Tuesday, December 1

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”

This is a quote from the CrossFit Journal article titled Understanding CrossFit, which was published in April of 2007.

This sentence is important for us and how we train. CrossFit is defined as constantly varied functional movement performed at high intensity. So what does that mean?

We know what constantly varied means, and it doesn’t mean random. But we aren’t simply repeating the same things over and over. We can vary the weight, the time, the speed, the distance or anything else (including temperature and music).

Functional movements are those that are bodies are meant to do. “Functional movements
are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.”

Now we get to intensity. We need high intensity to force our bodies to make the changes we want. Sure, some days we just don’t have it. But if you want to see your performance improve, you must have intensity.

That doesn’t just mean go as fast as possible all of the time. Intensity can mean adding five more pounds on your thruster or doing your negative pullups slower than last time. Your intensity is relative to you and your fitness level. My max intensity may look different than yours, but we are both getting the same benefits.

So next time you approach a workout and you want to get the most out of it remember to push the intensity. And if you aren’t getting the results you want, think about your intensity level over the last month. Are you pushing yourself to reach new heights every time you workout? Or are you coasting through some things?

Remember, “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” In simple terms, intensity gets results.

Workout for Tuesday, December 1
Take 20 min to Establish 1RM Clean

Find Max Speed 500m Row

Death By:

Burpees + KB Swings

1 Burpee + 1 KB Swing, 2+2, 3+3………