Getting a Beat-Down Doesn't Equal Fitness
It's no secret that CrossFit is hard work. We use complicated movements and work at high intensity. That said, you shouldn't expect to get beat down every day. Long WODs – those 20 minutes or more – are only programmed once a week or so. The other days, you will see us varying the time domain and focusing on a mix of gymnastics, Olympic lifting, power lifting, etc. We also add in exercises to strengthen your core. It is our goal to get you stronger and increasingly better at technical movements.
Fact: Short WODs will make you more fit and lean (forget what you've been told about long sessions of cardio). Anaerobic exercise does burn a ton of fat. And when you are stronger (and have more muscle) you will burn more fat at rest. Long metcons, in the long run, will cause injury/overuse issues. Why do you think boot camps only last for 6 weeks or so? You can't expect to maintain that level of stress on your body for the long term (and don't even get me started on their lack of supervision/knowledge over correct form…but I digress).
Through fitness magazines, globo gyms and by word-of-mouth, we've been trained to think that more is better…but it's not. Believe me, I used to spend two hours in the gym a day…and I'm in much better shape now.
So, my point is this: don't be disappointed on the days we just have you lifting or working on skills. Focus on getting better at the lifts. Set a goal to get stronger (don't be afraid of weights!). Work on core strength and mobility. Eat right! Do these things and, we promise, you will reach the fitness goals you set, while not feeling completely beat down on a daily basis.
Here's a personal account from a former Games Athlete on how she actually became leaner and stronger by cutting back on the long metcons, running, etc. Oh, and she also changed her diet. http://www.cathletics.com/articles/article.php?articleID=118
Workout of the Day:
5 x 1 – max box jump (height)
AMRAP in 15 minutes –
2 rope climbs
20 wall balls
200 m run
3 x 10 weighted back extensions