CrossFit Programming Strategies that WORK (full guide)

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Күн бұрын

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@gwunder2003 5 ай бұрын

You had me at programming and strategies haha. You are producing some really great video content. I am going to have to absorb this a little bit and I am sure I will have questions. Thanks for producing these videos.

@crossfit_mat 3 ай бұрын

Hello, i have one question. What is exacly "Crossfit purpose"? I know, that skill will be something about RMU, HSWalkd... Strength some strict movements and more, but i dont know what do you mean with purpose CrossFit. Thanks a lot! Nice video btw

@wod-science 3 ай бұрын

Great question - In this video I descibe the purpose of CrossFit to basically become better in the sport of CrossFit. Getting better at exercising and beating competitors. However, most people use the CrossFit methodology to get fitter overall and enhance longevity.

@boxprogramming13 4 ай бұрын

I came here expecting to hate this video (the thumbnail gave the impression that you were going program zone 2 in a 21-15-9 style), and I have to say this is all really solid. Great work!

@wod-science 4 ай бұрын

Zone 2 in a 21-15-9 workout designed for max intensity. Worst idea ever. Thanks for not hating, appreciate your comment!

@ads-porewealth96 3 ай бұрын

Great content. Would love to see one about hyrox specifically. How much zone 2, vs fast runs vs strength / skill etc. thank you

@wod-science 3 ай бұрын

That video is lined up! Thanks.

@goetzingert 14 күн бұрын

In our box we do randomly WODs each week. Progressive overload Hardly measurable.

@wod-science 12 күн бұрын

Nearly impossible - a great, underadressed issue in crossfit

@omardiangeloarteaga4875 5 ай бұрын

Optimal is overrated . A good consistent suboptimal training will beat and inconsistent optimal training . The optimal is for the elites . The rest can progress fairly well in the "suboptimal" category

@wod-science 5 ай бұрын

Probably true. But most people do’t want to mess around in the gym and lose time by training ineffectively. So if you can spend a lot of time in the gym your point is valid, in all other circumstances it’s not :).

@omardiangeloarteaga4875 5 ай бұрын

@@wod-science i see plenty People do weights and after tje dame session cardio and get Huge results . If you have just 3 or 4 slots at week . Some days you need to do strenght and endurance together. I teach grappling bjj 1 or 2 a week train another 1 or 2 . Then trying at least do 2 strenght sessions a week and 1 or 2 zone 2 a week or 1 zone 2 1 anaerobic alactic work . Sparring is pretty anaerobic lactic . Sometimes People dont hace time or slots to do double sessions. Is better do something good than be thinking about optimal . Sometimes i just have to do both in 1 sessions . In spain we have a say " más vale un gramo de hacer que un kilo de decir" Anyway great content i just added a caveat. People needs to Know programing and whats optimal ,but sometimes we need to shut or mind and mouth up and train how we can

@draganprostran 5 ай бұрын

I have a two questions for you. First one is about TRIMP, how can I calculate an adequate TRIMP for a specific person in a week that is enough to create adaptation, is it subjective measure or there is a way to calculate (For example total TRIMP for the week is 1000 and I can conclude that we had easier training that indicates me to increase stress). Second question is for novice coaches (as I consider myself), what subjects and where can I learn more about physiological adaptations in sports, so I can better understand and limit interference in crossfit workouts?

@wod-science 5 ай бұрын

Thanks for your Qs. 1. TRIMP does not have a unit. So you have to compare to previous days / weeks to understand load over time. I use it to understand relative load over time as well as load of each exercise modality. 2. I honestly don’t know. Basically only read research papers. On our website www.wod-science.com you can find posts searchable by topic.

@draganprostran 5 ай бұрын

@@wod-science Thank you for the time taken to answer to these questions, also thank you for providing this type of content, keep up the good work!

@lisaalmgren2644 2 ай бұрын

New subscriber and i enjoyed your video. I'm wondering about friday, are you only doing 2 strength exercises for rhis example. I'm training for betterung my results in the next open and fairly new to taking it more "seriously". Im used of doing strength trainig 8 exercises exercises and struggle to find balance in the new way of programming.

@wod-science 2 ай бұрын

What exactly is your question? :). You can find many more sample weeks of programs on our programming website if you are interested. strivee.app/marketplace/p/wod-science

@lisaalmgren2644 2 ай бұрын

@@wod-science It feels low with only 2 exercises. But maybe I need to think about programming for CF dirrent way? I'm going to watch the other videos you've shared later. If you only have the week and you are a Beginner strength wise in most exercises should you have more strength days? Ex im weaker in pushups and pullups I can't do, so on one day I do push/pull and 8 exercises in total. Should I think about it in a diffrent way?

@tberry608 2 ай бұрын

Is there a recommended amount of weekly volume of the different energy systems if you’re looking to have a balance?

@wod-science 2 ай бұрын

Though to specify without knowing your fitness / skill level ofc. I would always go from your specific weaknesses. Distribute total volume evenly across all modalities and domains, but add 10-20% volume to your specific weakness.

@tberry608 2 ай бұрын

@@wod-science okay I understand that. I just didn’t know if there’s a limit to volume. Like for anaerobic power you shouldn’t do more than 6 min total of working time in the week. I’m just having a hard time figuring out how to program my conditioning

@jamesc6227 4 ай бұрын

If you were training grappling/strength/zone 2, would you avoid doing grappling on the zone 2 days? Is it best just to do zone 2 cycle sessions as the only activity that day? Thanks

@wod-science 4 ай бұрын

Not sure what grappling exactly means :). Only do zone 2 that day, or when you combine with other activities, try to separate by 6h.

@antoineparmentier3319 5 ай бұрын

Brilliant as usual! So that also means that the classic 1h crossfit class, with skill/Strength at first and Wod/conditioning after, is a fairly bad idea once you're at intermediate level?

@wod-science 5 ай бұрын

Bad idea is strongly phrased. I’d say it’s suboptimal. Certainly when strength is rushed and the workout is not complementary to the strength. Thanks for the probs, really appreciate that.