We know CrossFit is high intensity workouts. However, many people don’t know what high intensity is.
Many people think they are “going hard” but really they are only kidding themselves or are just not aware how to push themselves. Of course, intensity is different for everyone. But, if you never try to lift as much as you can, with people screaming at you and cheering you on, you won’t know that level of intensity.
If you don’t time yourself, measure yourself, or even record your workouts, you won’t even know where there is room for improvement. Once people create, or are given specific goals, they tap into a higher level of intensity.
If you're trying CrossFit, you’re on the right track because it takes training with a
coach or a group to bring about a higher level of intensity. You can’t progress
consistently without increasing your intensity. Step one, you’re at CrossFit Interbay to
workout….good job. Step 2, record your
workouts, weights, numbers and stats so you know how you’re progressing and how
to better push yourself. Plus knowing your numbers will help you get into the strength portion and what to do in WODs quicker so you have more time working instead of spending a lot of time & energy trying to figure out where you're at and what you should be doing. We are here to help you figure it out for you but it's easier if you track your numbers too.
Don’t worry, Intensity can be learned. Remember when you first started CrossFit and everything seemed intense because your brain was trying to tell your body how to move and count and breathe all at the same time? When what was hard becomes easier, now you can dial up the intensity differently — by going heavier, by going faster, by pushing yourself to work harder.
If I ask you how hard you are going in the middle of the workout, you might use a 1-10 scale. 1 is like you are laying on the couch, 10 is like you’re about to vomit or pass out. The more time you spend at 8 or 9, the more other stuff feels easy. The more you get to know yourself as an athlete, the better you’ll be at being intense and focused.
Your intensity will change depending on your mood, current training plan, rest, nutrition, injury etc. So don’t be upset if you’re having a bad day or don’t PR all the time.
I want to be clear here that not every workout calls for your max intensity. It is the quality of your intensity and focus that will drive the effectiveness of your training. Imagine that your intensity is a stoplight. Red is resting, yellow is moving comfortably, and green is going all out. Optimal training requires you to spend time at red, yellow and green. You cannot be on green all the time. You will burn out, and be unable to finish longer workouts. It is physically impossible, and you will mentally wear yourself out.
Keep it safe, train smart and work hard!!!!!
Strength/Skill: 10-15 Minutes working on your Clean (new people - power clean / everyone else squat clean) then
5 Minute EMOM
1 Power Clean + 3 Front Squats (as heavy as you can)
10 Minute AMRAP
30 Double Unders
20 KB Swings (55/35)
New philosophy in the gym from the following video: "There is no such thing as a muscle pull, playa. That's just a muscle that wasn't ready" .....Oops I misspelled that "That's a muscle that wadn't ready" Much better :-)