It is quite possible that there was a time (or two) when you have wondered whether or not you do enough for your witness in order to move forward when you train CrossFit for an hour a day or several times a week. The top. Regionals or Games athletes seem to undergo bigger training loads. But there is a huge difference when you spend 6-8 hours a day training and doing CrossFit mostly to just be fit. Which is why this post will take a look at why the intensity of your training is much more important than the volume and how to get the best out of the hour you spend at the gym.
The original CrossFit methodology
CrossFit by definition is is constantly varied functional movements performed at high intensity. But it is important to realize that this definition doesn’t mean you WOD every day at 100% and I’m not saying that it is good to do that either. Just by taking look at SugarWOD you see that some days we want you to give your 90-100% but then there are days dedicated to recovery when you should go at 60% (read more about intensity here).
The biggest problem is when you never go at 85-100%. And there are several reason why you do that: you are tired, lazy, you scale wrong and its too heavy or too much. It all makes sense, for example, if I know you doing barbell club after the WOD, I can’t give my all even if the WOD says you should go all out. This is against the original CrossFit methodology and you end up wasting your precious work out time at both because when you finally get to lifting, you are too tired.
If you want to get stronger or learn a skill, you naturally have to work on it. But that doesn’t mean that you go easier at WOD time. Try to dedicate some days for strength and work on your skill during rest day or on the day when you didn’t work out on that particular part too much.
What is intensity?
Intensita is defined as performance defined by this equation:
P=W (F x d) / t
performance = work (power x distance) / time
So if you increase strength (load), the distance (how far you have moved the load) or reduce the time taken to do the job, you will increase the performance and thus the intensity.
It also all depends on how long you’ve been doing CrossFit and if you are comfortable and using the right technique for all the movements. If you are new and your technique is still developing, use up the days of harder movements, to work on your skills. But when you see a WOD and know all the movements, increase your intensity. If you’ve been doing CrossFit for a while, try to really do the best you can at every WOD> You will see what intensity can really do. It hurts, but it is necessary if you want to move forward. Stepping out of your comfort zone and adapting to it is exactly what your body needs to move forward.
You also need to realize that we all do CrossFit to be more fit. Waking up tired and in pain every day is not what you want. Yeah, there will be days that you will later feel, but don’t overload yourselves every day. Your body won’t get stronger during training, but after. And other factors, such as sleeping and eating well, also have a big influence on your improvement.
So as Greg Glassman, CrossFit founder, says: “Be amazed by the intensity, not the volume”. An effective daily CrossFit WOD is enough for you to be healthy and fit for the rest of your lives. So the next time see you are supposed to give a WOD your 90-100%, do it. 🙂