CrossFit is constantly varied, functional movement executed at high intensity. We incorporate bodyweight exercises, metabolic conditioning, and weightlifting into our program randomly. Periodization and routine are the enemy. But success in CrossFit also means that you train across broad time and modal domains all the time so that your fitness encompasses the full range of cardio, stamina, strength, flexibility, power, speed, accuracy, agility balance, and coordination.
Sir Winston Churchill, one of my idols, said: "It's not enough that we do our best; sometimes we have to do what's required." So on those days when you'd rather do your best on a high intensity "Cindy" for 20 minutes, but the WOD calls for 5 rounds of 5 heavy deadlifts, you do the deadlifts. When the WOD calls for lifting, you lift and lift heavy. When it calls for a 5k or 10k run, you run and run hard. And when the WOD calls for "Murph", you step up and give it 100%. Why? Because that's part of the CrossFit puzzle and that's why CrossFit works when other programs don't.
Coach Glassman explains in his article "Theoretical Template for CrossFit's Programming," why and how the workouts are generated. Click HERE to read the full article to gain a more indepth understanding of CrossFit programming.
