"Periodization" versus "Randomization"

R

RunDiggity

Cathlete
Ok so I just joined Crossfit - signed up for a month. I just don't get it!!! The whole idea behind Crossfit is that it incorporates everything into one program, BUT the "WOD" or workout of the day is totally random?? SO if its totally random - how do you track progress??

I am so used to Cathe or P90X where everything is laid out for me and I know what I am doing to reach my goals, but with this Crossfit - everything is so random! Don't get me wrong - the WODS are TOUGH!!! You push hard and work hard and they use all sorts of compound exercises to get things done - - and they don't really believe in ANY isolation work!???? and they would rather have people running say a 5K as fast as they can instead of jogging for 60 mins at a slower steady state pace?? the whole idea that you are using more "power" output in the 5K then you would in the steady state?

What is everyone's opinions of this?? I do love the crossfit classes - they are hard, they are competitive, and you do work - but how do you incorporate CrossFit into a rotation?? I am only going three times per week....

I just have so many questions!!!
 
RE:

My som does Crossfit and the workout is not random. Everyday he checks online for the workout for that day and then he goes to the gym and does it. Hope that helps.
 
RE:

From what I've learned about Crossfit, it's premise is muscle confusion. Our bodies adapt quickly to repeated routines, and with Crossfit, the workouts are constantly changing so the body doesn't have a chance to adapt. Since it's based more on compound exercises, the focus is more on strength and fat loss. As far as tracking progress, you would see progress more in terms of losing body fat and becoming stronger. Those of us who are used to regular strength training track progress in terms of muscle growth, definition, and the ability to lift heavier weights. With Crossfit, you should see your ability to lift heavier weights improve. Regarding running fast vs. jogging slowly, that is absolutely the best way to do cardio. Steady state cardio has been proven to be much less effective for fat loss and performance than higher intensity training. Whatever your chosen method of cardio might be, if you do it using the interval method (alternating high intensity spurts with lower intensity recovery segments) your cardio will be much more effective.

I've recently started training with kettlebells, and they involve total body, compound movements. I try to do kettlebells three times per week and traditional strength training twice per week. Rather than having separate body part days, I now do a total body circuit on my two regular strength days. It takes a little longer, since I do several exercises, three sets each, for each body part. I dedicate two days per week to straight cardio (I'm a runner), and also do cardio after my strength training (20 minutes using intervals). The kettlebell workouts really tax my cardiovascular system, as I am imagining the Crossfit workouts do.

Hope this helps!
 
RE:

jansherman's explanation on randomization is a good one.

Forget rotations, Grasshopper. Just try working with the WODs for a few months, whatever they may be, and see what happens.

As for my opinion - I love the randomness, love the lack isolation work, and the love philosophy of working as hard as you can. Hard exercise is good for you. It is a mindset change at first, especially if you're coming form the bodybuilding type workout strategy, but it's a good change.

Regarding progress, you should be measuring your performance in some way when you do each WOD. It might be time, max loads, number of rounds performed, tabata score, etc, but there is always some measure of your performance. Write that measure down somewhere and squirrel it away until that same WOD comes up again, and see how you've progressed. That same WOD may come up 3 days later, or 3 months later, or 2 years later...or you could just decide on your own six or seven weeks later that you want to try that one again and do it. It's all random! IMO...that makes it kinda liberating.

Have you checked out some of the material on the CrossFit web site? If you haven't, do it. There's lots of stuff that can help explain the methodology and the reasoning behind it. Check out the "What is Fitness" article. That covers a lot, here's the link:

http://www.crossfit.com/cf-download/CFJ-trial.pdf

Other articles: http://www.crossfit.com/journal/

Also check out the lecture videos, particularly the ones on Adaptations:
http://www.crossfit.com/cf-info/excercise.html#Clips

One thing you'll see/hear frequently is that the WODs are aimed to develop competency in the three metabolic pathways.

ETA: Here's another good article: "Foundations"
http://www.crossfit.com/journal/library/Foundations.pdf
 
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