The attached article from the CrossFit Journal explains the 3 metabolic pathways, the difference between aerobic and anaerobic, and why programming wods and performing them according to the directive is so very important for athletic growth.
This is where many athletes miss the mark. There is a method to the madness! Programming takes time and patience to create a structure that will benefit all the athletes. However, it is up to the athlete to follow what the end result should be. Also, we encourage visiting other boxes; however, self-regulating is very important. If not careful, you could overextend yourself in one area because of overlapping programming which is a prescription for injury. Be Aware!
We always give a guideline on how to get the best overall outcome of a specific workout. If you are struggling with progressing positively as an athlete, you may possibly need to address this issue first. For example if you are making a phosphagen workout an oxidative workout, you are missing the program's intent, i.e. dragging a sprint workout into a distance workout. This can happen by using too much weight or overextending your ability on a workout. The overall purpose of some workouts are to be aerobic or anaerobic and you could possibly be missing that mark too if approaching the wods incorrectly. Good Example: Grace, for instance, should be a sprint, usually under 3 minutes regardless of weight. If doing Rx weight and it takes 6+ minutes, you are definitely missing the mark for the intended outcome of the workout, your athletic progress, etc.
Per our CrossFit L1 instructor, "Live by couplets and triplets, go heavy about twice a week, and every now and then go long." In other words, CrossFit is geared toward short and sweet.
We have structured our programming as Rx, Advance, and Intermediate. A & I are percentages of Rx. Therefore, to mix and match because you can do some of the Rx movements is not always the best overall outcome. To get a true number for measurable results, you would need to follow the letter to the T. Remember Rx is usually an ego thing not an athletic development thing. Don't get caught in the letter game that could be sabotaging your progress.
Don't get me wrong. These are just guidelines. Each individual may need to approach situations differently based on their specific needs. However, these are the basics for most athletes.
Another good way to look at it is: If you do not have pullups and you can do the Rx weight. The weight should be irrelevant. Your concentration should be put toward the skill you do not have - lower the weight, etc., to conserve energy for the movement you struggle with. This is an ego thing. Check it at the door!!
Happy Conditioning Peeps!! Train Smart!!
by Kim Llewellyn, Owner of Endless CrossFit