Work capacity is pretty straight forward – its basically the ability for the athlete to cope with the work imposed on them, i.e. the workout. but what you discover is that most athletes generally work within very narrow ranges of work capacity as an example, generally a sprinter wouldn’t train in marathon distances, and a powerlifter wouldn’t be doing much running. But in Crossfit both as a sport and fitness methodology means that the athlete should be able to cope with the work capacity required for a marathon, power lifting, sprinting and obstacle courses.
which leads us to broad time and modal domains – time focuses on the duration the effort needs to be sustained. and modal domains focuses on the type of movements in the workout. so what you notice is that this forms the foundation for why Crossfit is so Constantly varied and how each workout can be so different.
When you distill Crossfit down to its work done over time, or rather power = work/time you can map out this value for every workout resulting in the following graph
in essence, Crossfit aims to increase the work capacity in the direction of the arrows, making you fitter or rather, more powerful. This is achieved by Constantly varied, functional fitness, at high intensity – hence why, on the surface, Crossfit workouts have such a variety of intended stimulus. and whilst programming can appear random and disorganised, this is where the real talents of a good coach become apparent. “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman.