All pizza is generally good-all crossfit generally works. But some pizza is better than others....

    I have committed to 6 weeks away from the box I train at because of a desire to address some lingering mobility issues before the open.  The reason I can't train at my box is that the owner won't let you deviate from his programming.  And I generally stay 30 minutes after the class each time anyway to fill in the holes (by my definition) in the programming.  But now I'm customizing my warmups to address these lingering issues and I just don't have the time if I stay at my box to do this and still plug in the other holes.

     Big deal right?  Well I know of at least 7 members ranging from competitors to regular exercisers complain about the programming and some leave because of it.  What do I mean specifically??

     Well let's start with the pizza analogy.  I like pizza.  It's all actually pretty good to me.   However, I've eaten a lot of pizza in my 45 years.  And so Pizza Hut might have been "great" when I first tried it.  I've since become a bit more nuanced about pizza and I actually like a new york style, thin crust, margherita pizza.  There's a local place that has a bunch of options for pizza too that are really good and kind of serve whatever mood you're in.  So while Pizza Hut is still "fine", I've come to see that it has some limitations.

     Let's move on to the box I train at now.  If you're just starting crossfit, it's great.  Even if you have been doing CF for 5 years like me, it's still good and you will still make progress.  Because like pizza, in general all crossfit is good.  But our guy likes to "take people out of their comfort zone".  And I'm not saying that's a bad thing.  But it is kind of a "take it or leave it thing".  And so as I said, I end up training an extra 30 minutes after every workout to plug in the holes.  Because there are a lot of days we are doing things like practicing headstands for 10 minutes, freestyle dancing, playing partner volleyball, swimming, crab soccer, etc....

     Is it what most members want?  Lots would say no.  Is it what we need?  I guess that depends on your perspective.  But in the business world, consumers are supposed to rule to a point.  And when people start complaining, you start to see that customers are not getting what they want.
   
     So what's the solution?  I think that if you are a box owner then regular business principles apply.  Find out what the customers want and find a way to deliver.  No one should be dreading the workout because they feel like its wasting their time.  Of course you can't please everyone, but then again a pizza place that only serves one kind of pizza might have a die hard group of customers, but eventually when the place that is more customer driven opens up down the block, then the owner is going to have to re-evaluate.....

A tale of 2 energy systems....

     I am going to highlight the differences in 2 different energy systems by giving an example of my friend Cory and my different approaches to a workout.  Know your strengths, do work better.

The WORKOUT

   Our box owner programs the Lullaby WOD from time to time (he came up with it).  If you are unfamiliar, it is as follows:

Buy into each minute with 5 power snatches at 95lbs and complete 100 burpees.  Then after you've accumulated the 100 burpees, you must accumulate 500 Double unders.  This time you have a buy in on the minute of 5 overhead squats with 95lbs.  There is a 40 minute time cap.

The ATHLETES

     I started crossfit at 40 and prior to that was an ultramarathoner and adventure racer for 13 years so I had an abundance of aerobic capacity.  The first 2 times I tried this WOD I didn't finish it

     My buddy Cory is a former Collegiate soccer player and is a lumbersexual.

The ENERGY SYSTEMS

ATP-This is what we use for energy.

Phosphagen system.  Used for durations of up to 10 seconds. Neither uses oxygen nor produces lactic acid. Primary system behind very short, powerful movements like a golf swing, a 100 m sprint, or powerlifting.  Replenished by creatine phosphate in the muscles.

Glycolitic system.  Known as anaerobic glycolysis.  Used for exercises that are performed at maximum rates for between 30 seconds and 2-3 minutes without enough oxygen.  Refers to the breakdown of sugar to supply the necessary energy from which ATP is manufactured. However when sugar is metabolized anaerobically, it is only partially broken down and one of the by-products is lactic acid.  As a result, muscles lose their ability to contract effectively, and muscle force production and exercise intensity ultimately decrease.

Aerobic system.  Used for long durations.  By 5 minutes this is the dominant system.  Requires oxygen to give a lot of ATP, but...you have to wait for it.  Steady work where breathing stays under control.

Aerobic and anaerobic systems usually work concurrently. When describing activity it is not which energy system is working but which predominates.

The APPROACHES

Cory.  Finished just after the 29th minute.
Cory planned to get 10 burpees a minute.  He also planned to take a few "Barbell Only" minutes when at RedLine (which mostly happened because planned reps took him to the end of a minute)

He had about 3 barbell only minutes during the Burpee portion and finished at about 14 minutes.

He would start his DU's at the 30 second point of each minute and do as many DU's as he could until the top of the minute then do his 5 OHS and then wait till the middle of the minute to do more DU's.

He had another 3 barbell only rounds during the DU's.

Travis.  Finished just after 30th minute.
The last time I tried this WOD, I set out average 7 burpees a minute hoping to finish in 15 minutes.  It killed me and I finished burpees in 24 minutes.  So this time I knew I had to do something different because my HR was jacking up too much last time and I could barely do 4 burpees on some minutes and I HAD to take barbell only minutes.

So out of the gate I chose to front load my burpees and go for 10 burpees in the 1st minute, then 9 the next, then 8, 7, 6 and on down to 5 per minute.  Once I got to 5 per minute I held that pace until 80 reps and then adrenaline got me to do 6,7,7.  Done in about 17 minutes.  

Now I KNEW I was likely to finish if I stuck to the plan.  I decided to just do DU's until I had 20-25 seconds left each minute (like the burpees) and then I would rest.  I averaged 35-40 per minute and got done at 30:40.  Not only finishing but KILLING my last 2 tries at this WOD.

The ANALYSIS

Cory's ability to work anerobically made his strategy of pushing hard for 3-4 minutes and then resting for a 1 minute to recover work fantastic for him.  When I tried that last time, it didn't work at all because I just could not come back from 3-4 minutes of hard work.

I on the other hand turned it into small intense bursts of work in the beginning when I had the capacity and then turned it into a very slow controlled grind with built in recovery periods.  I take creatine supplements daily and I'm very good at working at 80% for a loooong time.  But ask me to work in that anerobic system and I suck.

What is the BEST programming available-UPDATED

****UPDATE: Sadly, In July 2015, Blair started restricting the times available to do the level 2 programming.  I have been forced to train in the regular class and then try to fit in any extra work in the following 30 minutes after class.  Well.....it hasn't stopped my progress!  I've been able to continue to make steady improvements following the plan CF classes 3 days a week and then customizing with programming from Competitors training and the various sources I follow online.  Plus a weekend day of 2 hours dedicated to what the regular programming at my gym was missing.


     There is an abundance of great (FREE) programming on the internet.  My favorite has to be Invictus (CJ Martin is a genius) and Competitors Training (Ben Bergeron is also a programming mad scientist with WOD's based on if you are a games, regional, or open level athlete).  I also like Outlaw (heavy on the Oly) and Proving Grounds (I like it for its simplicity) too.  OPT is touted as a great site too, but I've never been able to get into it (too much function, will, being, she, he, her, us, them....blah blah blah).

     I personally follow the level 2 programming from my coach Blair Morrison, perennial Regional compeitior, Reebok athlete, and 3x times Games competitor.

     BUT

     None of these are the BEST.   

     The BEST programming is the programming that is literally tailored to you.  

     Blair and I sat over lunch for an hour discussing my weaknesses, strengths, nutrition, rest strategies, and all the things that pertained to my situation.  While I still follow his level 2 template, he has given me specifics that I drill regularly (daily) and the liberty to forego certain skills or movements that are in my wheelhouse and to focus more on my weaknesses.  It has made a HUGE difference.

     I could follow one of the other sites above, but I would HAVE to tailor the programming to me specifically and not just follow it to the letter.  All programs are going to make you overall better at Crossfit, BUT....

if you can't do strict HSPU's
if you can't walk on your hands
if you don't have double unders nailed
if you can't do 50 push ups
if you struggle with overhead squats

Whatever it is....

you HAVE to attack it regularly in your personalized programming or else you never will be getting the BEST programming!