With fitness defined in a measurable way it allows us to make real decisions on precise data. How do we know if we attain fitness?… We can look at actual results and instantly be able to tell if we have become more fit, if we are fit or if we have become less fit. This is where benchmarking comes in… doing workouts more than one time to see whether or not you’re improving. Based on the practice of benchmarking we are able to collect results on what methods work best to help us attain fitness.
Let’s remember the definition of fitness: increased work capacity across broad time and modal domains. In terms you can understand: improved the ability to complete more measurable work during short, medium or long efforts that include many different types of movements.
There are three components that define CrossFit and make it a meaningful program for those looking to make marked measurable improvement in fitness performance and they are.
Constant Variance. Functional Movements. High Intensity.
Constant Variance: consistently changing the stimulus(workout) which will provide constant state of challenge in which the human body most readily adapts without plateau.
Functional Movements: multi-joint movements which incorporate coodination of many muscle groups to work in concert with one another. Doing this provides a larger stimulus in which creates greater adaptation.
High Intensity: which is measured in relation to an individuals maximum intensity. Which means some component of every workout will present high challenge. This trait(high intensity) is the trait most commonly associated with positive adaptation in training.
Ways to constantly vary your training for maximum result.
Time… constantly changing the length of effort ranging from just a few short seconds to lengths up to several hours.
Reps… constantly changing the amount of reps of a particular movement. Your body will adapt differently when completing a heavy single deadlift than fifty at a sub maximal weight. Both have benefits of a different variety that will both improve your fitness.
Weight… constant variation of weight used will allow your body to adapt differently allowing for it to build strength and endurance not just one or the other.
Movement types and modalities… constantly vary the types of movements: pressing, pulling and squatting. Gymnastics, Weightlifting and monostructural.
Functional Movements that provide optimal results:
Training the main lifts: Deadlifts, Squats, Presses, Snatch and Clean & Jerk.
Practicing gymnastics: Handstands, Push Ups, Pull Ups, Muscle ups and the like.
Running, biking, rowing and jump roping often.
Learning new sports and movements at every opportunity.
Using high intensity:
High intensity is relative to your skills and abilities. Doing a proper air squat for a day one athlete is often quite difficult(relative high intensity). Each day athletes should be working to their maximal ability that day. The intensity should begin as FOCUS a mental intensity on perfect TECHNIQUE and position through the entirety of single reps. Then the intensity will build into being FOCUSED for CONSISTENT multiple reps. Then the intensity will build further by doing high quality multiple reps with SPEED. The intensity of workouts will then intensify even more as reps are completed under fatigue, with no rest, under duress, with weight and pace.
It is important to note that there are many programs that can help you get more fit. These three components are absolutely necessary for sustained improvement however. Without them a plateau will arrive. CrossFit is constantly varied, functional movements executed at high intensity and is scientifically proven to be the best way to attain fitness.