If you’ve spent any amount of time at our gym you’ll notice that our programming is a bit different than other CrossFit gyms. CrossFit as a whole prides itself on being constantly varied; we do different, fun, and exciting workouts each day. That’s why many of us got into CrossFit, to get out of the repetitive grind of the average gym.
However, varied does not equal random. Our program is meticulously planned out in advance. I have the basic outline of our program for the next 6 months. Our program is designed to progress you through the slow lifts, Olympic lifts, and speed work, across what is more or less a periodized approach. You’ll see we build intensity across our 3-4 month blocks having our athletes ready for very high intensity workouts at the end of each block.
But, just because a program is varied daily does not make it an effective means of training. I’ve traveled to many gyms across the country, and more often than not you’ll see workouts that we call “Any A**hole Workouts.” These workouts look like something that anyone could throw together, whether they’re trained or not. Something like 100 wall balls, 80 burpees, 60 pull ups, 40 push ups, 20 turkish get ups, 2 rounds. And that’s an every day occurrence. They pride themselves on being “intense” or harder than anything else out there.
Is harder necessarily better?
The human body is not physiologically capable of operating at 100% output every day. Honestly, not really even 5 days per week. So what’s the point in programming ass kicking workouts every single day? Not just hard workouts, but workouts that are designed to beat you down. Short answer, there’s not much benefit.
If you look at an elite level athlete, say a 100m sprinter, they aren’t sprinting the 100m dash all out every single day. So why should we do CrossFit all out every single day?
Elite level CrossFit athletes pace automatically. They’ve been doing it for so long that they don’t know any other way. They don’t run themselves into the dirt daily. You may say “well he did that workout sooo fast though.” Fast compared to who? You or me? Oh yes, they are faster than you and me, that’s for sure, but it was still paced. They’re just phenomenal athletes and better than us.
We modulate pace in class through our percentage outputs. 80% means consistency. Difficult but consistent. You’ve heard me say many times “Don’t do your first round super fast and have no energy left for the rest.” Forcing a pace allows us to optimally train the proper energy systems.
But what about those pesky rest intervals?
We use rest intervals for two reasons:
- To allow you to maintain a pace and make sure you can maintain your output.
- To allow you to push a little bit harder than you think you can
- If we say work hard for 2 minutes, with a 2 minute rest, then repeat, you’ll be able to push harder than if you had to do that same 4 minutes straight. In this way we are building your threshold so you can ultimately work harder for longer.
In the end, you have a lot of choices in CrossFit gyms. With the explosion of CrossFit some gyms are great and some are plain awful. We pride ourselves on having the highest quality programming and instruction. Everything we do has a purpose. We have designed a fitness regimen that is sustainable and can give continued results for years. Many programs’ successes plateau and falter after a few months; not so at BCF. Stick with us for a few months and you’ll see results, I guarantee it.
Way too many smiles on those airdynes
A. Power Clean 3 sets x 3 reps
3 Deadlifts (heavy, add per set)
50m Farmers Carry
200m Backwards Run
Rest 2 minutes b/w sets