Last weekend, the CrossFit seminar staff was back to deliver the Level One Certificate Course at Colchester Fitness Centre. Attendees enjoyed two days of expert classroom instruction, with small-group training sessions, and coach-led workouts, all focused on CrossFit’s proven methodology. Part of what they work through, is CrossFit’s Theoretical Hierarchy of Development.
“Looks like a pyramid to me.”
Yep. A strong, stable construction, with a wide base for a solid foundation… that’s because, according to CrossFit, although we don’t deliberately order the different components, nature often will.
Nutrition is the foundation of the pyramid
The quality of the food we consume, or what we fuel our bodies with, will influence our metabolism and therefore the molecular foundations of our muscle, bone, and nervous system. Our ability to train long term depends on what CrossFit describes as adequate nutritional support, stating that any training system worth its salt will take that into consideration in order to be successful for any real length of time.
Quality nutrition according to CrossFit
The CrossFit Journal makes detailed reference to the critical role nutrition plays in being fit, and how it can help or hinder your training efforts. It highlights The Zone Diet – which follows a split of 40% carbohydrates, 30% protein, and 30% fat – as effective whether your goals are about athletic performance, disease prevention and longevity, or body composition. But keeping the first quarter of the Fitness in 100 Words (above) in mind offers the same idea without feeling so rigid or prescriptive.
A deficiency in the pyramid means the components above will suffer
Obviously life’s not quite as simple as a pyramid, but CrossFit’s Theoretical Hierarchy of Development is useful for identifying where we might need work. For example, if you’re struggling with a skill or movement, or have hit a plateau either in training or in your chosen sport, you can use the model to try to work out why it might be happening. If you suspect you’re deficient in one of the foundational components (like if you’re eating “poorly”), you’re better equipped to troubleshoot (like by trying to eat less poorly!), and then push through a plateau, perfect that skill, or build on that movement.
The good news is, you don’t have to pass your CFL1 to get your head round the hierarchy of development. That’s what your coaches are for! Whether it’s a friendly chat before or after class, or a more formal meeting, part of your CrossFit Coach’s responsibility involves them being on hand to offer you guidance at each level of your own pyramid.