If you’ve been around Crossfit for a little while, you’ve probably got a good grasp of the concept that the workouts often involve a high level of intensity. You’ve also probably realized that you can’t actually work at a really high intensity forever – the longer the WOD is, the lower your average rate of work has to be. Most of us have found that out the hard way – usually by charging headlong into a grinder like filthy fifty, dying out by the third exercise, and then struggling to finish (personal experience!). The key to maximizing performance in Crossfit WODs is therefore a subtle balance – you want to push the intensity to get a good time and a good workout, but not so much that you “fly and die”.
Going all out into a workout does have benefits though. Specifically, the higher the intensity you generate in a workout, the larger stimulus there is for a change in your fitness level. Definitely a certain threshold of intensity is necessary to create gains in fitness and rushing headlong into WODs will get you above that minimum level. On the other hand, the resulting crash that can happen could lead to rapidly diminishing technique in addition to a very stop-and-start finish to the WOD as you struggle through the last reps or rounds. Crashing out of a WOD can also be a frustrating occurrence and isn’t fun if it occurs too often.
If you always govern your intensity level and never crash, you’re missing out also. Lower levels of intensity have less of an effect on fitness level in the time domain we often train in (6-15 minutes), so shortchanging your effort in WODs will lead to lower fitness gains in the longer term. Also, it is necessary to hit the wall every once in a while just so you know how far you can push your performance. Many times, our minds create performance ceilings that are below what our bodies can actually achieve. There’s a worse feeling than crashing in a WOD and that is just missing a time or repetition goal that you could have achieved with a bit more pushing (I experienced this in the Fight Gone Bad Challenge). I tend to be an “intensity governor” by nature which serves me well in some WODs but leaves me short on reaching my goals in others.
The length of the WOD is another factor to consider when deciding how aggressively you will tackle it. WODs that typically involve shorter time frames like Fran, Isabel, and Grace can be entered into with a full head of steam if you have scaled correctly. Having knowledge of the general time frame of a WOD helps a lot in making your decision. This is where your training log or a little bit of research will help. Use your previous time on the workout to set a performance goal and adjust your intensity as needed to reach it. If you haven’t experienced a certain WOD before, check out the times on the whiteboard so you get a rough idea of how long it took people who scaled to the same level as you.
To summarize, I believe there are benefits and drawbacks to both approaches, so like the main Crossfit training principle, perhaps the best way to go is “constantly varied”. Definitely newcomers to Crossfit will benefit from easing into WODs and seeing how the first rounds/reps go whereas more fit/seasoned Zoners can experiment a bit. What do you think? Discuss in the comments!
Turts.
Today’s Workout:
Buy In – muscle up practice
WOD: “Wacky Total”
• 6RM OHS
• 6RM Bench Press
• 6RM Strict Pullup (weight added or bw or band)
Cash Out – Stretch
I’m pretty big into pacing the WODs. I generally attempt to approach them like I would a running race. I try to figure out what a reasonable goal time is based on my previous performance, performances by others, or an estimate I come up with based on what exercises are involved. Then I try to gauge how fast I’ll need to do each round or exercise to accomplish that goal.
I use to start out hard to get a lead, then settle into a pace, but recently I’ve been starting out more conservatively and ramp up my intensity as I go. If I feel good through the first half, I’ll push harder in the second half, essentially doing a negative split (i.e. second half faster than first half). I personally think it’s better to start slow and increase your intensity based on how you feel rather than fly out the gate and die in the second half.
I once read that in a running race, for every second you run faster than your pace, it will cost you 2-3 seconds in the second half.
Wanted to give a shout out to Rob and Donald after completion of their 3rd day. After yesterday’s time they really fought to get back to a sub 4hr marathon. They kept an amazing pace through the whole race. Rob was a drill sgt when it came to the breaks at the check points. So proud of you guys, it was a pleasure to rollerblade with you.
I generally just try to keep up with whoever is ahead of me…more than often that’s not attainable!! 🙂
Rob and Donald are so so awesome!! When I am running with them, I am thinking “OMG, I’m in so much pain!!” and then I realize that the pain I’m in is so very, very minor compared to what they are probably experiencing! Love these guys!!
just reading about what you guys are doing is making me tired…that or the mass amount of chilian wine I just drank. Good job with the running
Cheers
Way to keep on going, guys! I’ve watched the videos of you at your rest stops and what-not and you don’t even look winded or tired! I marvel at how strong and determined you are. Sorry I haven’t been out to run with you this week! I would love to make it out, and am still trying… I’d like to witness the phenomenon firsthand!
It’s so great to have you all out with us! Thank you for the incredible early morning support : )