In my last article, What I Like about Crossfit, I detailed all the elements of Crossfit that I think has edged the fitness industry in the right direction. But there have been some recent discoveries that could take bring about a new iteration. 2.0, if you will.
In this article, I want to explore what Crossfitters could add into their practice that would results in:
More enjoyable Workouts
A PR EVERY workout!
and aren’t PRs what Crossfit is really about…
hell, isn’t that what fitness is really about?
Addition #1: Go for Volume and PRs, too
How good we look outside of the gym is directly related to how well we do in the gym. A great way to measure progress in the gym is if you get a Personal Record. A PR is simply defined as: more than before.
Crossfit champions the Density PR or exercising “for time” and for good reason. Those who can do things faster over time – look better over time. But if you’re a crossfitter, you know you can’t get a Density PR every time you work out. I have good news. You can still PR!
You can also have Volume or Intensity PRs. Volume PRs include more reps per set, more total reps, etc. Intensity PRs are the easiest to measure. They most often equate to more weight on the bar.
Know this: If you can get any PR in the gym: Volume, Intensity and of course, Density, be assured that doing more can lead to looking better, feeling better and even doing better in places other than the gym…especially if those PRs come from tested movements.
Addition #2: Test your exercises
Would you agree that everything makes you better or worse? It does…and you can measure it. THE MOVEMENT has pioneered the use of Biofeedback for exercise selection. Before we perform our exercises, we test them. You can find out more about testing here: Testing Series. Our in the field research has demonstrated that if you use the testing protocol, you can get a PR EVERY workout.
Addition #3: Modify your exercises
Everyone is different. Pretty obvious observation but….how many people do exercise exactly the same? Let me tell you this: There is not one specific exercise form for everyone. Since everyone is an individual, everyone should individualize their exercise or modify their exercise form.
Addition #4: Learn to be fast by stopping before you go slow
One of the best metrics for when to stop your set is if you lose speed. THE MOVEMENT wasn’t the first to suggest or adopt this practice. That doesn’t matter to us…we do it because it works. Results first, beliefs second.
Since we’ve adopted this practice, we’ve gotten PRs because in practicing stopping our sets before we lose speed, we have learned to go fast instead of learning to go slow. And in learning to go fast, we have gone faster.
There is a misconception that we have to try to get better. Our research has shown that getting better is easy…if you make it easy. Stop before your reps slow.
Addition #5: Personalize your Practice
If you are testing your movements, you will find you will PR more if you will make your own WODs instead of doing it with everyone else. How do you make your own WOD? Simply combine two more exercises that test well. It’ll feel better AND be more fun. After all, hitting PRs are fun and what it is all about.
Crossfit is amazing…but it can be better? I think these are four simple ways to make it a whole lot better. But you can’t know that unless you try. Unless you run the experiment. At one you, you ran the Crossfit experiment…are you ready for the next experiment?
Frankie Faires teaches Ju Jitsu and Mixed Martial Arts in Denton TX. He discovered the path to perpetual progress and brought a new tool box to the fitness industry with his release of the Gym Movement Protocol. Learn More about the Frankie Faires at his site Martial Arts Master Plan and investigate The Movement today at Are You The Movement.