METHOD TO THE MADNESS

“Constantly varied…”

I swear I’ve heard that somewhere, or at least seen it on a t-shirt.

Often times, the programming at the box may seem very random (aka varied).  You may have heard someone say even there is a “method to the madness” but have you ever stopped to wonder what that is exactly? 

There is, in fact, a theoretical template for CrossFit programming designed to incorporate varying exercise modalities and varied range of times, while maximizing both intensity and recovery.  The “theory” being that, properly programmed, athletes will maximize improvements in performance and minimize downtime due to fatigue, overtraining or injury.

This is a good time to define a few terms you should be familiar with; those being Frequency, Intensity, and Volume.

Frequency is simply how often something occurs.  Normally, it refers to training in general (i.e. how many days per week one trains) but can also be used to describe how often a particular exercise or modality of exercise occurs.

Intensity refers to the effort expended during a training session.  Two simple ways to change intensity are to change the weight one uses or change the time one performs the exercise(s) for.

Volume refers to the total instances something is performed in a training session.   A 1RM attempt usually follows a low-volume scheme of warm-up and work sets.  A WOD like “Karen” has a high volume with 150 Wall Ball Shots (my butt cramped just typing that).

Below you’ll see the template for CrossFit training programmed on a 3-on-1-off schedule as well as a 5-on-2-off schedule.  It was first published in CrossFit Journal Issue 6 – if you haven't checked out the CFJ, I highly recommend it.

The 3-on-1-off template is believed to maximize results by allowing for more recovery and the ability for the individual athlete to maintain maximum relative intensity.  The 5-on-2-off template, while considered less-than-optimal in its absence of the reasons mentioned above is a viable “convenience” alternative to better match the common American work schedule.

As indicated, the M, G, and W above refer to the exercise modalities of Metabolic Conditioning, Gymnastics, and Weightlifting respectively.  Simply stated, Metabolic Conditioning exercises are those that increase respiration rate (e.g. rowing, running, etc.), Gymnastics exercises are those using your own body weight as resistance (e.g. air squat, pull-up, etc.), and Weightlifting exercises are those where you move an external load (e.g. Barbell Press, Kettlebell Swing, etc.).  Additionally, the appearance of the M, G, or W indicates a single occurrence of that exercise modality in the WOD.  Days with only one modality are referred to as “single-effort” days, those with two exercises as “couplets,” and those with three as “triplets.”

Examples of a weightlifting (W) single-effort day would be 5x5 Back Squats @ 80% 1RM or Grace with her 30 Clean-&-Jerks for time.  “Nancy” is a good (MW) example of a couplet with five rounds of running coupled with Overhead Squats; Fran” is also a great one also (GW).  Finally, “Jackie” is a prime example of a (MGW) triplet with rowing, thrusters, and pull-ups all in one great WOD.

You may notice a few things when looking at the template:

1. Rest days are programmed in to each, emphasizing the importance of scheduled recovery.
2. Single-effort days, more likely to be higher intensity, normally follow rest days.
3. Exercise modality constantly changes, as does frequency, intensity, and volume.

Now you’re probably saying “Wait a minute!  We just did ‘The Filthy Fifty’ and I don’t see any such beast mentioned in this template!”  That’s right.  You don’t.  Outside of the benchmark WODs many named WODs are conglomerations of exercises that were popular with its creator – some may follow the template while others may not. 

It’s also important to remember what you see above is a “theoretical” template and as such the programming at the box may fit this paradigm at times and at times it may seem to go in a different direction.  The ultimate thing you should take away from it is there is some logic to the randomness and good programming and regular rest are essential to improving performance.  Additionally, you should understand a schedule similar to 5-on-2-off requires some “self-discipline” on the individual athlete’s part because, with sub-optimal rest frequency, s(he) may need to self-scale by dialing back intensity or volume in later parts of the week.  This is a good example of why it’s important to check the ego at the door all the time.

So here’s to the beautiful chaos of it all.  Hopefully, this expanded your understanding of why CrossFit can be so effective when you combine good programming and smart training.

3, 2, 1…GO!

Chris