CrossFitters.
Here are some of their characteristics:
Body
Bodyweight
M: 195lbs
F: 150lbs
Body Composition
M: 12% BF (9.4-14.2%)
F: 15-16% BF (13.2-17.8%)
Lean Body Mass
M: 165lbs lean mass (150-181lbs)
F: 120lbs lean mass (114-128lbs)
Strength
Back Squat
M: 415 +- 30lbs
F: 285 +- 15lbs
Relative Back Squat
M: 2.13x BW Back Squat (1.94-2.32x)
F: 1.93x BW Back Squat (1.77-2.09x)
Anaerobic Capacity
“Elite” at 30s Wingate
Mean Power
M: 968W
W: 644W
Aerobic Capacity
“Unprecedented” VO2 Max – some on par with elite endurance athletes
M: 62 ml*kg-1*min
F: 55 ml*kg-1*min
In light of these findings, I suggest a periodized approach to long term athlete development in CrossFit:
1. Muscle first.
2. Then strength.
3. Then capacity.

Here's why I suggest this order:
1. Muscle size is protective against injury.
2. Muscle mass takes a long time to develop.
3. Neuromuscular efficiency will only get you so far.
4. It can be difficult to put on muscle mass in-season.
5. The sport tests premium movements more than work rate.
6. Strength is highly correlated with muscle endurance above 40% of 1RM.
7. The concurrent training effect only works one way.
8. Maintaining is less work than gaining.
9. With resistance training, you practice the same skills that make up the vast majority of the sport.
Physical and Physiological Characteristics of Elite CrossFit Athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11209587/

  continue reading

104 episoade

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