Solo/Off Day - "Intensity"

Every person for themselves today.

Recommended workout:
Back Squat 3-3-3-3-3-3-3 reps




Way-longer-than-I-intended-it-to-be Dissertation
I’ve probably said to most of you about our workouts that “intensity is the key,” and I’ve found myself asking “well, what exactly does that mean?” In an effort to better understand it myself, I’ve done a little research and written down my interpretation of the information. If you have a few minutes, please read it:


Intensity

When asked “what’s this “CrossFit thing” you guys are doing all about?” by the uninitiated, the quick answer is usually: “highly variable, functional exercises, performed at high intensity.” The first two adjectives are pretty much self explanatory, especially once you’ve seen or done a few workouts. We’re highly variable in that we have no set routine and we don’t usually even know what we’re doing for the day until just a few hours beforehand. Our exercises are functional. We pick heavy things up off the ground and move them through the air. We lift ourselves off the ground, we jump, we run. These are all challenges we’re likely to encounter in our everyday lives.

But what does intensity really mean to us in the context of CrossFit? In running/swimming/cardio in general, intensity is usually measured by heart rate, calories per hour, distance per interval, etc. In bodybuilding or weight lifting (two words,) intensity means pushing with everything you’ve got for a single rep max or snorting and stomping around the gym for a full minute, before you lay down and do a set of 10 on the bench. While these are all valid components in the aggregate total, none of these standards alone is what we’re after.

In terms of CrossFit, the definition what’s “intense” is different for each participant. A person with a 300+ lb bench who can run 5 miles like it’s nothing will have no problem cleaning 135lbs up off the floor 10 times. For someone just starting to get serious about being fit, cleaning 135lbs 10 times requires a damn near herculean effort that leaves you wanting to puke. The difference is that the beginner who performs such a feat for the first time has actually accomplished something, while the athelete staying in his “comfort zone” has only gone through the motions.

Intensity is relative to one’s physical and psychological capabilities.

We all have bad days where we aren’t running at 100% but it’s important that we remember to always push ourselves to our limits, and push those limits further every day. Otherwise, we’re not accomplishing much. No matter what your ability or strength level is, push weight that’s heavy for you. Run fast, hell sprint. Rest long enough to get your breathing/heart rate under control, then go again. As long as we continue to SAFELY push our limits, our potential for improvement is limitless.