CrossFit Defiance




Why do we do Heavy Days once or twice a week?

Simple answer is to build strength. But we can build strength adaptations in a number of different ways. This is what makes what we do so cool and always moving forward, making progress and hitting those PR’s. The proof that our program is working shows when most in the gym hit those PR’s each time we have heavy days. Proving the value in them and the adaptations everyone is making. 

So lets take a look:


CrossFit is a strength and conditioning program with a goal of increasing work capacity across broad time and modal domains. Who remembers the 10 components of Fitness:

Our ten general physical skills required of optimal physical competence are:

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilise energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximise the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimise the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimise transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s centre of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.


Functional movements. The movements we do everyday in the gym many of which transfer into our daily lives. 

How many reps?
Reps 1-5 reps
Total volume 7-25 reps in various sets Examples (1-1-1-1-1-1-1 or 5-5-5-5-5)
Working sets should be around 80-85% of a current 1RM. Reps or sets below this are often warm up sets preparing the mind and body for the working sets and taking the time to work sound mechanics and movement and achieving full range of motion before too much load is added.  


Everyone. Relative intensity depends on the person. Go heavy relative to where you are on your CrossFit Journey. As Greg Glassman says “the needs of Olympic athletes and our grandparents differ by degree, not kind”

So heavy days are a vital part of our program and help us increase our own work capacity. 

See you all in the gym!

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