WEDNESDAY 24-02-16: WHEN TO RATCHET INTENSITY UP

WEDNESDAY 24-02-16: WHEN TO RATCHET INTENSITY UP
24-02-2016 Imtiaz

Intensity, relative to the tolerances of the individual, is imperative to optimise results gained from exercise. You need intensity to get fitter and therefore healthier. Intensity is defined exactly as power – the time rate of doing work. The faster (time) you do work (Force x distance), the bigger the power output, the bigger the intensity and the better the results. So moving moving more load and moving faster increases intensity.

But how do you know when to up the intensity in a given workout or with a specific movement, especially given that technique and intensity are related? There is no timeframe for upping your intensity. It’s an ongoing challenge to find that control – that sweet spot where your mechanics are great and you’re moving fast – and that control must be trained.

There is, however, a simple guideline. One that is generally conveyed in class. But first, remember that technique is not intensity-limiting but in fact essential to maximising power and therefore fitness and intensity.

The charter we use to develop intensity daily follows a progression from sounds mechanics, to performing sound mechanics consistently, and then ratcheting the intensity up.

Learn the fundamental movements first.  Establish the ability to perform those movements consistently well with load and at speed. And that means tempting the speed at times. Work faster to find that threshold – the point at which you’re maintaining a fast speed but just before technique breaks down. If technique does break, reign in the speed to regain control before searching for that threshold again. Keep playing with load and speed until you’ve found the mix that best enables to you maintain mechanics. And then ratchet up the intensity.

The coaches are there to help you find that balance between technique and intensity, but we also like you to be self-sufficient. So seek that guidance, but experiment on your own too. And love the process, the results will come.

“‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’– this is the key to effective implementation of CrossFit programming.” – Coach Glassman, founder of CrossFit


WORKOUT

When we refer to ‘barbell conditioning’ in the program there are several factors we’re aiming to develop. Mechanics, of course, and the repetition allows us to dial in consistency. Those more proficient in that day’s movement will also be working on speed which is the time cycle of repetitions. The interval format improves the capacity of your anaerobic energy systems.

A. BARBELL CONDITIONING

LEVEL 1

Every 90 seconds for 8 rounds:
3 power snatch

LEVEL 2

Every 90 seconds for 8 rounds:
1 power snatch + 1 hang snatch + 1 OHS

B. CONDITIONING

EMOM 10:
Odd: 5 power snatch (L1: 40/20; L2: 52/35)
Even: 7 TTB or knee tucks

Work in pairs and alternate stations

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  1. […] who’s showing up or not. In class they teach you how to move and guide you to finding that balance between technique and intensity. You also have your fellow members keeping you accountable in the […]

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