December 8, 2011


December 8, 2011

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. 

World's Largest 3D painting, sponsored by Reebok CrossFit

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

8 Responses

  1. joePT

    I always knew too much cardio was bad for you. I have yet to see a runner/ marathoner/ triathlete with a knockout physique – they all look kind of worn out and old and skinny and fat all rolled into one, plus the fact that they can’t squat for squat! Besides, if you really tally how much crossfitting you do a week you will be surprised to know that on average a crossfitter only logs in about two hours of real work. The rest of course is eating right. So… eat right and stop thinking that paleo doesn’t work for you because YOU are the exception to the rule. Chew on this – if a race of human beings did the same activity and ate the exact same way then plausibly they would all look and move the exact same way. Crossfitters all look and move the same way, right?

  2. john

    Thanks for programing the box jump so fast. Loved it. Rob was soring this morning durring the 6am class. Rope climb wall ball combo was deadly. That WAS 15 minutes of a beat down. It was nice to have some cool weather this am, but it will not last. Just wish there was a hunting season for snow birds, WAY to many of them around!

  3. No problem, John. I had to do a max effort box jump earlier this week in the programming I am doing. If you can get used to 30″ and above, those 24-inchers don’t seem so bad.

  4. Tiney

    Awesome 3D pic and great article. Believe it or not I read the whole thing. 🙂 I was recently talking to a waiter at Carrabbas and I mentioned Crossfit after he said he just got a membership at planet fitness. He said, “I don’t need crossfit, I dont need to lose weight. I spend hours at the gym a day and if I took off my shirt you would see I am shredded.” I found myself angry for the next 5-10min over comments someone said about something they know nothing about. It REALLY angers me and upsets me personally when people have feelings about crossfit and think they know what its all about before even trying it. I love crossfit and would never do anything different (despite me going MIA every once in awhile…ehh hmmm Rob). If you try it and its not for you and you like to read magazines while on the elliptical then thats fine but at least those people gave it a shot. He said he would be down for a workout and to call him when there is an open WOD. But he said his workouts are so intense that he is like drowning in sweat by the end. I almost dont even want to have people come check out when people act like that. I would never bash someone elses workout routine without trying it for myself. Ugh people these days!!

  5. Joseph B

    Tiney…I know it’s tough. Now, I will be the first to admit that most of the equipment at your local chain gym is non-effective. But the truth of the matter is that crossfit is marketed as an elite, sometimes pompous, exercise program. I’m sorry…crossfit is not sacrosanct. There is no holy grail of fitness.
    To each his own.

  6. joePT

    Joseph B. : CrossFit IS the holy grail of fitness and it’s exactly how I refer to it. Fitness is defined as proficiency in the ten domains including strength, speed, agility, stamina, flexibility, power, balance, accuracy, endurance & coordination. What other fitness program do you know addresses all of these attributes? I have 20+ years in martial arts (US kickboxing team – twice), have multiple certifications in the fitness arena as well as 20 years as an orthopedic physical therapist. I am an expert in the field of health and fitness (unless you can think of something else to top that). CrossFit is not about building muscles or a tight waistline. The emphasis is on building a complete athlete, whatever age. CrossFit is for everyone – it is infinitely scalable. I prescribe CrossFit movements for the rehabilitation of my own patiens. If you think your fitness programming is better than what we can offer then I urge you to come to CFVB and try our workouts and see the difference for yourself. Ask yourself what your body is capable of doing and let’s put it to the test, and then another test, and then another. Ripped muscles are for show. Functional movements is what keeps an individual fit and balanced. Oh, we also eat right.

  7. Joseph B

    Joe, I respect you and your credentials. But it does not take a regimen of rope climbing, handstands, weird walks, and overhead squats to become fit. I find it all very amusing.
    I personally prefer kettlebells…I can workout at home on my own schedule. It’s also not easy. KB swings and snatches can be a bitch.

  8. joePT

    Joseph, I can see your point about being fit but we are talking about ‘elite’ fitness – navy seal, save someone’s life and protect your country type of fitness. Rope climbs, kettlebells, weird gymnastics exercises all play a part in the whole picture. We also do snatches – the 70 pound one handed snatch variety and 135 lbs.-plus barbell snatches. The snatch happens to be my favorite olympic weightlifting movement. Maybe you can join us for the free workout next weekend? I guarantee you an ass kicking workout that won’t even involve any kind of weightlifting, just body movements and a lot of stamina. See you then.