Let’s talk about one of the most misunderstood—and most important—parts of CrossFit: variance.
We’ve all had that moment. You walk into the gym, check the whiteboard, and think:
“Wait… running again?”
“Overhead squats? I just mastered front squats!”
“Rope climbs?! I haven’t done those since P.E. in 6th grade.”
And yet, every day seems to bring something new. New movements, new time domains, new challenges. It can feel random. But here’s the truth: it’s not.
There’s a method to the madness—and it’s not just to keep things “fun” (though that’s a bonus). Constant variance is a cornerstone of the CrossFit methodology, and it’s one of the most powerful tools we have to make you fitter for life.
Let’s break it down.
Why Variance?
The CrossFit Level 1 Training Guide defines fitness as increased work capacity across broad time and modal domains. That’s a fancy way of saying:
“Be ready for anything. Be good at everything.”
In real life, your body doesn’t get to warm up for a surprise snowstorm, a weekend hiking trip, or your toddler deciding to sprint across a parking lot. Life doesn’t give you a neat little workout plan before it demands effort. And if your training is always the same—same movements, same durations, same loads—you’ll only be prepared for one type of demand.
CrossFit’s answer? Mix it up intelligently. Give your body and brain all the variables to adapt to—so you’re prepared for anything.
Varied ≠ Random
Here’s an important distinction: CrossFit isn’t chaos. We’re not just throwing darts at a board of movements and hoping it lands on something spicy.
Well-programmed CrossFit (like we do at Outsiders 💪) uses planned variance, not randomness. It’s like jazz. It may sound spontaneous, but behind every beat is a structure.
We vary:
- Movements: gymnastics, weightlifting, monostructural (running, rowing, etc.)
- Time domains: 3-minute sprints, 10-minute grinders, 25-minute slogs
- Loading: light and fast, moderate and steady, heavy and intense
- Complexity: from basic squats to high-skill movements like muscle-ups or snatches
- Rep schemes: EMOMs, AMRAPs, chippers, ladders—you name it
This keeps your body from getting too comfortable, which is exactly what we want. Comfort is the enemy of progress.
Why Routine Is a Fitness Killer
Let’s say you only ever do 3×10 back squats every Monday. Sure, you’ll get stronger—for a while. But eventually, your body adapts. It gets bored. Gains stall. Motivation dips.
This is called accommodation—when the body stops responding to the same stimulus. It’s like doing the same puzzle over and over. You get fast, but you’re not smarter. You’re just repeating.
Variance breaks that cycle. It forces your body to constantly adapt, learn, and improve. And that’s where growth happens—mentally and physically.
How Variance Builds Better Athletes (and Better Humans)
Here’s what happens when you train with constant variance:
- More Balanced Fitness
You’re not just strong, or just fast—you’re well-rounded. You can lift heavy, move fast, endure long workouts, and adapt to any environment. - Fewer Injuries
Variety means we’re not overusing the same joints and muscles day after day. This lowers your risk of repetitive strain injuries that plague people in more traditional training programs. - Greater Mental Toughness
You get used to being uncomfortable. Unknown workouts stop being scary. You start saying “bring it on” instead of “ugh, not this.” - Everyday Life Gets Easier
You didn’t specifically “train” for carrying all 8 grocery bags in one trip—but that deadlift, farmer carry, and midline stability work sure came in handy. - You Stay Engaged
Let’s be real—doing the same thing every day gets boring. Constantly varied training keeps it fresh, challenging, and even fun. (Yes, we said fun.)
Still Want to Specialize? Do It After the Foundation
We get it. You want to get better at double-unders. Or maybe you’re chasing that first muscle-up. That’s awesome.
But here’s the key: build your base first. The athlete with the widest foundation can reach the highest peak. Focus on variance to get broad, general physical preparedness—then specialize when needed.
You’ll find that variance gives you exactly what you need to improve your weaknesses, often without you realizing it. That surprise workout with kettlebell swings and handstand holds? It’s secretly helping your grip for pull-ups and your stability for overhead squats.
What You Can Do as an Athlete
- Embrace the Unfamiliar
If a movement shows up that you hate—great. That’s your opportunity. Lean into it. Growth lives there. - Trust the Programming
Even if it looks “random” or weird, understand there’s a reason. We’re building something deeper than just a sweaty workout. - Be Consistent
Variance only works if you show up regularly. The magic isn’t in one workout—it’s in the pattern of exposure over time. - Celebrate Versatility
Instead of chasing one PR, celebrate when you feel good across the board: your pull-ups are smoother, your run time is faster, and your recovery is better.
In Summary: The Method Behind the Madness
CrossFit’s use of variance isn’t some gimmick—it’s a proven tool for building real-world fitness. At Outsiders, our programming isn’t random. It’s designed to challenge you, prepare you, and keep you growing over time.
So the next time you see a workout that looks unfamiliar, odd, or uncomfortable…
Smile.
That’s the magic of the middle. That’s variance at work.
And that’s how you become the fittest version of yourself.
