Tuesday, March 1

I know I’ve posted this quote before, but with the Open here and the amount of new people we’ve gotten to work with I wanted to post it again.

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

This is a quote from an early CrossFit Journal article (April, 2007) titled “Understanding CrossFit.”

I love this quote. It may look like a complicated statement at first, but upon further inspection you see it’s simplicity and beauty.

I like to say “Intensity = Results.”

Intensity is the most important factor in exercising that gets you results. Without intensity your body will just settle in to a routine and will never be forced to make positive changes.

However, we still have to address a few other details. First, technique. Technique must be sound and consistent before intensity can be added. Without consistent technique, intensity may lead to injury or unfavorable results.

Also, intensity is always relative to the individual. While lifting 100 pounds may be intense for one individual it may not be for another. Running a six-minute mile may be intense to some but not all.

You can vary intensity in different ways – speed, loading, time, etc… – but it must be there to maximize results.

We need to progressively overload our systems to force adaptation. It should be controlled and done with a plan, but when it’s time to go hard, you have to go hard.

If you are new to CrossFit, please focus on technique first, but remember, there’s always something you can push. You can always try to do burpees a little faster or go a little harder on the rower. These are the things that make your body adapt and get stronger, faster, etc…

Looking forward to seeing the intensity again on Friday and every day!

Workout for Tuesday, March 1
Front Squat
2X5 @ 70-75% of Front Squat Max
Back Squat
3X3 @ 75-80% of Back Squat Max
*Superset Squat sets with ME Unbroken Strict Ring Dips*

For Time:
Buy In with 50 Cal Row, then:
5 Rounds of
50 Double Unders
5 Power Cleans (185/125)
15 Wall Balls (20# to 10′, 14# to 10′)