We just finished a week of testing and will now move into another training cycle. Great right? Sure, but what’s the difference between testing and training? After all we test ourselves all the time  right? Well let’s take a look shall we…

Testing is any workout we wish to record or use as a benchmark for progress. Examples are 1RM back squat, 1 mile run or “Fran.”

Training,  is essentially all the workouts that are not tests. In training we utilize submaximal efforts, often repeated efforts, to achieve long-term progress.

We utilize testing to measure results and progress. We utilize smart training protocols to improve the results on tests.

If, as part of your workout program, you are constantly asked to “test” you will eventually become burnt out and progress will stall. No matter how varied these tests are, by continually training at the maximum of your capabilities, it will happen.  Some Crossfit training programs have their athletes doing “hero” workouts or 20 minute plus met-con workouts weekly or even daily. Most new Crossfitters can expect constant improvement regardless of the quality of coaching and training program for 6 to 18 months depending on their level of fitness- 6 months for those with a strong beginning fitness level and 18 months for those coming right off the couch. This falls into the concept of training age. Those with a young training age see PR’s constantly. More advanced athletes with advance training age may only see a PR once or twice per year.

Look at this example workout and hopefully you’ll see what I mean:

20 minute AMRAP10 pull-ups
10 front squats @ 95#
10 burpees

For the novice that has pull-ups but generally weak leg strength (many new to Crossfit ), this workout will largely serve as a strengthening workout.  For them 95# front squats for 10 reps serve as difficult and taxing strength work.  Let’s say they get 4 rounds. The stimulus for this workout has been sufficient for strength gains in pull-ups and in front squats because the athlete will need long breaks between movements and reps.

For an intermediate or advanced Crossfit athlete, just looking at this workout should create a feeling of nausea and an understanding that this workout is doing NOTHING to make them stronger or fitter.  It is, in fact, a complete beat down of a workout.  An intermediate to advanced Crossfit athlete may achieve 10-15 rounds on this workout, totaling 150 front squats and 150 pull-ups, maybe even more for an elite athlete. For someone at this level, strength is not a limiting factor so it is feasible to go through many rounds completely unbroken until the total volume of the workout puts them into a fatigued state.  At this time the athlete is certainly not getting any stronger doing this volume of reps fatigued at such a light weight. This workout would take DAYS to recover from and would inhibit good training for long after.

Proper coaching and program design go hand in hand with long term physical development and safety.

5 Minutes of Handstands and Hand Walking

A: Back Squat @ 30X0; rest 3 minutes b/t sets. (Him-5,4,3,2,1 reps  Her- 8,6,4,2 reps)

B1: Push Press X 3 Tough; rest 45 seconds
B2: 10 Pull Ups; rest 1 minute X 8 sets.

Results:

Back Squat: 135,155,185,195, 205

Push Press: 105#

Pull ups: Completed