CrossFit Defiance



Read This Post to Learn Wednesday’s Workout!


3x 1 mile run
Rest between efforts for as long as the previous mile time.

Before you rush to your computer to cancel out of class or vow not to come to the gym on Wednesday, lets discuss why you should.

As many of you know, CrossFit is a GPP training program. GPP stands for general physical preparedness and CrossFit is constantly varied, functional movements, executed at high intensity and this is the training method we use to achieve this state of readiness. One goal of CrossFit is to increase work capacity across broad time and modal domains.

There are many ways to increasing work capacity. Two stand out in the case we’re about to make, training to become a well-rounded athlete and working your weaknesses.
Training to become a well-rounded athlete means you have to continue to train the elements that you’re good at, but especially the ones that you’re not so good at. We train all of these on a daily basis at CrossFit Defiance through the constantly varied program in group classes.

CrossFit states:
A weakness is a certain skill that is lacking relative to an athlete’s proficiency in other areas. By improving one’s capacity in these weak areas, the athlete’s overall fitness increases. Effective CrossFit programming by itself is weakness development. With well-varied, unbiased combinations of loads, time durations, movements, etc., clients inevitably see improvements in their fitness for years. Over the months and years, just performing the elements one struggles with will improves one’s proficiency in these movements. 

Consistency is Key

 Simply showing up to class on a consistent basis over years and years (not cherry picking your workouts) will deliver a level of fitness you can not imagine.
In short, if you are planning to avoid running or something you just don’t like doing – you’re not going to get everything you could out of this program even on days that suit your strengths.

Finally, there’s the notion that this workout does not require a group class setting. Yes, while it’s true that you could go to the track on your own and run Three 1-mile repeats, I will bet a lot of money that you will not push yourself anywhere NEAR the effort level of doing it alongside other like-minded and focused individuals and in a structured and accountable setting. And that small detail plays into another element of gaining everything we can from this training program – intensity. We are looking to find the greatest intensity in each effort and a solo effort falls short of getting everything you can out of this workout.

So sure, maybe you’re nervous, scared, not sure you can do it, worried you’ll be last, or fearful that mile might never end. Whatever the reason, we understand and we’re here to support you. We believe in this training method at our very core and know that the individuals who thrive over years and years are the ones that come on 3×1-mile repeats days.
See you Wednesday!

Ashleigh TownsendComment