Coach’s Blog

Here’s the good news: longer cardio based wods increase your endurance for that time domain, hence why we do them sometimes. It is also why we do shorter, heavy wods (under 5 min), medium gassy wods(5-10 minutes), moderate wods (10-20 minutes) and a mixture of timed and tasked wods. We use a combination of gymnastics, weighted movements  (light, moderate or heavy) and cardio. Programming is not random, rather very carefully planned out (and well in advance) based on the principles of variance- not preference of the members, of which there are as many as there are wods.

The bad news: the longer the wod, the less the intensity, making you less efficient or metabolically active. A longer wod doesn’t burn more calories and NO WOD undoes poor eating habits or a big weekend. A heavy 5 minute wod can do more for your fitness than a moderate 1 hour run. However, the principles of CrossFit dictate that we address all the energy systems and all general physical skills making us prepared for anything.  We also not want to out train our weaknesses by only doing what we like, we could go to a GLOBO gym for that!  We will gladly explain how we program the box if you want a more detailed explanation, courtesy the CrossFit Level 2 cert that our head coach possesses. In the meantime, here is the CrossFit Prescription from our founder, Coach Greg Glassman, any deviance from this prescription, decreases your results and hard work:

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports

You can read more about CrossFit’s definition of fitness HERE

See you next week and remember  THIS IS NOT HARD!!! #whole30

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