Understanding the CrossFit 234 programming structure can most easily be accomplished by first understanding the methodologies of CrossFit as a fitness modality. So, let’s start there.

What is CrossFit? CrossFit is, simply put, “constantly varied, functional movements performed at high intensity”.

Now, what does that mean? That means that we utilize natural and functional movement patterns to execute tasks that resemble tasks necessary in everyday life. We do so under a constantly varied structure. The variance part does not mean random.

Variance can come in many ways, such as different time domains, different loading demands, different movement patterns, different direction of movement, etc. Due to the nature of statistics, it is impossible to have variance without occasional redundancy. This means that a squat may be seen in back to back days, or a press overhead in the same regard.

Intensity is the primary factor, that can come veiled in many ways. Lifting a maximal effort load for instance, is quite an intense effort. Sprinting 50 meters is an intense effort. Maintaining intensity over an elongated period of time, greater than about 6-9 minutes is impossible. Intensity, by nature, is inherently temporary. That’s not to say you can complete a 15:00 workout wherein the effort is exerted was done so with full intensity. It just means that you’re not going to perform with continual intensity throughout that period of time. With intensity comes the need to understand it, and to utilize it wisely so as to preserve it throughout a workout.

Now that I’ve extremely briefly depicted the premise of the CrossFit methodology, I will insert the basis of CrossFit 234’s methodologies and philosophies. As a training method, CrossFit does not recommend having a separate strength component to be included in most days of the week. If you’ve ever followed HQ programming, you’ll notice it doesn’t really exist. At CrossFit 234, we err to a strength training bias for a couple reasons. First of all, our members really enjoy this as part of their training day. Secondly, building raw strength capacities will have direct benefits to an athlete’s CrossFit performance. When constructing the program for the week, the items considered for maintaining variance include;
-Mono-structural Cardiovascular Metabolic Conditioning

Within these categories exist the subcategories of consideration, to include;
-time domains
-loading (light, moderate, heavy)
-repetitions (low rep, moderate rep, high rep)

We combine these factors within classic CrossFit methodologies to most commonly be represented in couplets and triplets. Meaning, two or three different movements in one workout. Because of variance, we sometimes add to this equation.

What makes CrossFit effective is combining these elements in such a manner that allows for intensity to play a dominant role in the execution of the work prescribed. This is where proper scaling and modifications are incredibly important. Every workout is designed with a specific stimulus, generally regarding the time domain over all else.

Performing shorter workouts, with high intensity, is the cornerstone to the efficacy of CrossFit. This is what allows us to “increase work capacity over broad time and modal domain”, which is the legal definition of fitness as fought for and legally attained by CrossFit HQ. This is also how we can become very fit, and have increased our general physical preparedness (GPP) within a one hour class period, attended 3-5 days a week. CrossFit is coined as “specializing in NOT specializing”. We are utilizing methods and applications of fitness and strength to increase our GPP, not to become an expert Olympic weightlifter, or an expert marathon runner, or an expert rower. Instead, we aim to become a novice in all the categories. Because, when put together, will make us a well-rounded and highly fit individual, competent in completing tasks as life throws them at us.

Regarding our time domains, we follow the classic structure of CrossFit programming. Our typical workout will be between 8:00-12:00 long. We aim to program (1) workout per week that enters into the 20:00 time domain or beyond. As a caveat, HQ considers anything 15:00 and beyond as a “long” workout. We will also often have at least one workout per week that can be performed in 5:00 or less. We do so to attack within 2 of the 3 primary metabolic pathways. The two metabolic pathways that allow for adaptation to occur at a much faster rate. Those pathways include the phosphagenic and glycolytic pathways. The phosphagenic pathway is utilized in short intense burst. This could be a max lift or a full sprint. For many athletes, this is understood best with one word…“Fran”. The glycolytic pathway will take us beyond the 5:00 zone, and into the 20:00+ zone. Once we’ve neared the 30:00 barrier, the body transitions to the energy source of the oxidative state. This is best understood by the nature of “jogging”. Just imagine how much jogging you’d have to do to achieve a 5:00 Fran time. I’m not sure it’s even possible.

So, I send this to you as the most brief and concise breakdown of how programming is addressed and what philosophies are employed at CrossFit 234. We are ultimately here to serve you, and to make you fitter in the safest way possible, and in the fastest way possible. Your feedback and requests are always appreciated and considered. Please never hesitate to address your questions or concerns with Coach Adam, or any of our coaching staff.

Adam Das | Head Coach and Programmer