"The Method to Our Madness"
Check out my latest blog post on the Triune site explaining why we do what we do in CrossFit!
“It doesn’t take long to pick up on all of the CrossFit lingo. Once you’ve put in a few “WOD’s”, you know all about “AMRAP’s”, “Tabata” and “met con’s”. We know CrossFit works, but do we know how it works and why we program our workouts a certain way? What is the method to our madness??
CrossFit is a strength and conditioning program using “constantly varied, high intensity, functional movements”. The definition of “fitness” by CrossFit standards is largely based on the ten general physical skills – cardiovascular/respiratory endurance, stamina,strength, flexibility, power, coordination, agility, balance, and accuracy. “You are only as fit as you are competent in each of these ten skills”, according to the CrossFit Journal. We train for endurance, strength, stamina and flexibility. Training is measurable and why all of your coaches encourage (or require) you to write down weights used, times, etc in your WOD journal. We achieve better coordination, agility, balance, and accuracy through practice. Power and speed are improved through both training and practice which helps us work toward the ultimate goal of improving work capacity across broad time and modal domains (i.e. lifting heavier sh*t in less time with different kinds of equipment!)
HIIT – High Intensity Interval Training. We’ve all heard of it, but what actually happens in your body and why is it effective training? Without getting too science-y, it all comes down to OXYGEN. Working at low intensity is aerobic. The body breaks down carbohydrates and fat for energy, body fat decreases and cardiovascular function improves. Working at high intensity is anaerobic. Anaerobic activity benefits cardio function as well as decreases body fat, but anaerobic activity is what improves your power, speed, strength and muscle mass. High-intensity interval Training (HIIT) is designed to develop our aerobic conditioning through anaerobic training. Perfect explanation for why your mile time is somehow faster with CrossFit training and without running tons of miles every week. Just ask our Relentless bootcampers!
Tabata – Another common term we’re all familiar with meaning “the longest 20 seconds of my life and the shortest 10 seconds ever”, Tabata is a form of HIIT that we see often. Many of you may not realize that Tabata was actually founded by a Japanese man named Izumi Tabata. He conducted tests on two groups of athletes to compare moderate-intensity training with high-intensity interval training. The subjects performed 20 seconds of super fast rowing alternated with 10 seconds of relaxed rowing, for a total of 8 intervals. At the end of the study, results showed that the athletes training in high intensity intervals improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate intensity training only improved their aerobic system with little to no increase in their anaerobic system.
So, next time you’re running a 400 after some heavy power cleans, just think about how many ways you are benefitting your body (in less than a 45 minute time span!) Work hard, keep pushing yourself and before you know it, those 20 seconds won’t feel like an eternity!”
