CrossFit Defiance



More Is Not Better! Better Is Better!


The amount of times I hear people say that they need more training, longer workouts or multiple workouts a day is getting more and more frequent as people see what CrossFit Games athletes are doing or other affiliates. It is my opinion that by doing one workout a day is more than enough and you will likely have a greater fitness level than the a vast amount of the general population and be in a better place on the fitness/health continuum. 

You don't need to do 2-3 workouts a day, or spend hours upon hours in the gym to be fit. Simply follow a well structured Program that is constantly varied and challenges you in a broad range of skills and time domains. 

Simply structure your whole workout to follow a similar pattern to this and you can be in and out of the gym in no more than an hour and continue with the rest of your day, spending time with family. 

  • Warm Up

  • Specific warm up (skills and progressions of movements)

  • WOD

  • Cool down

I am often asked. Do you do some lifting then a WOD in your classes? The simple answer is not really in the same session, ask yourself this question? 

If you lifted at 100% for say example 5x5 Back squat, could you then give 100% in a WOD that follows? My guess is NOT. Also going back to a previous point how can you fit all that into 1 hour?

This in my opinion is why more is not always better. Better is better. Pride yourself on being the best mover and improve mechanics first then add consistency then intensity and then and only then volume. This is how you make massive improvements in broad time and modal domains. Practice progressions, scale when needed, listen, learn and enjoy the process. 

Please feel free to comment below if you have any questions