CrossFit and The Holiday Squat Cycle

The CrossFit Method

CrossFit is defined as: Constantly Varied  High Intensity Functional Movements.

For us avid CrossFitters we certainly know what it feels like to train this way; but do you truly understand the meaning of this prescription? Let’s break it down into parts and dive a little deeper into the methodology.

Constantly Varied

Routine is the enemy. The arrangement, loads, reps, frequency and duration of exercises should never become habit. Some workouts are one hit wonders. Others, like the Benchmark WODs, are executed periodically and serve as a metric for defining progress and fitness level.

The reason we aim for this variation in training is something referred to as the biological law of accommodation. This law states that the response of a biological object to a given constant stimulus, such as a specific exercise, decreases over time.

If you ever tried something new and got great results at first but quickly plateaued, you were experiencing this effect.

High Intensity

Intensity is the fitness term for the concept of Power in physics – the amount of work performed over a period time. CrossFit workouts aim to move large loads over long distances in a short period of time – i.e. maximizing the power output.

This is proven to be the most efficacious method of exercise, largely due to neuroendocrine adaptation. This is a neurological or hormonal response in your body to exercise, perhaps the most important factor in physical adaptations such as muscle mass and bone density.

Heavy weight training, short rest periods, and high heart rates are all indicators of high intensity training and are all associated with a high neuroendocrine response.

Functional Movements

CrossFit draws its exercises from a variety of disciplines including gymnastics, power lifting, olympic lifting, running and rowing. The movements are compound, meaning they engage multiple joints in universal motor recruitment patterns – as do all ordinary human activities – and they are unique in that they allow the individual to move large loads quickly.

Consequently, using functional movements allows us to safely train at higher intensity and elicit neuroendocrine adaptation. With only an hour a day to dedicate to exercise, we get the best bang for our buck while preparing our body for every day life such as lifting our children!

Regarding the Holiday Squat Cycle

Even within our squat cycle starting back in early November we have utilized variety through different rep schemes and volumes while narrowing our movement patterns to focus razor sharp on the back squat and bench press. Soon we will all be reaping the benefits of this focus. December 21st and 22nd we will be testing our one rep maxes for both movements. What we have done in the broad view of CrossFit though is create capacity. Capacity to lift more, with better mechanics, and confidence, you have more POWER.

Going into the new year we will return to classic CrossFit programming as we storm toward the 2022 CrossFit Open.