The CrossFit methodology was groundbreaking when it burst onto the fitness scene 25 years ago. It gave the general fitness enthusiast access to the functional movements and high-intensity workouts previously reserved for elite athletes participating in a professional strength and conditioning program. Compared to the typical endurance or bodybuilding training that was the norm then, the results CrossFit athletes experienced were mindblowing. CrossFit also outperformed the programs using high-intensity interval training (HIIT) for bikes and rowers. No one had combined weightlifting movements, cardio movements, and calisthenics to create high-intensity workouts the way CrossFit did. Not only were the results better, but the workouts were also challenging, fun, and constantly changing. CrossFit grew rapidly, and the high-intensity nature of the workouts became addictive for many.
There’s no doubt that intensity is a cornerstone of the CrossFit program. Functional movements are a key component of our workouts precisely because they allow us to move large loads long distances quickly, which means they generate a high power output. When we time our workouts or record our reps and rounds, we measure our power output. The more work we can get done per unit of time, or the faster we can get work done, the higher the power output.
For CrossFit, power output is exactly equal to intensity. Power output and intensity are the same. And we chase power output — or intensity — because this is where the results are.
Think of any fitness adaptation you want to improve, such as increased bone density, a faster mile time, better body composition, or a heavier 1-rep-max deadlift. The key to achieving any of these goals is intensity. We say, “Intensity is the independent variable most commonly associated with maximizing the rate of return on favorable adaptation to exercise.” In other words, training with intensity is critical to maximizing our work capacity across broad time and modal domains, or our fitness, as efficiently and as effectively as possible. Throughout our lifetime, consistent application of proper intensity delivers extraordinary health and quality of life. That’s why we cherish intensity. Intensity gets us the results we want.
When Intensity Shouldn’t Be the Focus
That said, there are situations when focusing on intensity is not the best solution for an athlete’s long-term development. In that situation, an athlete may need to intentionally sacrifice intensity now to produce more power output down the road. For example, de-prioritizing intensity may occur when working through an injury, learning new movements, improving technique, or isolating a particular area of weakness needed to propel fitness improvements.
Working Through an Injury
When an athlete resumes workouts after an injury, the best form of rehabilitation is to reintroduce functional movement patterns that work the injured area. Common sense dictates these movements be done slowly, unloaded, and through a pain-free range of motion, progressing all of these variables only as healing allows.
In CrossFit terms, the athlete goes back to mechanics and consistency. Therefore, when this athlete rejoins the class workouts, whether they have been out for three days or three months due to an injury/surgery, their focus is NOT on their time or rep score. They simply want to move correctly and without pain.
For example, an athlete recovering from a severe ankle sprain may join the class for Fran — 21-15-9 reps of thrusters and pull-ups. Pull-ups should not be a problem other than dismounting from the bar, which needs to be done carefully. For the thrusters, however, the weight and volume of reps may be reduced, the range of motion may be shortened to avoid pain, and the speed of the movement will undoubtedly be reduced as the pressure the athlete can put on the injured side will be compromised.
All of these modifications are perfectly fine. They will help the athlete maintain fitness and promote proper healing. What is not advised in this situation is to attempt to “push through pain” and go for a good time. It’s not worth the risk of exacerbating the injury, setting rehab back days or weeks, and threatening a further decline in overall fitness. During the rehab process, letting intensity take a back seat is a wise choice.
Learning New Movements
We’ve all defaulted to the alternative option in workouts when a movement we can’t do comes up. The classic example is 3 pull-ups and 3 dips (or is it 4?) for every muscle-up in a workout. Some of us have been doing this for years. If we were genuinely committed to mastering muscle-ups, whenever they came up in a workout, we’d replace them with movement progressions that advance us toward this goal. Pamela Gagnon wrote a series of articles on just how to do this. For example, we could replace muscle-ups with kip swings and box get-overs. Will this slow us down and decrease the intensity of our workout? Absolutely! Does it introduce the opportunity to increase our overall fitness in the future and our ability to produce power? Yes! That makes this compromise worth it. We have to check our egos and ease off the gas pedal to learn and implement new skills before we push the intensity again.
Improving Technique
We describe the functional movements we use as infinitely refinable. This means we can always improve some element of technique in our squats, presses, deadlifts, Olympic lifts, and gymnastics movements. If a fault persists and is holding us back from performing the movement safely, for more reps, faster, or with greater load, a period of practice may be wise.
For example, if my back always rounds slightly as I pull the bar from the ground in a deadlift, I can use Diane — 21-15-9 reps of deadlifts and handstand push-ups — as an opportunity to work on this. Instead of banging away at the deadlifts with my rounded back as fast as I can to set a new PR, the focus becomes perfect deadlifts. I reset every rep, ensure my start position is locked in, and squeeze the bar off the ground at a speed that allows my back to stay in the proper position. If I feel my form deteriorating, I take a break.
In this instance, my intensity (as calculated by my time to complete the workout) will fall dramatically. However, I am willing to make this compromise now for the benefits I will reap later when my mastery of mechanics and consistency allows me to add intensity to the point I surpass the highest intensity I could ever have generated with my flawed technique. Thinking long-range like this gives us the best opportunity to maximize our ability to produce power and optimize fitness throughout our lifetime.
Improving a General Fitness Skill
The impetus for this article was a response Brett Fforde posted in the comment section of the article “CrossFit: How Much Intensity is the Right Amount of Intensity?” An amazing CrossFit coach, Fforde is very thoughtful in evaluating all the variables that need to be considered in training his athletes to their optimal fitness level. When he says something, I take note.
In his comment, the line, “Let’s bring back some of those competitive inefficiencies, hold on for big uncomfortable unbroken sets even though it may lead to a slower time … (where) the goal is some muscular endurance,” provided a clear example of when an athlete may want to sacrifice intensity to develop one of the 10 general physical skills — in this case, stamina.
Now, let’s go back to Fran as an example. Suppose my power output is negatively affected by all the breaks I have to take during the pull-ups because I lack the stamina to complete them unbroken. In that case, a strategy I can use to work on this skill when Fran is programmed is to forego any pacing and, as Fforde said, hold on for an absolute max set of pull-ups each time I get to the pull-up bar. Initially, this may look like a set of 15 on the first set. Then I’ll rest enough to get the last 6 in one set. When I come back for the set of 15, I might squeak out 9. I’ll rest enough to knock out the last 6 again. For the last set, I fight for 7 reps, rest, and get the last 2. Time!
The clock will likely display a disappointing time. In this scenario, however, that is acceptable. Ultimately, this type of training will improve my stamina so I can complete the pull-ups unbroken. At that point, I’ll achieve new levels of intensity I would never have accomplished without being willing to take a step back in intensity for two steps forward down the road.
Intensity will always be a foundational element of CrossFit and one of the main differentiators in our ability to garner exceptional results. The key concept to remember is that we’re looking at a long-term approach to work capacity: the ability to produce power and fitness. That means circumstances and situations may require us to forego pushing the intensity now so we can produce more in the future. It’s not an easy pill to swallow, but this is part of mastering the art and science of forging elite fitness.
About the Author
Stephane Rochet is a Senior Content Writer for CrossFit. He has worked as a Flowmaster on the CrossFit Seminar Staff and has over 15 years of experience as a collegiate/tactical strength and conditioning coach. He is a Certified CrossFit Trainer (CF-L3) and enjoys training athletes in his garage gym.
When to Take Your Foot off the Gas in CrossFit