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Blog #1- Back To Our Roots

Why We’ve Changed Programming Four Times This Year — And Why This One Is Here to Stay

Programming is one of the most debated aspects of CrossFit. Everyone has an opinion about what they want, and often, those opinions conflict. Over the years, I’ve come to accept that it’s impossible to please everyone. That realization has guided my approach to programming and led to its evolution over time.

CrossFit’s foundations are rooted in three key definitions:

  1. CrossFit: Constantly varied, functional movements performed at high intensity.
  2. Fitness: Work capacity across broad time and modal domains.
  3. Health: Work capacity across broad time and modal domains sustained throughout the years of your life.

Let’s break that down:

Constantly Varied: This means the workouts are always different. The goal is to prepare you for life outside the gym—the unpredictable moments that demand physical readiness. Variance prevents your body from adapting or getting complacent, which is beneficial both neurologically (keeping your brain engaged) and physically (keeping your body challenged).

Functional Movements: These are movements that mirror real-life activities. We squat to ensure we can sit down and stand up—even at 90 years old. We deadlift to safely pick things off the ground. Functional movements are practical and essential for long-term health.

High Intensity: This refers to pushing your limits, elevating your heart rate, and embracing some discomfort. Intensity looks different for everyone, and that’s okay. What matters is that you’re giving your best effort relative to your fitness level.

Tracking Progress: The Proof in the Data

In both fitness and health, the goal is to increase your work capacity—whether by extending time, increasing reps, adding weight, or improving benchmarks. That’s why we track data. It’s the tangible proof that the program works. By analyzing this data across various scenarios, we ensure balanced fitness and readiness for whatever life throws our way.

For health, the focus shifts to long-term trends. Many of us can confidently say we’re fitter today than we were a year ago. That’s the beauty of CrossFit: it’s like aging in reverse.

Why Programming Matters

CrossFit’s founder, Greg Glassman, captured its essence in “World-Class Fitness in 100 Words”:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

This simplicity is powerful. CrossFit works because it’s straightforward, scalable, and effective.

The Problem with Over-Complicated Programming

Lately, we’ve seen an influx of past CrossFit Games athletes selling programming to gyms worldwide. While tempting, these programs often feature far more volume than the average athlete needs. Overtraining becomes a real risk, leading to burnout or injury.

At Outsiders CrossFit, we’re sticking with simple, effective programming. Our focus is on your needs, not your wants. We aim to keep workouts fun, effective, and sustainable—as long as you show up consistently and take care of yourself outside the gym.

Why We’re Not Doing Cycles

Many programs rely on cycles—focused periods dedicated to specific movements or skills. While these can lead to short-term improvements, they often leave gaps. After a cycle ends, there’s a risk that the targeted movements won’t resurface for months or even a year. We believe the CrossFit prescription of constant variance leads to better long-term results and overall health.

Our Mission for 2025

At Outsiders CrossFit, our mission is fitness for life. That’s why we’ve experimented with different styles of programming before committing to one rooted strictly in CrossFit principles: constantly varied, functional movements performed at high intensity.

Here’s what you can expect:

  • Coaches with More Time to Coach: Simplified programming allows us to focus on teaching and guiding you during class. As you well know (if you’ve been doing the workouts the past few weeks,) simple doesn’t necessarily mean easy. It will lead us to what we most need in most circumstances most of the time. Think real life.
  • Continuous Improvement: Our approach ensures steady progress over the long haul.
  • Stronger Connections: Classes will provide more opportunities to connect, support, and grow as a community. After all, shared challenges forge the strongest bonds.

This is it. We’ve found the program that works, and we’re sticking with it for all of 2025. All you have to do is just show up.

Let’s see where we can take our fitness this year.

See you around the gym,

Coach Joe