"Be impressed by intensity, not volume."

“Be impressed by intensity, not volume.”
Coach Glassman
As some of you have noticed there are starting to be more goal times on the board when workouts are posted at the gym. I am doing this because I believe and have always believed that intensity trumps slower but heavier weights. Intensity will vary in form but not function in the gym as it is relative to your physical capacity, limitations, age and abilities. We strive to ensure a certain stimulus is met with workouts and if a workout has a goal of 12 minutes but at 24 minutes later you finish then you have just completed a different workout. If you are doing a workout past your capacity just to hit the RX weight then you are failing the purpose of the workout and limiting your possible fitness. This is a limiting factor in improvement as the adaptation you are looking for cannot happen because the proper stimulus has not been applied Intensity was used present here
Athletes ask all the time how do I get better in a METCON, be it with time or weight. The first thing I say almost 100% of the time is lower the weights, move better and focus on intensity. Many athletes have heard this but ignore it because we see our favorite CrossFit buddy or CrossFit star doing multiple workouts or moving heavy weight everyday, so that must be the answer! Nothing is further from the truth and before they became such a CrossFit stud they earned the right to workout multiple times a day by first learning and developing intensity. CrossFit used to be about going 100% on every rep and every workout, whereas now pacing is the thing everyone looks towards and uses. While I think 100% effort out of the gates on ever rep is not the best method for most athletes, understanding and knowing your red line versus when you go to hard and “blow up” is a must for improving your fitness. The middle ground should be what we look towards for most workouts which is a hard pace we can maintain without dying 2 minutes into a 12 minute workout. Being able to pick up a barbell or wall ball during the discomfort of a workout and pushing 1,2,3 more reps more than you thought you could is when you are doing it right. Get comfortable being uncomfortable. Doing 17 of 21 rep and having to recover for 40+ seconds is doing it wrong. There are many ways to vary how and when we adjust our METCONs to work towards finishing at or under the goal time. They all revolve around appropriate scaling. Lisa did more work doing the scaled workout in 16.2 vs many RX athletes
SCALING IS NOT BAD but it is the appropriate modification to reach a set goal or standard. The most common variation of scaling will be with weight and adjusting the weights. Learn to move less weight with better form and faster movement. A misconception is if an athlete reduces the weight they are doing less work in a workout but that opposite is generally true. If an athlete struggles to move X weight and goes at a slower rate then the athlete would do more work per minute by working faster with the less weight. For instance last month we did 5RFT of 21 Thrusters at 75/45 and 21 DU. Time for an athlete was 7:11 but for easy math it will be rounded down to 7min flat. The same workout at 95lbs took 12:14, which we will round down to 12min. 75lb workout moved a total of 7875lbs but averaged moving 1125lb a minute. The 95lb workout moved 9975lbs but only averaged 831lbs moved a minute. The athlete did more work per minute at the 75lb thus the athlete did more work moving the smaller load by a considerable amount.
There are many scaling options other than weight such as ROM or the rep count and all have their time and place to be discussed with the coach before the workout. Each one has a purpose but generally the ROM and reduced rep count is met with resistance form athletes because it is considered doing less work as opposed to the correct adaptation for that day. Squatting to a box is the 100% correct solution to someone who is struggling with knee pain when going below parallel, but is met with resistance all the time. Embrace the appropriate fitness for you on that day that allows you to continue to be fit longer.
Volume does not equal better fitness or better results. The easiest picture I can think of is a marathon runner vs a sprinter. While each has their own separate fitness goals very few marathon runners have healthy muscle mass. Stop chasing volume and instead chase intensity, I promise many of your fitness goals can be reached by changing your way of thinking.
One last word: Neither intensity or volume can overcome bad eating habits. Genetics can overcome bad eating habits and some people have been blessed with wonderful genetics while some will eat healthy 100% of the time and never achieve the look they are chasing.
I am not suggesting that you sandbag or half-­ass a workout, but hitting your “Red Line” every day will eventually wreck your body. Training days are far too often treated as competition and athletes end up taxing the central nervous system, resulting in injury.
There IS a difference between intense training and competition. Learn how to ride that fine line between the two.
Training should make up 70 to 80 percent of your time at the gym. Training includes your long warm-up, your mobility work, your strength and skill work as well as stretching after. Usually you’re working below your physical capacity here, and thats where progress is made!
Warm-up? Can this help me make progress?
Absolutely! The seemingly-boring, repetitive tinkering to improve your ankle or shoulder flexibility, or the three-days-a-week squat program that has you asking, “Back squats again?” are absolutely where the biggest gains are made.
What about the conditioning—the reason 50% of us show up?
It’s important, but it’s not where the gains are made, per se. Think of conditioning as a chance to put your newfound strength and skill work to use.
What do you mean? Isn’t conditioning the place I should ruin myself and end up on the ground in a pool of sweat every day?
Not if you’re doing it right. If you’re conditioning in a way that’s helping you improve your overall fitness and health, then it should feel controlled and well-paced, just like your strength and skill work. If you feel like you might pass out, chances are you went out too hard, and will likely end up slower in the end.
One of the most well-respected coaches around, James FitzGerald, the owner of Opex Fitness in Arizona, explained that every workout should have an intended stimulus. This means, when you hear “3, 2, 1 Go,” it shouldn’t be a giant free-for-all chaotic experience, where people devastate their bodies and can’t recover for three hours. In fact, most of the time you shouldn’t even be going at a 100 percent effort.
What? I shouldn’t try my hardest?
Think about this quote for a minute:
“CrossFit has been marketed as a sport where everyone’s so intense all the time, but the best CrossFit athletes in the world are never going that hard,” - James FitzGerald.
The point is simply staying below your personal threshold on any given multi-modal workout will usually make you faster in the end. The concept is simple to understand when we’re talking about a single modality, such as running, rowing or swimming. Nobody is going to sprint the first 30 seconds of a 5-km run. But time and time again during multi-modal workouts (a few different movements together in one workout) we’ve never done before, people do the equivalent of the latter, making you slower in the end.
For those of you who like the pain: Don’t worry, you will still feel pain during conditioning workouts, but try to save it for the final quarter of the conditioning workout—the big sprint finish! If you’re in pain in the first half of the workout you’re in trouble.
Going back to FitzGerald’s point: His overarching argument is that sticking with an 80 percent effort in both training and competition will likely lead to the best overall performances. This doesn’t mean you’re not working at improving your fitness; after all, if your 80 percent effort keeps getting better and better, then so does your 100 percent effort. This will keep you healthy long term in your training and ensure safe, steady progress.
Testing makes up 10 to 15 percent of our time in the gym. We have 1-2 Competition Days per week.
It’s essentially the sport aspect of what we do—the game day. Everyday can’t be a test day, but remembering to test yourself here and there can go a long way in keeping you motivated as an athlete, as well as giving you moments of both fear and satisfaction. Test day is the time it’s acceptable to flirt with the line of going out too hard and overdosing yourself a bit, as doing this is a great way to learn about where you’re fitness level is at and how your body responds to certain situations.
THAT BEING SAID, even when you put yourself out there—either in the gym, at a competition or in life—as FitzGerald pointed out, this still doesn’t mean you’re overdosing yourself to a place that takes its toll on your performance recovery. It’s still best off knowing your fitness level, having a plan of attack, and avoiding going out too hard and fading by the third round of a five round workout.
Test days are important, but smart testing, as opposed to blindly jumping in without a plan, is always best.
We don't talk about playing too much, but we think it’s important to give yourself the license to play from time-to-time. Maybe 5 percent of the time.
Playing might involve working on some gymnastics skills on the monkey bars at the park, or maybe it involves flipping tires or throwing heavy stones around. Maybe it means picking up a new sport, or going hiking or surfing. Playing can be dangerous if you're fooling around with movements you're not ready to do, but if you've been putting in the training work everyday, and testing yourself periodically, you generally will develop a pretty good body awareness, and overall sense of what you're capable of. Have fun in your training and live a great, healthy life!Start your post here...

Crossfit Marshfield

835 Plain St,

Marshfield, MA 02050

Phone. 781-536-4992