“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.” – Coach Greg Glassman
The vast majority of the time the workouts programmed at Moov have been methodically planned out and fit within a larger frame work, although sometimes it may feel like your coaches are just pulling WODs from deep within their nether-regions…. The workouts are intentional, focused and effective.
Before we dig in to the numbers for Moov specifically, here is a quick primer on what Crossfit HQ (the Mothership) says an effective program should entail:
Paraphrasing Cherie Chan from my Level 2 Training:
Based on the teaching in both the Level 1 and Level 2 trainer courses, an effective program is built from mainly couplets and triplets (two movement and three movement WODs) that typically take between 7-15 minutes to execute. They should be mainly “FOR TIME” and “AMRAP” workouts that utilize gymnastics, monostructural movements (rowing/running, etc) and weightlifting in a fairly equal distribution.
There are obviously many more statistics, guidelines and nuances to designing an effective program, but this summary gives us a good starting point to analyze Moov’s first year of WODs.
Number of Movements
Let’s work through this description looking at the data… Starting with the number of movements in each workout, CrossFit recommends mainly couplets and triplets… here is our distribution:
We are right where we need to be – with a majority (about 70%) being couplets and triplets. These workouts have proven to elicit the best results. They have an elegant and simple brutality that we have all experienced firsthand.
Next up, let’s look at the time domain:
We tend to go a little longer than we should, but continue to stay within suggested guidelines in this area as well.
Looking at the structure of a given workout… let’s see how we stack up:
We are dead on here. The majority of our programming is “For Time,” and “AMRAP” is a strong second place. While it is fun to mix up the structure, the top two structures are proven to be the most effective, and we will continue to utilize them.
Modality (Types of Movements)
Lastly, for the purposes of this analysis, let’s look at the distribution between gymnastic movements (bodyweight), monostructural movements (cardio, single stimulus), and weightlifting movements (anything with weight):
This distribution makes sense, as there are a far greater number of gymnastic and weightlifting movements than there are monostructural movements… I cannot make you do double-unders and run every day, even if it feels like I try! This distribution is essentially equal when we account for the number of movements we utilize under each modality.
SO… what can we take away from this basic analysis… while this review encompasses the WODs and not our macro-cycle work, it should make you feel comfortable that our CrossFit program is a DEAD SHOT for what a world class CrossFit organization should be shooting for. Watch later this week for a blog post on the results of our members – there is a plethora of ways to analyze a program, but at the end of the day, the proof is in the numbers. If you are improving your times, your maxes, and/or hitting your goals, we have a successful program and no amount of tweaking the program can match YOUR DRIVE TO IMPROVE! We always have room to get better and are still very young as an organization, we will continue to hone in the right “formulas” for our population but suffice it to say that we are headed in the right direction to derive the greatest positive adaptations for you! To say this another way… trust the program, work really hard and let Moov get you where you want to go! We are dedicated and obsessed with getting you to your goals. If there are ever questions on why we do what we do, please never hesitate to ask your coaches.