4 Programming Holes That Are Limiting Your Fitness

Sometimes, the simplest and most refined workouts can yield the greatest results.

Logan Gelbrich, CCFT October 27, 2016

Look, I’m the first to agree that the “magic is in the movements.” Keeping it simple with programming is often the best — yet hardest — thing to do. Furthermore, I’m the last person to get fired up about the hottest programming on the Internet. I do, however, believe there are things we can miss when programming general physical preparedness.

Here are four things to keep in mind:

The long-lost glycolytic energy system. By and large, virtually any CrossFit program has the 12- to 20-minute AMRAP dialed in. Furthermore, most know we need strength work, so the phosphagen system gets its fair share of love, too. Though many would argue that the natural work-and-rest interval that occurs inside the typical 15-minute CrossFit workout addresses the middle glycolytic energy system, I’d argue we can hit this sweet spot better. Target this with specific anaerobic efforts like sprints — 45- to 90-second power output training.

Accessory work. Glute-ham raises are awkward in a metcon. Your program will benefit from Romanian deadlifts, reverse hypers and barbell rollouts, so include them. It will help to designate time before or after a typical workout for maximum efficiency.

You have to go long, too. If you aren’t seeing efforts beyond 20 minutes in your program, you are missing out on your potential. 

Keep it simple. A workout that requires a protractor, a team of scientists and a mathematical formula doesn’t develop work capacity. The simplest workouts often allow for the best results.

In general, if you stay out of your own way, your training will work itself out. Don’t be cute. Be effective.


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About the Author

Logan Gelbrich, CCFT

Logan Gelbrich, CCFT

Logan Gelbrich, CCFT, is the owner of DEUCE Gym in Venice Beach, California and ORIGINAL Nutritionals, a CleanAthlete sports nutrition company. He's a four-year alum of the nationally acclaimed University of San Diego baseball program, as well as an ex-pro with the San Diego Padres as a catcher. In addition, he currently travels the world coaching the CrossFit Strongman Seminar.