Monday, August 22

Let’s talk about time caps.

We use time caps on workouts for a very specific reason. And it’s not just to make sure we get the class done in an hour. Time caps are there so you can get the intended stimulus from the workout.

That means sometimes a workout is meant to be fast and light and sometimes it’s meant to be slow and heavy (Or any other combination in between). So the time cap gives you an idea of how fast you should be moving.

When we deadlift 225/155 in a workout, that may be relatively heavy or light for you depending on your current level of strength. So, should you do the workout at that weight? Well, it depends. If we want you to be working at 80% of your max and you have 20 minutes to complete the workout maybe you should. But if 225/155 is 80% and the time cap on the workout is 7 minutes, then probably not.

There is a method to the madness. Each workout has an intended stimulus meant to train specific energy systems and hit specific time domains. If you’re ignoring the time cap just so you can go RX you may be missing out on the intended stimulus and not getting the full benefits of the workout. You may also be setting yourself up for failure on upcoming workouts.

We want you to finish the workout. The time cap is not there to cut you off. It’s there as a guide, to help you (and your coaches) scale appropriately. As always, if you have questions please let us know!

Workout for Monday, August 22
Clean and Jerk Complex – Every 3 min for 15
1 Power Clean
1 Front Squat
1 Push Jerk
1 Squat Clean
1 Front Squat
1 Push Jerk
*No Dropping the Bar Between Movements!

3 Rounds for time:
Run 400m
10 Clean and Jerks (135/95)