On CrossFit

On CrossFit

  With any training methodology it is first necessary, for any rational discussion, to distinguish between theory and application. Think of it this way: in theory, deadlifts will provide an incomparable stimulus for developing power and mid-line stability, in application, however, they can literally break you. But, to keep the discussion in the territory of logic, we must not observe isolated incidents of application as though they represent an entire theory, lest we wish to commit an inductive fallacy. In theory, CrossFit is the most effective strength and conditioning modality. Firstly, I’ll detail the theoretical components and then discuss how to move into application.

  CrossFit essentially distills into three elements: weightlifting, gymnastics and metabolic conditioning. I’ll detail the contents of these three variables later. Within this there is an infinite variety of challenges you can assemble, manipulating the intensity and volume variables as much as your imagination allows. Following the actual prescription of CrossFit inc. the structure of your typical program is as follows:

3 Day Cycle 1 Day Rest

Day 1: Metabolic Conditioning (Running, Rowing, Swimming, Biking, Skipping.)

Day 2: Weightlifting (Clean and Jerk, Snatch, Deadlift, Squat, Overhead Press, etc.) Gymnastics (Pull Ups, Dips, Muscle Ups, Handstands, etc.)

Day 3: Metabolic Conditioning, Weightlifting, Gymnastics.

Day 4: Rest.

   The pattern is that on day 1 you focus on a single skill, mastering the mechanics and concentrating on what most needs improvement. On day 2, you mix the two skills you didn’t practice on day 1. On day 3, you combine them all. On your successive 3-day cycles you select a different skill for day 1 and adjust days 2 and 3 accordingly.

   As with any program involving complexity, variety and heavy loads, practice mobility and stability drills and know when your ego is pushing you into danger. Be brutally honest with yourself; master the fundamentals with patience before progressing. The beauty of this methodology is that, after suitably gaining proficiency, it becomes absolutely liberating. Everything becomes feasible; you’ll never find yourself rejecting a challenge because it conflicts with your sport: CrossFit is the exploration of the unknown and unknowable.