With the CrossFit open quickly approaching, many interested parties may be wondering what workouts will be prescribed or how to best train for the upcoming event. The Key to the CrossFit open is simple: throughout these next month, incorporate variability into your exercise routine can be a game-changer. Beyond the physical benefits of ‘keeping the body guessing’, research suggests that diversifying your range of exercises not only enhances your overall fitness level but also equips you with the adaptability and resilience needed to successfully tackle whatever may be thrown at you come February 29th.
Physically – engaging in a variety of training mediums/methods challenges different muscle groups while promoting overall strength, flexibility, and cardiovascular fitness. Research published in the Journal of Strength & Conditioning found individuals who followed a varied workout routine experienced greater improvements in overall fitness levels compared to those with a unvaried exercise routine (Westcott, 2012).
Furthermore, by exposing one’s body to a diverse set of movements & intensities, individuals may reduce the risk of overuse injuries and plateaus. The body can adapt more efficiently to challenges when faced with a variety of exercises, preventing lack of progress by promoting continued improvements.
Cognitively – engaging in a variety of training mediums not only provides benefit physically but also psychologically. While arguably less important for the CrossFit Open specifically, the effects of variability with training have profound effects on cognitive function & psychological health as indicated by a research article in the Journal of Aging & Physical Activity (Kramer & Erickson, 2007).
Variability in exercise has been linked to increased neuroplasticity, which is the brain’s ability to adapt and reorganize itself. While this absolutely helps with accomplishing daily tasks, may also provide benefit towards more demanding tasks (i.e. the Open).
Simply put, to be successful while competing in the CrossFit Open…DO ALL THE THINGS! Perfect your strengths, while challenging yourself on the weaknesses. Include your favorite movements, but don’t neglect the ‘others’. Be willing to step out of your comfort zone to provide yourself with the tools needed to successfully conquer what may be thrown your way this year! If you have questions about preparing for the CrossFit Open or how to get the most out of your training, request an appointment with us. As a fellow Cross Fitter and Performance Physical Therapist, I would be happy to be your healthcare ally and help you prepare for the upcoming open. Happy Training!
Sources:
Kramer, A. F., & Erickson, K. I. (2007). Capitalizing on cortical plasticity: influence of physical activity on cognition and brain function. Trends in Cognitive Sciences, 11(8), 342-348.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
