The story below is a great reminder. We often forget what gets us the results when we first started doing this whole CrossFit Thing.
“A Deft Dose of Volume” by James Hobart (Level 1 Staff)
CrossFit programming thrives upon intensity, not volume.
This focus on intensity is a cornerstone of the CrossFit Level 1 and Level 2 curricula, and it is also one of the reasons many like CrossFit: fitness in an hour or less. Intensity is also a foundational piece of CrossFit Founder and CEO Greg Glassman’s “World-Class Fitness in 100 Words”: “Keep workouts short and intense.”
For years we’ve trusted in and consistently witnessed the bene- fits of less-is-more high-intensity workouts. Any affiliate owner will tell you athletes of all ages and abilities reap fitness bene- fits from 60 minutes of training that include a warm-up, one workout and a cool-down.
Glassman has also said, “Be impressed by intensity, not volume,” and, “Past one hour, more is not better.”
If all that’s true, why do we see so many athletes adding training volume to gain a competitive edge, and how do they do it appro- priately to maximize fitness? We aren’t recommending more training volume, but we do believe some approaches are better than others when athletes are ready for additional work.
Volume: Problems and Solutions
The most common programming questions I receive as a CrossFit Seminar Staff coach and CrossFit Games competitor focus on training volume. Volume—particularly over the last few years—wiggled its way back into a programming methodology that is very effective without it. And this shouldn’t surprise us, as many perennial CrossFit Games competitors follow a regimen well beyond the standard three-days-on, one-day-off pattern seen on CrossFit.com and elsewhere.
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50′ Unbroken OH Walking Lunge (AHAP)
*Alternate arms each set
3 rounds for time:
15 Box Jump 30/24
15 Kettlebell Swing 70/53
*12 Min Cap