With more new faces at LAX CrossFit all the time, we wanted to revisit where the thought behind the programming comes from. In case you’re wondering, it’s well thought out, periodized, continuously being tested, and designed to optimize performance. We’ve also got a post coming up tomorrow specifically related to the topic so a little information ahead of time makes a whole bunch of sense.

What is GPP?

Depending on how long you’ve been in the CrossFit game, you may have heard the term. It stands for General Physical Preparedness, and it’s a big building block on which the CrossFit methodology and approach to fitness is built on. The idea is fairly simple. In terms of fitness, CrossFit training is meant to prepare you for just about anything – i.e. another often used term: the Unknown and Unknowable. It does not necessarily mean the programming itself is in anyway random. It can be from time to time, but in order to really be prepared for anything, you have to make sure to train as many aspects of fitness as possible.

GPP programming has always been a staple at LAX CrossFit, and for the most part what CrossFit Main Site programming is all about. We’ve always prided ourselves on giving you a well rounded programming, based on the principles of GPP. A combination of lifts, strengths, skills, conditioning and a whole bunch in between. It has been balanced, thought out, and always planned well in advance. While the GPP aspect of our programming isn’t going anywhere, we’re adding a layer of complexity to our programming, which should get you all stronger, faster, more mobile, and most importantly – healthier.

Cycles and Focus

Moving forward, we’re incorporating more focus specific cycles into our programming. That means we will be working harder on a specific skill/strength/concept for a set period of time, while other aspects of our training will go into what we’re calling maintenance mode. Cycles will focus on strength/powerlifting, olympic lifting, gymnastic skills/strength just to name a few. This will all go into affect in December, right after the Thanksgiving holiday. The first cycle will be a Smolov Jr Squat cycle. It’s an intense 3 week squat cycle. We will be squatting 4 days each week (including Saturdays). I’ll go into more details on Smolov Jr in another post, but the overall premise is, you guessed it, get your squat numbers up! You’re all going to get super strong!

After the squat cycle, we will shift gears to Olympic lifting, followed by a conditioning/Open prep cycle. Those will lead perfectly into getting you all ready for the CrossFit Open and our yet to be announced Double Trouble Competition (hint: Save the Date, 2/20/16, and start locking down a co-ed partner).

Maintenance Mode

So you might be thinking that maintenance mode sounds like we will hardly touch on some key aspects of fitness, but it’s actually quite the opposite. The concept of maintenance mode comes from one of the best teachers I’ve had – Ido Portal. His specialty is movement in all forms, and strength and mobility are big pieces of the movement puzzle. In discussing programming with him and reading his philosophies on it (I’ll be the first to admit I have only a sliver of his or any programming wisdom), having a focus while putting most other things on maintenance is a key part to development and growth. That does not mean we will be forgetting about these other items, in fact they may come up more often than you’ve seen them in the past. They will, however, appear in decreased quantities and intensities compared to the focus anyway. That is the idea of maintenance.

What It All Means

If you’ve gotten this far (and didn’t just scroll for the WOD), then thank you for reading my little informational piece on what’s coming down the pipe at LAX in terms of programming. The idea is simple – we’ve put a lot of thought into getting you great programming which we hope will get you all kinds of strong, fast, mobile, fit, and most importantly – the healthiest version of yourself possible. All you need to do is get your butt in here on a regular basis and work hard when you’re here. We’ll do all the rest with great coaching and great programming! #GetSome!!!

Workout of the Day 6/19/2017 – Monday


A. RSP – Week 10, Day 1
Back Squat 5 x 5 @ 88%

B. Met-Con
5 Rounds:
200m Run
12 Toes to Bar
8 Deadlifts (275#/185#)

CrossFit Lite

A. Met-Con
4 Rounds:
200m Farmer Walk (2 x 1.5 pd/2 x  1 pd)
40 Sit-Ups
30 Air Squats
20 Burpees

CrossFit 101

Push Press 8-8-6-6-4-4-2-2

For Time:
80 Push Press

EMOM 5 Air Squats. At the end of the first minute, and every minute after stop work and complete 5 air squats.