Perform and look great. At the same time!

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

Great performance and athletic body, isn’t that what we all dream to have? The good news is, you can achieve it simply. Get on track and stick to it! 

CrossFit is constantly varied functional movements performed at high intensity. But if I had to choose one part of the definition that is not really it, it would be high intensity. The more experience we get the more we know about how to pace, i.e. saving energy, breaking up the movements, planning your rest. When is the last time you went all out without a strategy and almost passed out? If it was last week, wonderful. If you can’t remember then you should change the way you train.

Hight intensity is the key to increasing your performance and starting up the hormonal changes that help us form our bodies. In an article in 2007 coach Greg Glassman wrote: “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Favorable adaptation includes forming your body and improving your health. “Be impressed by intensity, not volume,” he adds. Which means, do more work at less time. not more work over a longer period (i.e. training twice a day).

Instensity is something we have to learn. It doesn’t mean working out until you pass out every time you make it to the gym. It means stepping out of your comfort zone, ignoring your legs on fire and not listening to your head screaming “Enough!”. It is the discomfort, it is doing 5 more reps when all you want is to take a break. You don’t need to have a training plan like CrossFit Games athletes do to look good and perform well. You need to be persistent and motivated to not give up when your muscles are about to.


Training is the car, nutrition is the wheel. You can have the best training plan out there but without the right diet, which compliments your performance, you will never move forward and reaching your goals will have obstacles. So try to work out 5-6 times a week, get on a right nutrition plan and talk to your coach.


Andréa Maria Cecil: No intensity, no results; CrossFit Journal July 2016

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