• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

How to Create Constant Variance and Not Randomness at Your CrossFit Box

Constant variance does not mean pure randomness. Constant variation can become a "rut" too. Here's what you need to look for in a good CrossFit training program.

Jeff Kuhland

Written by Jeff Kuhland Last updated on Nov 22, 2021

Getting stuck in a routine is simple and easy. CrossFit has become a champion of constant variance. This does not mean pure randomness and falling into the constant variation rut, though. CrossFit by definition is “constantly varied function movements performed at a high intensity,” but most participants interpret this as simply showing up to the box, seeing what is on the white board, and saying, “Three, two, one – go!”

You must be aware of your workout programming and the desired effects you are currently trying to achieve. CrossFit should be a balance of consistently working at new movements, weights, intensities, and complexities, as well as incorporating systematic progressive training. You want to avoid pure randomness of workouts, not training for specific goals, and always working out at the same place, same time, and with the same people.

Effective CrossFit coaches recognize the need for a degree of repeatability, consistency, and progressive loading. We have learned that in order to effectively learn a skill, which for this article I am going to argue movements are skills, the level of complexity and depth can vary to a great degree – a bodyweight squat versus the king of complexity, the snatch. To learn skills we must break them down into digestible pieces and perform them repeatedly.

There is a well-known general rule that it takes 10,000 hours to become an expert. This has been applied to careers, and also specifically to athletes. In CrossFit we are not seeking to become experts at a single task, yet arguably we want to be experts at movement in general. This means we strive for the highest level of mastery of a large domain of movements at high and low intensity for short and long durations.

In translation, to become an effective athlete you need years of practice and performance. More specifically, to become proficient at a movement you need repetition. Estimates for how many repetitions required to effectively learn a movement are between 300 to 3,000, and to master the skill is between 30,000 to 50,000 according to some sources. The important issue is not the number of repetitions nor the number of hours it takes to become an expert. This all varies depending on your definition of expert, the quality of the hours, the quality of the reps, and the ability of the individual to learn. What is important is that the ability to perform any single movement with virtuosity takes time and practice. Simply translated, you can’t walk into your box every day, perform the workout, and head home, leaving one-hundred percent of the responsibility to your coaches.

crossfit, crossfit workouts, crossfit programming, crossfit randomnessIf you are struggling with a movement, are prone to usual injuries, or want to improve your performance, it’s going to require specific attention to one area of your fitness. The term fitness here is used to describe energy system utilization, skill, mobility, and all the other principles of CrossFit. Take time to self-evaluate and ask for feedback from your coaches. “Where are my weaknesses and what do I need to do to improve them?” For more specific movement instruction, seek advice from a FMS (Functional Movement Screen) professional, a NASM Corrective Exercise Specialist, or perform self-screens to identify your personal areas needing improvement. Once you’ve determined individual weaknesses, either take time away from the gym to address these issues or dedicate extra time before and after your workouts.

Also as a student, you need to beware of your instructor’s ability to fall into the trap of bias. Instructor bias simply means everyone has a tendency to program workouts that they like and are good at, rather than a balanced, full spectrum of workouts and modalities. This means it’s easy for CrossFit gyms that champion constant variance to get stuck in an unintentional rut. I know this as a CrossFit coach and manager. In order to effectively combat bias and have continual variance, I utilize a team of individuals to assist in programming, versus relying on just myself. In addition, scheduling also needs to be examined, records need to be kept, and purposeful attention must be paid to future evolution. Accurately capture this information by analyzing gym members, observing where average client weaknesses are, noting any injuries, and monitoring performance gains.

Most importantly, you must also seek to be a constant and attentive student to your sport. If education and progressive knowledge aren’t a priority, you are being left behind as each day brings new research studies, theories, and answers. Ultimately you must have a coach who can assist in individualizing your plan, take on that responsibility yourself, or work together on it. That being said, don’t invest your entire future in a single coach or team of coaches. When traveling for work or vacation, visit another gym, attend a training or certification, work out with different partners, explore the outdoors, and seek to learn beyond a single environment.

crossfit, crossfit workouts, crossfit programming, crossfit randomnessNever stop growth and improvement. Surround yourself with great coaches and athletes who support your mission, whether your goal is to become the best possible version of yourself, lose weight, or compete at the CrossFit Games. I encourage you to follow the steps below to aid both you and your coaches in building an individualized comprehensive program.

1. Assess where you currently are, using specific metrics. For example:

  • Weight
  • Body Composition
  • 1RM totals for squat, deadlift, weighted pullup, overhead press, clean, jerk, snatch
  • Benchmark workout results – Angie, Cindy, Fran, Grace, Jackie, etc.
  • 400m time
  • 5k time

2. Define your goals for 1 month, 3 months, and 6 months.

3. Define your training schedule:

  • Days per week
  • Number of box WODs
  • Workouts outside CrossFit box
  • Prehabilitation and mobility needs

4. Share this information with your coaches and work together on a plan!

 

Photos provided by CrossFit LA.

Jeff Kuhland

About Jeff Kuhland

Jeff Kuhland is a fitness professional who is living the dream. He is the owner and author ofAthletic Human. He also works as a Certification Team Instructor for MovNat, and is the Program Director at The Aid Station. Before this he began his fitness career inhigh school where sports were always a focus. After running cross country, indoor and outdoor track, and playing soccer, Jeff went on to run Division I track at James Madison University. He now participates in many endurance and outdoor sports, including ultramarathons, adventure racing, kayaking, rock climbing, wakeboarding, snowboarding, and many other extreme sports.

He is currently training to set speed records for kayaking the James River and New River.

Jeff's career highlights include winning Nationals for the U.S. Challenge Adventure Racing Series in Lake Placid in 2008 and placing 1at Worlds for the Intelligent Sport World Series held in Cyprus. Jeff has completed the Mountain Masochist 54-mile ultramarathon, kayaked/rafted the Grand Canyon (226 miles), and is currently on a quest to hike to the top of all fifty United States.

He earned a B.S. in Sports and Recreation Management with minors in Business, Economics, and Exercise Science from James MadisonUniversityin 2009. Jeff completed his Master of Business Administration from Lynchburg College in 2012.

View All Articles

Related Posts

Female competitors headline a graphic for the 2024 CrossFit Games season.
2024 CrossFit Games Season Schedule: Division-by-Division Breakdown
2023 Rogue CrossFit Invitational winners Pat Vellner and Laura Horvath holding their championship titles.
2023 Rogue CrossFit Invitational Results — Laura Horvath and Patrick Vellner Become Two-Time Champions
Female competitors performing medicine ball sit-ups at the 2022 Rogue Invitational.
2023 Rogue Invitational Events Revealed
CrossFit athlete Josh Bridges performs a barbell back squat in his home gym.
CrossFit Legend Josh Bridges Crushes Full-Body Workout Two Weeks Out From 2023 Rogue Invitational

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About