Crossfit of Fremont


January 06, 2011


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Awesome post BIG spooon

Varied intensity can be a result of good programming. This can be varied by the energy system being targeted, the skill being worked on, etc. I think the athlete should give the best effort they have that day. If my athletes are getting burnt out im certainly NOT going to ask them to give me less effort or lower intensity, im going to look at why my programming sucks. For those who could care less about CrossFit Games or the local throwdown when should they give 100% intensity? Not sure I agree with this blog. I need to think about it more....

thats what im talking bout F-DOC, fight the koolaid.


Great post. The competitive aspect is great, going for the win is awesome. But a daily training session is a training session. You work at skills, and develop them, learning how to channel intensity into form focus along the lines of "smooth is fast." I would never try to go balls to the wall in a shooting event without have practiced the movements repeatedly, sometimes slow sometimes by the numbers, sometimes with a buzzer, or against somebody.

I do a lot of workouts lately where form and max weight is the key. I'll move back into intensity focus when I feel I'm in season.


Great post, Freddy.

Many of the original CF friends I made (back in 2008) have figured this out for themselves as well. I'm slowly getting back to my bodybuilding type workouts...just because they worked for me so well in the past.

best post.

Alex, never mistake the length of a workout, the weight of a workout, or how hard a workout is as intensity.

I was a CF affiliate for a year in the UK, and the very reason it only lasted a year was for the very reasons you have covered. I voiced my opinions on this in the UK CF community and what a back lash.... pathetic. I have no time for CF anymore, but I certainly have time for great coaches.

Good post, nice to see.

UKSCA coach UK.

I'm amused that you paired a rant about intensity with this workout, which took everything I had and still broke me. :)


BTW, I broke and it sucks...

My 4D model of fitness, across broad times and modal domains, independently maximizes body mass at a rate prone to excess, when favorably compared to rates approaching what you can intuit.

We are all subject to the Law of Diminishing Returns...

I'm glad I check this site daily.

I deaffiliate you for your heresy


Terrific post, Freddy! You are spot on!

Solid :)

This is my favorite thing ever posted on this website - thanks so much Freddy.

Another great post Freddie. This is why your following is growing so rapidly in the fitness community. Also, good read you posted most recently on SICFIT.

This is getting close to Crossfit blasphemy, dude!

At any rate, I agree 100%. CF seems to get training and competing mixed up. It's not the same thing.

A person should train at an intensity that causes a beneficial adaptation. More than that is just as bad as not enough. Maybe worse because you're trashing your recovery to no benefit. If you loaf a workout, you can always go a little harder next time.

Thanks for posting this.


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