When you think of an exercise routine, what comes to mind? The same routine over and over again—completely predictable? Or constant change, moves you can get right, and the worry that an unknown move could lead to injury?
The former is boring, and the latter creates fear. So which is it? What if the answer was neither? If you think the same routine day in and day out is boring and leads to a lack of productive workouts, you would be absolutely right. But if you step out, despite the fear, to try something unpredictable, your risk of injury increases exponentially—especially if you don’t have a trainer or coach present.
But CrossFit is different.
We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.
CrossFit is constantly varied but predictable. Predictable movement patterns, predictable loads, amounts of work, and intensity. It strikes a unique balance by being constantly varied yet predictable in its approach. This predictability is key to ensuring safety, inclusivity, and consistent progress for all athletes.
Crossfit & Predictable movement patterns.
There are six movement patterns inside a CrossFit program.
Push,
Pull,
Core,
Squat,
Bend,
and Lunge.
Push exercises include push-ups and overhead presses. Pull exercises encompass pull-ups and bent-over rows. Core exercises can be planks and sit-ups, while squats and deadlifts are prime examples of squat and bend movements. Finally, lunges can be performed as walking lunges or reverse lunges.
A movement pattern trained one day will likely not be trained the next. This allows for sufficient recovery, safety, and inclusivity. CrossFit will demand the utmost consistency throughout the essential movement patterns before progressing with intensity, volume, or complexity.
For example, if an individual is still working towards walking lunges with their knee contacting the floor every rep, a loaded walking lunge, a loaded box step-up, or a pistol squat will not be prescribed. Whether walking lunges, box step-ups, pistol squats, or barbell overhead walking lunges are prescribed, the mechanics and challenge of the lunge will be predictable for the athlete's skill set.
CrossFit & Predictable loading.
CrossFit's prescribed weightlifting will follow a progressive sequence, meaning the weightlifting prescription will prescribe athletes to complete a few more repetitions at the same load or a few fewer repetitions but with a heavier load than the previous weightlifting training day. Through basic linear progression, athletes can predict, week to week, what amount of reps or weight will be appropriate for their capabilities alongside how much energy they have to put forth towards training that day.
Linear progression is a systematic approach to strength training in which the load or number of repetitions gradually increases. This method ensures continuous improvement by progressively challenging the muscles, allowing the body to adapt and grow stronger. By following a structured plan, athletes can predict their progress and avoid plateaus.
CrossFit & Predictable Volume and Intensity.
During the whiteboard brief, CrossFit coaches will instruct athletes to use sustainable, tough sustainable, or unsustainable effort levels through the training for the day. CrossFit metcons will consist of short-time domains and high power output, moderate-time domains and moderate power output, and extended-time domains and low power output.
From week to week, athletes will see small increases in volume or small increases in intensity. For example, if a metcon includes 75 total air squats in the first week, week two will most likely have 90 air squats, not 150. Coaches work with each athlete in class individually to ensure they know what type of effort to use and that each athlete works safely and effectively, avoiding doing too much work or over-exerting themselves.
Gradual increases in volume and intensity are essential in preventing injury. Athletes can build strength and endurance by incrementally challenging the body without overloading their muscles or joints too quickly. This approach minimizes the risk of strain, fatigue, and other training-related injuries, ensuring long-term progress and safety.
We want any individual who has been a member at Fort Fitness for 3+ months to look at a weightlifting, gymnastic, or metcon training segment, acknowledge the intent of the training segment, and predict what loads, reps, and skills they should use to achieve the intent—all on their own! Consistent predictability will lead to safe training and consistent progress.
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