Put your training in context

     When a sport specific athlete tells me they do crossfit, I think "No, you use hybrid training to cross train." I would only call a training program crossfit if the end goal of that training program was to be fit in a general way, or to train for a general physical preparedness competition (crossfit games).  The goals are different, and context matters.

     My life in the fitness world started with my interest in mixed martial arts. The time I spent on the mat and in the cage was made more efficient by spending time in the weight room. Strength and conditioning for fighters is pretty similar to hybrid training a lot of the time, so this type of training is where I got my start and began to learn. It wasn't crossfit, because there was a clear goal ahead at a specified time. The training progressed in waves with time further away from fight night spent building strength, some time mixing in weights with circuits and time closer to fight night spent building metabolic capacity. You might recognize this concept as periodization. That's the difference between crossfit and hybrid training. Time and goals. Context.

     Crossfit is a hell of program, and even though there's a whole bunch of bickering and silliness floating around the internet, don't be swayed. If your goal is to be in great shape and to be ready for almost any type of casual athletic endeavour, then crossfit is the way to go. If your goal is to compete in the crossfit games, then crossfit is the only way to go. The crossfit athletes that I train with at my gym are unbelievable, and their capacity is off the charts. These guys could jump in many athletic events and do fairly well without any specific preparation. Their goals are open ended and typically without a specific time frame. Generally ready, all the time.

A goal or event focused athlete, however, has goals that are easier to define and will be tested on a specific date. They know what they want to do and when. Hybrid style training can still be a small part of the overall training program, but it has to be appropriate to the current focus or cycle.

     I am an endurance athlete. By that I mean that I take my training seriously and I want to do well at a certain thing. For me it's trail running. My training now revolves around this goal, and I'm planning ahead to events in the distant future. I have sport specific goals and personal goals where training is concerned. I have a list of priorities. I can't rely on hybrid style training all the time to get me where I want to go. Can hybrid training be a part of the process? Absolutely.

     If I have a definite goal on a definite date, then I can't develop all my capacities at the same time forever. Not if I want to perform at the top end of my potential. I'm planning on several events next summer, so I know when to be ready. I know what the distances, terrain and time frames are, so I know what to be ready for. Building up to an event can take a while and there are many aspects of physical capacity to focus on.
     For an untrained athlete, I think the first step is building a solid foundation of general physical preparedness. That's hybrid training (crossfit) if you weren't paying attention. This means getting fit enough to train. Not to toot my horn, but as far as GPP goes, I has it. So the next step would be overall strength. We talked a bit about strength standards a couple posts ago, so let's get up to standard. This is where some folks fall apart, because you can't develop strength and endurance simultaneously. One can be generally maintained while the other is developed, but there is ALWAYS compromise. This winter I will be getting strong (again). Over the summer I ran a lot and lost some strength, but that is a compromise I was willing to take to reach my goal. The great thing about getting strong is that the process is pretty straight forward. Lift heavy, eat, rest, repeat. There are MANY strength programs out there and I rely on the strength experts when it comes to building strength. When you need to specialize in something, you look to the specialists to help. Where to go for strength?
Jim Wendler
Westside Barbell
Mark Rippetoe
Those are a few of the most notable. Follow the recommendations of one of these for the winter, and you WILL get stronger. You can't go wrong with focusing on strength for a few months. You don't have to get big to lift heavy, and you don't have to give up on your sport. You simply shift your focus for a short amount of time, and enter your sport season stronger, more durable and generally more useful. Compromise, timing and context. I take these time proven programs and tweak them to fit my modest strength goals.
And if crossfit is what you're interested in, and you're in Salt Lake City, then the only place to go is SLC Crossfit. It's all the good things about crossfit minus the egos and high socks. Plus the coaches are pretty badass.