Rest day at CF42s…

The Hopper Model

Imagine a theoretical hopper filled with an infinite number of randomised physical tasks. From this hopper tasks are drawn and you are asked to perform them as best you can. Literally anything could be chosen: Run a 5k, Max Deadlift, 21-15-9 Thrusters and Pullups for time, dig a 2′ x 5′ x 3′ ditch for time, etc… How would you do?  This model suggests that your fitness is based upon your ability to perform well at any physical pursuit, even unfamiliar tasks, or tasks combined in infinitely varying permutations.

In nature there is no distinction between cardiovascular and strength work, and unforeseen challenges that often arise without warning. Thus, in training no distinction should be made and new skills should be practiced regularly. With this understanding the current paradigm of training peridizaion, sets, reps, and routine becomes obsolete in favor of a constantly varied exercise program.

What the Hopper Model is not, is a method of regular programming.  We want variance, but we don’t want random, goal-less, plan-less programming.  The Hopper Model is meant to be a test of our programming, to ensure we are training in such a way that we are building capacity in a broad, general, and inclusive preparedness.

What don’t you want to see come out of the Hopper?

You have far more to gain from training your weaknesses and things you are afraid of than training your strengths. -adapted from CrossFit Goodland

3 Responses

  1. @ Zap Moonah

    5RM Thruster

    Then, later in the day


    AMRAP 20 min of
    5 HSPU
    10 Pistols
    15 Pull-ups

    10rds +5 +10 rxd

  2. Squat Clean practice, then:

    30 HSPU for time
    Each time you break, do as many as possible 60kg Squat cleans

    HSPU – Squat Cleans
    9 – 5
    14 – 8
    18 – 12
    22 – 15
    25 – 18
    28 – 21

    + some extra Squat cleans.