CrossFit Athletic Group

I think one of the biggest light bulbsof my coaching time at the Champions Club is understanding the idea of what I like to call "movement factors." In essence, the standards for all movements are set: midline stability, loading order, and laws of torque (see the long explanation in the most recent Building a Champion installment). My main job as a coach is to make it difficult for you to maintain those standards. This is where adaptation happens.

For example, go ahead and do that 35-lb. thruster Mrs. Kroll. No biggie!

Now what about adding a movement factor: volume; let's do 3 reps instead of 1.

Okay so that looked good. Now we can add some load; how bout going to 45-lbs. instead of 35.

Still good? Now add the most diffucult movement factor: fatigue; let's do an all-out 200m sprint before every heavy set of three.

All of a sudden, that moderately heavy weight turns into the most difficult thing because you're supposed to keep it looking exactly the same as a warmup set. This is what Alyssa Jabara and Danielle did really well yesterday. Sandwiched inbetween two overly crowded sessions, these two went head-to-head at five thirty. Check it out.