The trend with CrossFit, at least in Sydney is, to create stronger and faster athletes who are more powerful. CrossFit, at the top level is a numbers games. Places are decided on who has completed the most amount of work in a given time frame or who can complete a given task the quickest. Often the loads are heavy and need to be lifted or moved a number times and sometimes in a number of ways.

To get stronger it is not beneficial to do CrossFit Total every day. With the same line of thinking it is also not beneficial to perform Grace everyday to increase power or a heavy snatch for that matter. It would help but it wouldn't get you too far. That is why CrossFit HQ has called in experts in the field such as Louie Simmons from Westside barbell.

Westside Barbell's basic template is to have 1 upper and 1 lower body max effort day each week with a dynamic effort for both upper and lower body each week that is separated by 72 hours. After the max effort (ME) or Dynamic effort (DE) is performed accessory exercises are performed to strengthen a particular lifters weakness, such as triceps for the bench and hamstrings for the squat and deadlift. The intensity and volume is dictated by the type of main focus for THAT day.

CrossFit can benefit from this type of training to vary different aspects of each week and to ensure that each week the athletes are lifting heavy. Rob Orlando says that strength is not a 12 week program but a compound result of having lifted heavy objects through out ones life time. The conjugate method (lifting different aspects of lifts NOT the main lifts themselves) can be swapped and changed to not detract from a CrossFit athletes main focus............... being better at CrossFit. It is constantly varied and the exercises can be programmed to help an athlete turn their weakness into their strength.