Written By: Head Trainer Shawn
CrossFit programming can often times get a lot of flack because it appears to be completely random. Like throwing a bunch of stuff at a wall and seeing what sticks.
This can leave athletes and trainees wondering to themselves…
Why am I doing this?
How does this help my squat? My running? My life?
And, that’s fair. To the layperson who doesn’t write out the programming, it can absolutely seem completely randomized. And, without necessarily being able to see the direct connection to the metrics you’re personally after improving, that can be very frustrating.
Our program is varied, not random.
When you initially look at a program, regardless of what the goal is, it can be simple and obvious when following a linear plan that looks a lot like the desired outcome. When the program doesn’t have that obvious skeleton, the thought goes to ‘Oh, this won’t help me.”
IE. If you want to add more pounds to your squat, you should be squatting. If you want to run faster, you should run more.
Although there is some truth to this, and I will often write structured linear programs, there is a lot of fault in this logic from a physical development standpoint.
In CrossFit, we train patterns, not just exercises. Additionally, we aim for increased work capacity across broad time and modal domains. We know, and intimately understand, that by building a more robust individual, your goal will not only be reached, but exceeded.
We look at global patterns. Squat, hinge, press, pull, carry and core.
There are many, many ways to train each of those movement patterns in different and effective ways.
Just lookin at the squat…
Let’s say we want to build towards a back squat PR.
We can utilize the lunge in a variety of different loading parameters. We can front squat, overhead squat and zercher squat. We can add in leg extensions and hamstring curls. We can manipulate range of motion in a multitude of different ways. We can build leg endurance and recovery capacity on a bike. We can leverage the glutes with extensions and bridges. And those are just the surface level options we can explore. All of which will drive your back squat number up.
At CrossFit Achieve, we focus on the pattern. We hone in positions, Then we progress intensity.
Varying our movement selection affords us a lot of progression throughout out training career.
First and foremost, varying the movement and stimulus highlights and builds up missing pieces. Most people don’t lack effort, they lack capacity in weak links. ‘Random’ movements help expose and fill those gaps.
Secondarily, they reduce pain and injury potential.
Repetitive loading and movements without variation causes very specific and high levels of stress to the same joint structure and muscle fibers, increasing the likelihood of overloading the tissue and causing breakdown. Variation allows us to load in different patterns, ranges, and planes. This, over time, helps improve joint positioning and builds strength in ranges that are underutilized.
We will always focus on longevity over short term performance boosts.
Like we talked about earlier, variations will improve your main lifts. Maybe not as directly as doing the exact thing, but the stability, control and coordination gained from changing the stimulus has a direct carryover as the tissues adapt.
Improving your splits squats will directly relate to your back squat.
Bent over rows will drive your pull-up capacity.
If we improve your midlines ability to stabilize, flex, extend and rotate, EVERYTHING improves.
Variations also prepare us for real life.
Things aren’t predictable in the real world. You’ll never find a barbell in the wild that your life is on the line if you can’t lift.
You’ll be exposed to awkward positions, unbalanced loading and the demands of the real world. Variation gives us preparation and fitness outside the gym, where it matters most.
Again, from the outside a week of CrossFit programming can look completely chaotic and unstructured. Know that everything I write in our affiliate track is very intentional. We program in blocks, like classic strength and conditioning. We employ linear progression, conjugated progression, wave loading progression, and any other format that will drive adaptation in our members. We utilize assessments, individualized movement regressions/progressions and very goal driving training. There is always a reason for what we are doing. If you don’t believe me, ask me about why we are doing our workout today.
I challenge you to, the next time you’re in your affiliate class, ask your coach what the intention of the day is. What you’re building, what the stimulus is, and where your focus point should be. I can stand behind each and every coach on our staff in that they will point you in the right direction. Hopefully your affiliate coach can as well.
Back to randomization…
With the prevalence of AI these days, it can be so simple to generate a program and start throwing random workouts in your life.
It’s not hard to get someone sweaty, crushed and sore. But, like any athletic development, you need the right inputs at the right time.
You need some individualization and you need some long term progression.
It’s only random if you don’t understand it. The goal isn’t to just choose exercises. It’s to build a body that can handle anything thrown at it.
