Tuesday 190917

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“Fuller Circle”

Complete for time:

Run 800m

125 Double-unders

Row 2k

125 Double-unders

Run 800m

Heats will be staggered by 5:00 today!


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2k Row Sandwich!

Why Conditioning?

You’ve probably noticed that the recent programming is heavy on conditioning. Today’s workout is a great example of a conditioning-centric workout. Ever wonder why? Here’s some great rational directly from CompTrain:


Here are four points on the joys of conditioning-bias:

#1: Conditioning has the most carry-over to good biomarkers. Our goal is to help you live long, functional, disease-free lives. Check out the “Theoretical Development of an Athlete.” There’s a reason conditioning is at the bottom—it has the strongest correlation to the biomarkers that move people from ‘sickness’ to ‘wellness’. As such, is the best possible shield against chronic disease, which kills 7 in 10 Americans. Whether you want to lose body fat, gain lean body mass, lower your blood pressure, improve your cholesterol, or decrease inflammation, conditioning-biased programming will get you there faster.

#2: To succeed in the sport of CrossFit, competitors need to develop what we call the Three Headed Monster—strength, skills and engine. Of the three, strength takes the longest to develop, which is why our competitors tend to lift every day. But most of us are different. We aren’t trying to compete at the CrossFit Games level. We train to live long, healthy, productive lives (and maybe look good naked along the way). When the barbell does come up in class, nailing the prescribed stimulus is far more important than using the prescribed weights. We are going to get stronger, but it will happen gradually and with significantly less risk.

#3: We’re still going to have strength days! While the majority of CompTrain Class programming is conditioning-biased, we still program at least two strength-bias days per week. These days resemble the familiar strength-followed-by-metcon class format, and the day will emphasize weightlifting. Crank up the DMX and enjoy.

#4: Conditioning-biased programming is CrossFit. The stated goal of CrossFit by CrossFit is increased work capacity, which is just another way of saying conditioning. CrossFit’s founder, Greg Glassman, says, “We would not trade improvements in any other fitness metric for a decrease in work capacity.” Conditioning is the foundation upon which everything else (including strength) is built, and prioritizing it is the most authentic expression of CrossFit.

We want to be good at all of the things! At Evolve like any other box, some of us love to run, some of us love the barbell, some love the simple, some love the technical. The good news is that we’re all going to get a little of what we like. But of course, we’re also going to get some of what we don’t love so much. The good news is that the balance of working on strengths and weaknesses is what keeps us constantly improving our fitness and all of the good things that come with it!

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