This is going to be the story of why we train the way we do at CrossFit Winnebago. Constantly varied, functional movements at relative high intensity. CrossFit.
We are not afraid of the word CrossFit because WE KNOW that the word means something different than what a lot of people on the internet think about it.
How We Train
On any given day, you are going to see a host of different workout styles, movements, lengths of workouts, and combinations of workouts.
This variance is intentional, as the demands of life often fall outside the range of three sets of 12 reps or a controlled heart rate.
This training is even more intentional in the sense that consistent exposures will give you a greater capacity to do work in a bunch of different disciplines, environments, and circumstances.
While our training is varied, it is not random.
We use three different modalities of training.
- Monostructural Movements – Think longer form cardio like running, biking, rowing, etc.
- Gymnastics Movements – Any movement that is not running and involves moving your bodyweight
- Weightlifting Movements – Any movements that involved an external object that is being moved.
Week of Training Example
Our weekly structure of training might look something like this:
- Monday – Monostructural (Sprint)
- Tuesday – Weightlifting and Gymnastics (Medium)
- Wednesday – Monostructural, Weightlifting, and Gymnastics (Long)
- Thursday – Low Intensity / For Quality OR rest day
- Friday – Weightlifting Only (Low Rep)
- Saturday – Monostructural and Gymnastics (Medium)
- Sunday – Rest Day
The Results
When someone buys into this style and method of exercise, the results are astounding. First, and most importantly, you are able to train for a VERY long time using this strategy. While that might be a “hot take” in the non CrossFit community, the reality is that the variance in time domain length, combination of movements, and intensities will allow your body to recover, adapt, and adjust to each day’s stimulus.
This also gives people the opportunity to train movements in different ranges of motion.
For example, let’s look at all of the different ways a person can “press” in a CrossFit training program.
First, we have a push up. A horizontal press often done for a higher amount of repetitions.
We also have an overhead press. A vertical, upward press done for both high repetitions at low weight and low repetitions done at a higher weight.
You might also see a ring dip. A vertical downward press done both low weight, high rep and high weight, low rep.
You might also come across bench press, bar dips, thrusters, ring muscle ups, and the list goes on.
What this variance does is give the athlete a broad exposure to different movements and ranges of motion as they pertain to a press.
When done right, with the right approach, most find that although none of these movements are trained in a “cycle” their bench press will still go up in weight as a result of consistency and varied exposure.
Same outcome can be applied to almost all of the movements we do in our gym.
Want to get better at running? training your aerobic capacity on the bike and the rower will correlate to better run times.
How to Get the Most Out of CrossFit
All of the above IS NOT to say that the only way to get the most out of doing CrossFit is to get to the gym 5-6 days per week.
That works for some people, but not everyone.
What the above IS saying is that there is a method to the intention that we are doing in the gym every day. It is also saying that consistency over a long period of time is the most important key to success.
Consistency might look like 2 days in the gym, hitting the right stimulus for the day, one quick at home workout per week, and 2-3 long walks during the week.
It might also look like 4 days per week with an additional longer run or cardio day to destress and get outside.
It also means the right mindset with the gym. Training, while a critical piece of the puzzle, is far from the most important.
Most often, training looks like 60 minutes out of 1,440 minutes in a day. Decisions around stress, distractions, food, sleep, and relationships all carry as much or more impact on the outcomes people desire.
Yes, strength training has a high impact on success, but so do the little decisions throughout the rest of the day.
Here’s the too long, didn’t read version of the article:
Prioritize Healthy Sleep. Prioritize Nutritious Food. Prioritize Good Relationships. Prioritize Consistent Training.
Get better in the gym, so you can be better out of it.
