To an outsider CrossFits ‘constantly varied’ approached to training can at times appear to be just completely random with no thought process behind it.
However, if you look more into how a good coach program’s for CrossFit you will see that there are certain underlying themes within the program:
1. Consistent work on technical skills
2. Strength program
3. Workouts that will focus on each of the 3 energy systems (oxidative, glycolytic and creatine phosphate)
Technical skills.
It’s important to practice proper technique as we all want to lift heavier, do double unders, muscle ups etc. a good cf program will set aside time usually before a workout to work on these to train proper movement patterns.
Key words here: mechanics, consistency, intensity.
Strength program.
This is a major part of cf training and a good program will inc a structured strength program that will help all athletes make gains in this area from squatting and pressing to the Olympic lifts for example.
Benefits of weight lifting are more than just increasing strength it can also help to:
1. Reduce stress and anxiety
2. Reduce fat. (Boosts metabolism)
3. Increase athletic performance
4. Increases bone density (studies have shown weight bearing exercise reduces risk of osteoporosis.
5. Improve posture.
Energy systems.
Workouts in a good cf program should vary in terms of Reps, loading and time so that each workout will target one of the 3 energy systems so as to test aerobic capacity and anaerobic capacity eg. 20min workout will have the athlete in the oxidative system. Attempting 1 rep max snatch will have the athlete in the creatine phosphate system.
Here at CrossFit Coleraine our cf program is scalable and revolves around these themes and is designed so that anyone from a competing crossfitter to a regular crossfitter can reach their full physical potential in a safe enviroment and avoid injury.