This week I have been discussing the definition of CrossFit. When ask what makes the training that you do different, I want you to have an answer. It is my way of preparing you for all facets so you’re ready for truly anything. The training we do at the Port is constantly varied functional movements performed at high intensity. Earlier in the week, I focused on the first two pieces, what is constantly varied and what makes a movement functional. Today, we will look at the idea of high intensity. And more importantly how the last piece of my rant comes down to you.
High intensity is the simplest piece to define but the hardest to achieve. There are many variables that will affect the intensity of something, especially when it comes to exercising. Performing under high intensity requires an elevated heart rate, heavy breathing, an increase in body temperature and fatigued muscles. So plainly put, it requires you to go fast while being tired.
When it comes to achieving high intensity, every variable plays a role. The amount of time spent working, the amount of time spent resting, weight on the bar, the difficulty of the movement, total reps and distance moved all play the biggest role. Some of those pieces come down to programming, while others come down to the athlete. If a workout is too long, you could never reach a level of high intensity and carry it all the way through. If a workout is too short, there isn’t enough time to reach the intended stimulus. If there is too much rest then you are spending too much time coming back from a recovered state, but if there is no rest time you might not be able to recover enough to finish. If the bar is too heavy or the movement is too difficult, you will need too much rest between reps, but if it is too light or the movements are too easy you might be able to finish the sets with little effort.
A good workout has the intention of high intensity, but if we aren’t smart when it comes to scaling, we will never reach the intended stimulus. This is why the coaching staff at the Port is so determined to help you create a plan that applies to your needs and abilities. Yes, we want to keep you safe, but we also want you to leave knowing you just had a great workout. So leave the ego at the door and be smart. I will take care of the rest.
Warm-up
Spend 2 minutes in Z1
Then, each round with mobility done in between.
With a barbell…
6 deadlifts
6 front squats
6 strict press
8 hang squat cleans
8 push press
6 squat cleans
6 jerks
Strength
Clean Complex 4 – 1 power clean + 1 hang clean+ 1 front squat + 1 S2OH
Spend 15 minutes working up to a heavy weight in the complex.
*coaches note – really long complex and will require tension throughout. Hold yourself accountable to good form and have a good understanding of what each position should look like. Transitions between each are just as important as the actual execution of each movement. Focus on the important performance cues of setting up properly, efficient movement and footwork.
WOD
“Aviator”
20 min AMRAP
w/a partner
5 front squats (165/105#)(135/95#)
10/8 cals AB
30 DU’s
Full rounds before switching
Really heavy on the front squats, so the opposite of last weeks partner WOD, transitioning right into calories on the bike. Really tough combination. Take the time to warm up with your partner so you have a good understanding of weights and reps.
Cool Down
Couch stretch and foam roller
