http://library.crossfit.com/free/pdf/CFJ_Lessons_Sherwood_Feb2012.pdf

Some nice things to take away from this article

Classic GPP is pure, beautiful, elegant CrossFit. At its core

are couplets, triplets, going heavy at least once a week

and, every now and then, going long. There is no real

need to build overly complicated workouts that look

super sexy on paper.

In other words, the productive application of force is

technique dependent.

My lessons learned about the O lifts lead nicely into

something that I forgot for a while: light to moderate

weight hurts way more than heavy weight does. This

goes back to an earlier point. Classic, elegant, wonderfully

effective CrossFit GPP programming lives in couplets

and triplets. Take a look at some of most notorious WODs

that leave you lying on the ground wondering how

something so “simple” turned out to be so nasty. Chances

are they contained a light-to-moderate loading of two or

three movements paired intelligently to keep the athlete

moving and the power output high.

Don’t get me wrong … you need to go heavy. It’s a critical

part of the programming. CrossFit is not a conditioning

program. It is a strength and conditioning program.

Eating the right foods is like taking

legal steroids as far as I’m concerned. I was stronger, fitter,

and faster than ever before. My body composition was the

best it had ever been, and it was easy to maintain