Constantly varied functional movements performed at high intensity.
That is CrossFit. That is what separates what we do in our box with what other people do in the Globogyms of the world. We don’t do 4 sets of bicep curls and 5 sets of 5 bench presses with 3 minute rest periods in between. Not necessarily functional and definitely not intense.
In CrossFit we run, we jump, we pull, we push, and we lift. What do we do for “cardio”? We do all of that…except faster…as fast we can. We get pretty intense and that’s what we need to keep in mind when we are trying to decide on how to attack a WOD.
What’s a “better” CrossFit workout?
Heavy Fran: 21-15-9
Chest to Bar pull ups
Sure heavy thrusters would SUCK and the chest to bars will get old after a few sets, but that means you are supposed to break more. Going unbroken would be nearly impossible for us mere mortals which means it is going to be LESS INTENSE. In the end, regular Fran would be a far more soul crushing work out that kind of makes you question every life choice you’ve ever made and ponder why you even CrossFit in the first place. All before the set of 9’s.
If Kris programs a 6 minute AMRAP that involves 5 deadlifts at 275/195 and 10 Handstand push ups and Santa Claus gets a score of 1 round, do you think he had a good workout? Or maybe Frosty the Snowman did when he scaled back the weight a bit and did regular push ups for 3 full rounds? Overall, Frosty would move MORE total weight and do MORE total work. For you physics people – he had a higher power output
Look. I get it. We all want to get stronger, but going heavy all the time isn’t necessarily the fastest way to get there. I first need you to MOVE WELL which requires GOOD MOBILITY (that’s for a different blog post) and I just need you to be consistent.
Just show up and CrossFit. Strength will come.