Should You Overhead Squat

The workout is: 3 rounds for time – 20 overhead squats (95/65), 20 pull-ups, and 20 box jumps (24/20). But here’s the problem: you have poor mobility in your hips and shoulders, keeping you from going below parallel on your squat and keeping the barbell pressed directly overhead; you can’t do a pull-up, and you can’t jump on a box. So what do you do? Some people might think that if they can’t do any of the movements then they shouldn’t do the work out for that day/period, but that’s the beauty of CrossFit: every movement can be modified so individuals of all skill levels can workout well.

   In CrossFit, there are nine foundational movements: the air squat, front squat, and overhead squat; then the shoulder press, push press, and push jerk; and finally, the sumo deadlift, the deadlift high pull, and the medicine ball clean. Each of these movements is also part of a hierarchy – a collection of hundreds of different movements used in CrossFit, some more complex than others, and some the stepping stones to more difficult movements. It is important for every CrossFitter to start with the basics – the air squat, the shoulder press, etc. before progressing on to more difficult versions of these movements.

    For example, using the workout and hypothetical ‘you’ described above let’s do a quick recap: you have poor mobility in your hips and shoulders that hinder you from correctly performing an overhead squat. You are not alone. It is common in many Crossfit gyms for the attendance on a “snatch” day or “overhead squat” day to be sparse in comparison to the rest of the normal programmed days for that week. Why is this? Well, the most obvious answer is that people don’t like to work on their weaknesses. The overhead squat is one of the most difficult movements to master in Crossfit because of the level of mobility required to correctly complete the movement. We go to the gym to feel good about ourselves and to feel like we got better. But when there is a movement programmed that we can’t do, or can perform but with very poor form, then we don’t get the same feeling of accomplishment that we would if we went in and crushed a workout we were good at.

   CrossFit is a unique program of fitness in that each movement belongs to a complex hierarchy. Therefore, even the most complicated movements can be broken down into simpler ones so that anyone can complete the workout of the day to some degree. It is important to understand this complex hierarchy in order to determine how to correctly scale and modify movements that are too difficult for you. Let’s use our above workout example as the basis for this analogy.

    The first movement in the workout is overhead squats. ‘You’ lack the mobility to complete an overhead squat correctly. Therefore, you need to modify this movement to one that you can complete well. The squat hierarchy looks like this: box squat – air squat – dumbbell squat – back squat – front squat – overhead squat. Therefore, if you cannot complete a proper overhead squat, then you need to move backwards down the hierarchy to the previous movement (front squat) and use this movement in the workout instead. If you can’t correctly perform a front squat then you need to move backwards down the hierarchy again (back squat) until you find a movement that you can perform well. What is better? An athlete who performs front squats at the prescribed weight? Or an athlete who overhead squats with the barbell and only meets a quarter of the depth? Definitely the latter.

   You might be thinking, ‘But if I always modify movements that I cannot perform, how will I ever improve?’ This can be a tough question to answer, and the answer might not be one you want to hear. It becomes the athlete’s responsibility to improve by coming in a few minutes before class, staying a few minutes after, or attending an open gym period to work on their weaknesses or mobility issues. A good and bad aspect of a normal CrossFit class is that you obtain a high level of fitness in just one hour, but that doesn’t leave a lot of time for members to work on extra skills outside of the programmed class agenda. Therefore, it is imperative for you as an athlete to find a few extra minutes in your day to dedicate to this pursuit of excellence. It’s the “boring” things – the mobility exercises, the gymnastics skill work, the rowing intervals, etc. – that often get overlooked, but it is also these things that separate a good athlete from a great one. If there’s one thing I want you to take away from this post it’s this: don’t overhead squat until you’re ready, but don’t wait too long to be ready. Make it a priority to work on your weaknesses daily and you will open the door to do things you never thought possible.

Kipping it Real with Ryan!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  April’s Athlete of the Month is Ryan Cooke.  Ryan was chosen because of his positive attitude in the gym and work ethic! Ryan brings a great energy to classes and gives his all each workout! Learn more about Ryan below.

1. How long have you been working out at Overland Park CrossFit?

 This June will be 2 years at OPCF.

2. What were your thoughts after your first CrossFit workout?

What did my friend coax me into?!

3. What has been your favorite workout?

I love a good sprint style workout with a moderately heavy barbell. Clangin n bangin is my favorite.

4. What is your favorite cheat meal?

Gotta be pizza and DQ Blizzard or Sheridan’s custard.

5. What did you want to be when you grew up and where do you work now?  

Growing up, I watched the original CSI and thought that was awesome so I wanted to be a crime scene investigator. Now I am in the family business of construction sales.

6. What do you like to do outside of work?

I love anything outdoors – family walks, golf, especially duck hunting.

7. What advice would you give a newbie just starting at OPCF?

Don’t be shy and don’t be afraid to embrace the suck. The workouts are equally as painful for everyone else there.

8. What is your favorite lift?

Back squats all day and twice on Sunday.  

9. What’s your biggest “GOAT”?

I have a massive disdane for Assault bike. I know I suck at it, but I can never motivate myself enough to just get on it and get better.

10. What changes have you seen in yourself since starting at OPCF?  

I defintely feel stronger and have more energy throughout the day. I have been able to get out of my comfort zone and get into some dark places during workouts.

11. What is your biggest improvement or proudest accomplishment thus far?

Finally hitting a body weight snatch and making some lifelong friendships.

12. How do you fit working out into your weekly schedule?

Well things have gotten a lot harder to manage after the birth of my daughter, but I get in when I can and make the most of it while I am there.

13. What is something you have always wanted to do but haven’t yet?  

Inside the gym: I am so close to handstand walks but I am just not there yet. Outside the gym: I want travel across Europe – Ireland, Scottland, and Italy.

Which lower body movement is “King of the Lifts”?

The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment making them essential for developing muscle mass as well as increasing neurological capacity and hormonal output.

The squat and deadlift are also both elegantly simple in theory yet technically complex in application which can make them intimidating for new lifters. The human body is capable of moving tremendous loads with these movements and to stay safe you must master the basics. After all, strength training should always be performed with the proper coaching, equipment, and environment to keep you safe as an athlete.

When it comes to strength training many athletes tend to prefer one lift over the other. There are many reasons for this. Comfort. Body type. Skill level. To name a few. Some people may have stayed away from performing either the squat or the deadlift from a negative past experience or injury.

Let’s take a look at:

  • Who should be training squats and/or deadlifts,
  • The benefits and muscle groups worked, and…
  • The Volume and Intensity you should be using.

General Population versus Athletes

If you are a recreational athlete or utilizing strength training to stay healthy and fit then it is essential that you learn the basics of squatting and deadlifting. After all the ability to squat and hinge are components of everyday life. The human body is an adaptation machine and responds to the demands that are placed upon it. When we spend a lot of time sitting in chairs instead of moving, we begin to lose these human movement standards. Don’t worry, the gym is the perfect place to bring them back. When you first learn these lifts make sure to work with an experienced coach who can give you the visual, audible, and tactile cues to perform these lifts.

Athletes also need to hinge and squat to develop explosive power, muscle stiffness, and joint stability for their sport. They may prioritize either the squat, deadlift, or a derivative like the trap bar deadlift based on the demands of the sport on their muscles. Working with a strength coach on sport specific training will be key to choosing the right lifting program for you.

Benefits and Muscle Groups Worked

The ability to perform a basic body weight squat should be the first goal of a training program. The squat requires mobility of the ankles, knees, hips, and spine as well as the motor recruitment patterns to properly extend at the knee hip and ankle simultaneously. The primary muscles worked are the quadriceps, hamstrings, and glutes. Depending on the squat variation being used as well as the depth and other variables you can increase or decrease specific muscle activation. Low bar back squats and box squats achieve greater posterior chain activation. Front squats and overhead squats require a more upright torso and are quad dominant.

The deadlift is the most effective exercise for working the posterior chain. The posterior chain is essential for developing strength and power as an athlete. Powerful hamstrings and glutes will make you run faster, jump higher, and lift more weight. The muscles of the back also benefit from deadlifting due to the powerful isometric contraction required to maintain a neutral spine during heavy pulls. The rear delts, lats, and erector spinae all will grow as a result of deadlifting.

Volume versus Intensity

As a general rule of thumb strength training programs should have an inverse relationship between volume and intensity. Since squats and deadlifts are both total body lifts that require intense focus and neural activation it is important to vary loading patterns, volume, and intensity.

Deadlifts tend to be great for intensity but can be problematic in large volume. One fix for this is to train the hinge movement pattern with other implements that remove the need for heavy loading. Kettlebell Swings, Romanian Deadlifts, and Glute Bridges all train this movement pattern and are great.

Squats on the other hand seem to respond better to higher training volume. With that said you can still grind yourself down with too much high intensity work in the rack. Sticking to Prilepin’s chart for percentages is a great way to stay on top of loading parameters to ensure progress without burning out!

There you have it. A breakdown of the squat and deadlift as well as the reasons you should train them. If you’re looking for help learning these movements and building a movement practice to change your body or get stronger we have a team of coaches who can help you reach your goals.

Does Cardio Hurt Muscle Gain?

It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreationalgym goer. How do you structure your strength training routine and still make time for trail runs,pickup basketball, or your metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coachknows exactly how and the truth might surprise you…

The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.

So why is it such a problem balancing strength and metabolic conditioning? It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.

So how do balance out your strength and conditioning pieces? The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.

A great coach will tell you that you can only have one priority for each block of training you execute. They will also understand that your energy needs, micronutrients, electrolytes, and will all have to be supported in order to sustain greater output. Finding a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!

Optimizing Nutrition For Recovery

There is a plethora of information on the interwebs when it comes to nutrition advice. Everyone claims to have the secret tip or biohack that will make you bigger, smaller, or more of…well whatever it is your goal happens to be. The marketing gimmicks are endless.

Nutrition is a highly individualized journey. There are certainly some wrong answers out there but when it comes to what is right for you the answer could be totally unique. Finding an overall nutrition strategy that fits your goals and lifestyle is essential if you want to have success. If you’re not sure where to begin then start by finding a certified coach who can help guide you through the process toward healthy eating.

When it comes to post workout recovery there are a few key factors to keep in mind. For healthy individuals performing strength training or other forms of high intensity exercise it is imperative that you consume a healthy post workout meal to replenish glycogen in your muscles and provide ample amino acids for protein synthesis.

In one study at the Norwegian School of Sport Science made cyclists performing time trials to exhaustion (TTE). Immediately post workout the cyclists were given a carbohydrate drink, a carb and protein beverage, or a non caloric placebo. The group who consumed the carbohydrate plus protein beverage significantly outperformed the other two groups when performing a second cycling test just 18 hours after the first. The study suggests that if you train hard multiple days in a row then carbohydrate and protein intake post workout seems to boost subsequent performance.

“Exercise makes carbs your friend” -Charles Poliquin

Cyclists in the study consumed carbs and protein in a 2:1 ratio. This means they consumed twice as many carbs compared to protein. The amount given was based on the body weight of the individuals at a rate of 0.8 g carbohydrate per kilogram of body weight + 0.4 g protein per kilogram of body weight.

In a 175 lb. person this would look like:

0.8 g/kg x (175lb ÷ 2.2kg/lb.) = 64 g Carbohydrate

0.4 g/kg x (175lb ÷ 2.2kg/lb.) = 32 g Protein

In a 130 lb. person this would look like:

    0.8 g/kg x (130lb ÷ 2.2kg/lb.) = 48 g Carbohydrate

0.4 g/kg x (130lb ÷ 2.2kg/lb.) = 24 g Protein

You can use this equation to calculate your ideal ratio of carbs and protein to optimize post workout recovery. If you don’t like math, understand the science, or are not a fan of measuring then let’s take a look at some quality food sources that would provide you with the desired amounts of protein and carbs. You can select the weight range you fall in and select the foods that best fit your tastes and lifestyle!

FoodGrams
Carbohydrate
FoodGrams Protein
Kiwi10g/kiwiChicken Breast31g/4oz portion
Apricot17g/cupWhey Protein15g/tablespoon
Pineapple22g/cupGreek Yogurt25g/cup
White Rice45g/cupSalmon Fillet28g/4oz portion
Maple Syrup13g/tablespoonEgg6g/egg

Food175 lb person
needs
Food
175 lb person
needs
Kiwi6 kiwiChicken Breast4 oz portion
Apricot4 cupsWhey Protein2 tablespoons
Pineapple3 cupsGreek Yogurt1.25 cups
White Rice1.5 cupsSalmon Fillet4 oz portion
Maple Syrup5 tablespoonsEgg5 eggs

Food130 lb person
needs
Food130 lb person
needs
Kiwi5 kiwiChicken Breast3 oz portion
Apricot3 cupsWhey Protein1.5 tablespoons
Pineapple2 cupsGreek Yogurt1 cup
White Rice1 cupSalmon Fillet3 oz portion
Maple Syrup3.5 tablespoonsEgg4 eggs

Use this as a starting point to tackle your post workout recovery. The rest of your meals may look very different than this post workout recovery meal in terms of quantities of protein, fat, carbs as well as the sources you get them from. Working with an experienced nutrition coach is the best way to dial in a plan that works for you.

Prime the Pump

Have you ever started a workout and not quite felt ready? Like your body should be able to perform the  exercise but it feels extra heavy or a step behind? Maybe you’re watching others moving around you at lightning speed and you wonder “what am I doing wrong?!”

Knowing how to prepare your body for exercise is a skill in itself. A great coach will instruct you on how to warm up in a way that physically and mentally prepares you for the day. Having a deeper understanding of how your body works will be hugely beneficial for taking initiative yourself and getting the most out of your hard efforts. You will be able to ask the right questions and know if you are really working up to your potential.

Today we will explore how to prepare for strength based workouts as well as high intensity intervals or cardio sessions. Understanding these principles will help you prepare your body and take your fitness to the next level!

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

Preparing For Strength And Power Workouts

To prepare for a strength workout you can utilize a rep scheme called a “wave load” to prepare for big lifts. Wave loading lets your body tap into its ability to activate high threshold motor units, the signaling mechanism telling your muscles to contract. The more motor units you activate the more muscles fibers you utilize to produce movement. Understanding how to recruit as many motor units as possible is essential for moving heavy weights or to move moderate loads at high velocity such as in an olympic lift.

Say you are trying to find a 5 rep max back squat. If your current max is 300 you might start out performing sets of 5 starting at 135 pounds, adding 20-30 pounds each set and resting a minute or two in between. By the time you get to 225 though, the weight is already feeling heavy and a feeling of dread creeps in. Most people use a linear progression like this to build up to their heavy weight. The load feels heavier and heavier.

The problem with this approach is that your body is an efficiency machine. It doesn’t want to work any harder than it has to lift the load. It will only recruit the minimum number of motor units required to lift the weight in front of you. Every weight feels heavy because it actually is heavy relative to the muscles you’re using to lift it! Meanwhile however you are using up precious energy trying to slowly build up to your goal weight for the day.

One effective strategy to build up to the goal weight effectively and bust out new personal records is using a wave load technique. Rather than use straight sets of 5 reps all the way up to your working weight you can use single reps at a higher load than you would want to use for a set of 5. This helps your body recruit more muscle fibers because of the demands of a heavy single rep.

Every training session is kind of like blowing up a balloon. Blowing up a heavy duty party balloon fresh out of the package can require some serious lung strength. It’s a challenge right? This is similar to building up to a new weight in your workout. It’s hard to do and physically demanding. What happens once you’ve blown the balloon up all the way? It’s stretched to a new dimension that if you let all the air out, would make it easier to blow up the next time. This is what performing a heavy single is like before performing your set of 5.

Instead of progressing in a linear fashion such as:

  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 5×245
  • 5×275
  • 5×295
  • 5x New Max Effort Attempt

Total reps = 35    Total load = 7,825 lb.

Instead try an undulating periodization:

  • 5×135
  • 5×185
  • 3×225
  • 1×275
  • 3×265
  • 1×300
  • 3×295
  • 1×325
  • 5x New Max Effort Attempt

Total reps = 22     Total load = 4,855

If your goal is to conserve energy for a new max it is clear to see how a wave load can still prime your body for a heavy lift without wasting unnecessary energy!

Preparing For High Intensity Interval (HIIT) or Cardio Workouts

HIIT workouts can be brutal. Sometimes you find yourself gasping for air and wide eyed in the first two minutes. Wondering how you’ll last until the time cap or complete the prescribed number of rounds or reps.

If this is an experience you have had it means that you were either not properly warmed up for the workout or you didn’t properly scale the weights and movements. Warming up for a HIIT workout requires several key components. Increasing respiration so your heart is prepared for greater cardiac output, movement progressions that warm up your muscles and reinforce the movement patterns, and mobility work to improve performance and reduce injury risk.

As a general rule of thumb, the shorter and more intense the workout is, the more warmup and preparation it requires. You need to be prepared to give an intense effort and that will look different every day depending on the workout.

A great coach will be able to help you execute a proper warm complete with movement progressions and the appropriate scales for the movements in your HIIT training.

Kipping it Real with Laura!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  March’s Athlete of the Month is Laura Still.  Laura was chosen because of her work ethic which shows through with her flawless movements. Laura never makes excuses and is always willing to take the time to do everything right! Learn more about Laura below.

1. How long have you been working out at Overland Park CrossFit?

I started April 21, 2018.

2. What were your thoughts after your first CrossFit workout?

I remember thinking that is was difficult but fun and was really glad I had done the workout.  

3. What has been your favorite workout?

I like any of the workouts that have the 21-15-9 format (unless it is 21 calories on the bike!)

4. What is your favorite cheat meal?

Pulled pork and fries from Joe’s KC.

5. What did you want to be when you grew up and where do you work now?  

I was born into a musical family so never thought of being anything but a musician. I am a retired Air Force musician and a retired school teacher.

6. What do you like to do outside of work?

I love to dance and of course, CrossFit.    

7. What advice would you give a newbie just starting at OPCF?

Take it slow, don’t lift too much weight too soon, and be consistent coming to class. And don’t quit!   

8. What is your favorite lift?

Anything with a clean. 

9. What’s your biggest “GOAT”?

I have 3 “goats”: double unders, rope climb and pull ups. Take your pick!

10. What changes have you seen in yourself since starting at OPCF?  

I’ve dropped weight, put on muscle and gotten stronger.  Pretty cool at this stage in life.

11. What changes have you seen in yourself since starting at OPCF?  

Just making it through each workout. I’m always amazed that I can get through some of them! I’ve never done anything that has pushed me physically like this.

12. How do you fit working out into your weekly schedule?

Because I am retired, I actually schedule my week around CrossFit workouts.

13. What is something you have always wanted to do but haven’t yet?

Travel to Europe.

Get Fit, For A Change…

If you have ever tried to start a new healthy habit, or perhaps eliminate an old one, you know difficult change can be. Our bodies are adaptation machines and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be, fitness can play a huge role in your transformation. The most important part of change is starting and taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.  

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.” -John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self improvement will also help you stay dedicated to your goals.

Kipping it Real with Brad!

Each month Overland Park CrossFit recognizes a member who exemplifies our values and motivates others in the gym to push themselves with encouraging words.  February’s Athlete of the Month is Brad Cusick.  Brad was chosen because of how hard he’s worked over his time at OPCF. Athletes can look to fellow athletes, such as Brad, who are succeeding by putting in the work on form and technique before adding weight. His work ethic will help him to continue to achieve his goals while staying healthy in the process! Learn more about Brad below.

1. How long have you been working out at Overland Park CrossFit?

 I just finished my 1st year in January.

2. What were your thoughts after your first CrossFit workout?

I thought I maybe bit off more than I could chew.   

3. What has been your favorite workout?

I like the running workouts, and pull-up workouts.

4. What is your favorite cheat meal?

Can I have just one?  I pretty much eat what I want in moderation. Don’t hate me.  

5. What did you want to be when you grew up and where do you work now?  

I was going to be a comic book artist. I work for Overland Park Fire Department as the Deputy Chief of Administration.

6. What do you like to do outside of work?

Hang out with my family.    

7. What advice would you give a newbie just starting at OPCF?

Stick with it, you’ll be glad you did.   

8. What is your favorite lift?

Snatches are growing on me.  

9. What’s your biggest “GOAT”?

I have no idea what that means…. 

10. What changes have you seen in yourself since starting at OPCF?  

I feel more energized.  I work out over my lunch hour so it really helps break up the day and reduce stress.

11. What is your biggest improvement or proudest accomplishment thus far?

It’s hard to say.  I did a 24 ft handstand walk for the first time.  I’m pretty excited that I can do muscle-ups – that is not something I really thought I could do. 

12. How do you fit working out into your weekly schedule?

I work out over lunch.  I have it easy because I can walk to the gym in less than 5 minutes – I just work up the hill.  

Differences Between CrossFit and Orangetheory

Group fitness training is a highly effective way to train. Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been trying to find a fitness program to help you get stronger, lose weight, or improve your health and energy you may have had some questions about the program for you. Let’s take a look at some of the facts about CrossFit and Orangetheory Fitness to help you make an informed decision on these training options.

A key difference

One of the key differences to know between CrossFit and Orangetheory is that CrossFit gyms are affiliated and Orangetheory is a franchise. CrossFit affiliation means that the location and it’s coaches are certified in the CrossFit Methodology, the workouts, class structure, and equipment used is dictated by the individual owner. Orangetheory Fitness is a franchise so workouts, equipment, and class structure will be standardized amongst locations.

The Movements

CrossFit places an emphasis on functional movement and work capacity. Functional means movements that transfer over to everyday life, using your body to perform the movement it is capable of. Work capacity means being able to perform a certain body of work in a given amount of time. This requires you to standardize movement and lets you measure where progress. If you used to be able to perform 15 pushups in one minute and now you can perform 22 pushups in a minute you improved your work capacity.

CrossFit combines gymnastics, weightlifting, powerlifting, strongman, monostructural (run/row/bike), and calisthenics movements in a variety of combinations. The program will generally reflect the style and background of what the gym owner is most comfortable teaching and believes will achieve the best results. For this reason you can witness unique fitness programming at each gym that you attend. You will learn the foundational movements CrossFit teaches like squatting and pressing. The great thing about CrossFit is that each movement and workout can be tailored to fit your unique needs. If a movement is outside your comfort zone then your coach can provide you with an alternative movement that replicates the movement pattern, but may be lighter weight or less technically demanding. Each individual in the class will get a similar result from the workout even though they have a wide range of strength and ability levels. Everyone moves forward together.

Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.  

-Greg Glassman, Founder of CrossFit

Orangetheory Fitness incorporates a combination of movements into their classes as well. Participants will run, row, and perform some light resistance training or calisthenics in a high intensity circuit style. You will generally not lift heavy weights and more emphasis is placed on the cardio component in these classes.

We have a walker category, jogger category, and runner category. With this language I eliminated that fear people have when they walk in like, “oh no I’m not going to fit in.”

-Ellen Latham, Founder of Orangetheory Fitness

Class Structure

A CrossFit class generally consists of a discussion of the days workout and group introduction, a group warm-up, a strength or skill component, a metabolic training component known as the “workout of the day” or “WOD”, and a cool down or stretching session. These sessions are usually an hour long and are always lead by a coach who is certified by CrossFit.

Often times the gym will utilize specific programs designed to improve your strength in a particular lift or muscle group. Improving strength in compound lifts like the squat and deadlift recruits more high threshold motor units and is the most effective way to get stronger. This is a huge area where CrossFit differs from many other popular fitness programs. To truly perform at high intensity the workout must be designed for you to maintain intense effort in a single bout or multiple efforts with rest in between. The longer the duration of the exercise the less intensity you will be able to maintain.

Many programs just keep you moving for long lengths of time that merely grind you down. You might get sore or sweaty but you don’t improve in any measurable way. Learning how to safely and effectively lift heavy loads is a great way to improve muscle mass, burn fat, and build strong bones and joints. You should leave your workout feeling empowered to take on other tasks in your life.

Orangetheory utilizes heart rate monitors to keep you aware of your metabolic output. Your heart rate corresponding with an intensity zone is displayed for you to view. Each class will have you spend time exercising in different zones. Measuring your exertion allows you to improve your fitness if you are able to manage your heart rate in set zones for set durations of time. Similar to CrossFit you will spend time performing a warm-up, both strength training and cardio elements, and a cooldown. More emphasis is placed on the heart rate to achieve a cardiovascular response.

Cost

When it comes to your health the cost of a fitness program is always a great investment. CrossFit is usually purchased as a monthly membership with common options being unlimited classes or 3x per week. The cost typically ranges between $100-$250 with the biggest factors being what the gym offers balanced with cost of living in the area. You can usually begin with a free trial or consult to see how well you like it. The coaches will want to meet you to learn about your goals and any concerns you may have before you begin so they can set you up for success.

Orangetheory Fitness is a more informal process. You can purchase memberships for 4 times, 8 times, or unlimited classes each month with prices ranges from $59-$159.

Summary

Both CrossFit and Orangetheory Fitness are popular ways to train. In CrossFit you can expect more specific programming, a tighter community, and a great focus on strength development and functional training. Orangetheory Fitness is a bit more of a generic way to train and you can expect an upbeat cardio training session with less focus on weight training. Finding a gym that meets your specific needs is the key. A great coach is going to ask you about your goals, injuries, and experience levels. It’s all about finding a program that fits into your budget and lifestyle and most importantly delivers the results you want!