INTENSITY ISN'T THE END ALL

I read a post recently linked to the Facebook news feed. It was written by a Crossfit trainer whom I have never met before. The author was talking about training with “intensity.” Every CrossFitter should always train at 100%! There was a mention of the “Sport of CrossFit” and a reference to the quote, “men will die for points.” Basically, the post was a big rah-rah session to encourage the readers to do every workout with 100% effort and never quit.

The post made me think about all the times in the early years of the CrossFit One World blog that I preached the same thing. The post made me think the author likely had only one or two years experience as a CrossFit trainer (but I could be wrong). You go to the Crossfit Level One Certification and there is a whole lecture about intensity. The CrossFit system is defined in one lecture as "constantly varied functional movment performed at "high intensity." You are told that "Intensity is the independant variable most commonly associated with maximizing favorable adaptation to exercise." It is no wonder that when you first start programming workouts for your CrossFit gym members, you think that encouraging everyone to give a 100% effort every workout is what works the best.

After almost five years of posting on this blog and training people at CrossFit One World, I realize the error in my early programming/coaching experiences. 100% effort should be saved for when it is needed: in competition. Training is not competition. There are no competitors at any sport that train 100% effort at every workout. Training at 100% effort every workout can lead to loss of technique. Loss of technique during a high intensity workout (on a daily basis) eventually is gonna bite you in the ass.

If you were to drive your car from stoplight to stoplight every time with the gas pedal all the way to the floor, eventually your car is gonna run into problems. Minimally the brakes and tires are gonna wear excessively, and over time, there will be wear on the engine. I know the human body is not a car, but I think you get what I'm saying. The human body is an amazing machine that can adapt and actually prosper under intital doses of high intensity training day in and day out. That's why so many people just starting CrossFit see results so quickly. (I would hope that you aren't coming to One World just to see quick results and you have a long term plan of trying to get fit for a lifetime.) Keep giving 100% effort for every workout and at some point you are likely to plateau, break, or you just simply burn out. I know for a fact that there are some of you who have suffered from one if not all three of those.

So about right now you’re thinking, “Well how much effort should I give?” Simple: never mistake “100% effort” for HARD WORK. The pedal doesn't have to go to the metal every workout, but you can “work hard” every time you step into the gym. HARD WORK doesn’t mean you have to try and crush a workout. HARD WORK means you make an effort to perform your workout better. “Better” can mean concentrating on moving well. “Better” can mean lifting heavier. “Better” can mean performing consistently throughout a workout instead of crash and burning at the end. And yes, “better” can sometimes mean being faster, but I would argue that if you are consistently working hard,  getting “faster” comes naturally without the daily trip to the garbage can to spit up your lunch or flopping around on the floor in a pool of sweat. 

I am definitely not saying that the intensity portions of the lecture are spewing false information, I am just telling you that if you want your CrossFit results to be successful for the long term, you are better served not falling into the 100% effort 100% of the time approach.

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An old picture of Bradass doing the classic One World workout, "Daisy"
This picture is so old that Bradass now has way bigger muscles and tattoos!

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WORKOUT   1/7/2011

"Daisy"

Complete 3 rounds for time of:

• Run 400m with weight
• 25 Squats with weight
• 25 Push-ups with weight
• 25 Walking Lunge Steps with weight
• 25 Sit-ups with weight

This workout is done using a bumper plate or steel plate. Men will use a 45# plate. Women will use a 25# plate. Do the push-ups just like Bradass in the picture. You can do anchored Abmat sit-ups for the sit-ups. Try sticking your feet under some dumbbells.

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Comments

[preiswerturlaub.net]

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[little spoon]

Awesome post BIG spooon

[Kyle Sela]

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....

[joe cota]

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

[Petey]

Freddy,

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.

Petey

[Herm]

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.

[Eric]

best post.

[freddy c.]

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

[Mark]

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.

Mark
UKSCA coach UK.

[Alex Bond]

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

[Kurt]

Amen!

BTW, I broke and it sucks...

[greg gllasman]

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.

[Lancaster]

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

[Daron]

I'm glad I check this site daily.

[dave castro]

I deaffiliate you for your heresy

[SUFFER]

Word....This!

[Maria]

Terrific post, Freddy! You are spot on!

[Welbourn]

Solid :)

[Jeff Smith]

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

[Rob]

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.

[Matt Lentzner]

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.

Matt