Varied, Functional, Intense
Constant variation is important to our training protocol to create well balanced athletes. Humans are not meant to simply lift heavy weights, nor arethey best suited to train solely for endurance. There are three main energy pathways: phosphagen, glycolitic, and oxidative (see figure on right). Their primary functions are to power extremely short strength bouts, anaerobic sprints, and longer aerobic work, respectively. A well rounded athlete must be competent while performing work in any energy pathway, or any time duration. Variation also prevents adaptation to training which promotes constant increase in work capacity over time. Psychologically a varied routine helps to prevent boredom. Routine is the enemy.
Functional motions are a return to the natural motions that the human body has evolved to perform as long as there has been a human body. Today’s typical gym floor is littered with a sea of machines to isolate certain angles or muscle groups through contrived patterns. These machines have been increasing in popular use for about the past 40-50 years which is less than 1% of human existence, and are thus not an ideal way to train the human body. A functional motion uses multiple joints and muscle groups through a full range of motion. These motions require involvement of both core and extremity moving the body and/or an external object effectively and efficiently. In CrossFit workouts we run, row, lift, throw, squat, push, pull, press, and jump. For this reason their application to real world pursuits such as sport, combat, or manual labor is much more noticeable and direct. Don’t work out on machines, become one.
Intensity is defined as power output. A final, but important quality of functional motions is that they have the unique capacity to move large loads, long distances, quickly. These three qualities (load, distance, and speed) relate through simple physical equations to produce power output. Power output is the independent variable most commonly associated with maximizing favorable adaptation from exercise. Intensity; however, is relative to the individual and is only desirable after proper technique, mechanics, and consistency have been obtained through practice and repetition. Our workouts are often short in duration, but very potent medicine.
