CrossFit - Programming Part 4

This is the fourth part of the Programming lecture from the CrossFit Level 1 certification seminar at CrossFit One World in Union City, CA on May 11, 2008. Dave Castro covers single modality workouts. He discusses the various ways to program and approach single modality weightlifting, gymnastics, and monostructural workouts. Key points are why everyone needs to go heavy sometimes, when to incorporate practice, and why you should be a little nervous before working out.

[@manolocorp]

<a href="#" class="seekto" data-time="426">7:06</a> and then he programmed the Row marathon in 2018 hahaha

[@benmellful]

Funny how castro says why would you row 5000 m he d rather chew on his pistol yet he programmed half a amarathon for this year's games!!

[@DrDai26]

Bit ironic for dave castro to say you don't want form to go out of the window on heavy deadlifts....

[@saxorexic]

My only issue is how do I go heavy when I crossfit in my bedroom at home with a set of 55lb adjustable dumbbells? Can a crossfitter make gains in strength, or at least get leaner, without heavy?

[@DreNizzo]

Hey Jeff. We can make gains in strength without going heavy, but not nearly as effectively. Low weights mean higher rep's which attack our red muscle fibers, making us striated, cut, and lean. Heavy weight means lower rep's and these heavy weights attack our white muscle fibers which are bigger fibers. Not only will they make your muscles grow, but it's the only real way to make true strength gains, because ...

[@fmubher]

Thank u for the amazing vid I really needed it.

[@DreNizzo]

Your body will say "whoa, I've never lifted something this heavy before... better prepare for something like that in the future," and it'll adapt itself to the higher weights.

[@Bainesey89]

Is Angie a single modality day??

[@PLou-ne9jb]

no a chipper

[@3GsRuthless]

Go heavy? 90% of 1RM?