Getting the Most Bang for Your Buck Out of Your Training

Here are some ways you can get the most back for your buck out of your training

Segmented Training produces segmented results. Separating cardio, from strength, from gymnastics training doesn’t provide nearly the same type of results as mixed modal workouts under intensity. If you think you can get your cardio in the morning, then do your strength work in the afternoon and truly be prepared for life, you are mistaken. Just think about it, in life is it usually one or the other for all that can be thrown at you? Consider a first responder, athlete, fighter, or military operator…they need to be strong and fast simultaneously. If a fire fighter can pick you up, but is too gassed to take you anywhere that’s not effective, nor is the firefighter who has all the cardio in the world but is not strong enough to lift his victim. Life and sport require multiple skills at once, so segmenting them is not practicing how you play or live. So why do athletes like to segment stuff?…Because it
just doesn’t hurt as much or require as much neurological demand. Practicing thrusters then practicing pull-ups will never pack the same punch as the workout “Fran” (21,15,9 thrusters and pull ups). When the skills are mixed, when your are expected to lift heavy and be coordinated under a high heart rate there are adaptations that take place that we don’t understand. But the result is capacity, and a level of fitness and adaptability that is hard to recreate any other way. Consider these three CrossFit name benchmark workouts and the different skills they require. They are fantastic tool for training and evaluation:

“Helen”

4 Rounds for time of:

  • Run 400 meters
  • 21 Kettlebell swings
  • 12 Pull-ups

Skills Required: Cardiorespiratory endurance, Muscle stamina, Upper body and grip strength, basic gymnastic competency

“Diane”

21,15,9

  • Deadlift 225lbs
  • Handstand Pushups

Skills Required: Lower body, core and grip strength, Muscle stamina, balance, flexibility, coordination, intermediate gymnastic competency, cardiorespiratory endurance

“Elizabeth”

21,15,9

  • Squat Clean 135lbs
  • Ring Dips

Skills required: Complex barbell competency, flexibility, Upper and lower body strength and muscle stamina, and cardiorespiratory endurance

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Founder and CEO of WeRCrossFit and WeRFitness. Generating great content for lovers of health and fitness, CrossFit, the CrossFit Games, and its athletes.

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