Understanding Intensity

Those of you that participated in the games undoubtedly increased your level of intensity for the duration of each workout. Likewise, those of you that were there supporting fluxers also probably recognized the high degree of intensity that each athlete demanded of herself or himself.

Intensity is CRITICAL to the CrossFit prescription, which is "constantly varied, high-intensity, functional movement."

Coach Glassman writes: "Power is the definition of intensity, which in turn has been linked to nearly every positive aspect of fitness. Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise"

To understand intensity one must break down physical activity into two categories, aerobic and anaerobic. Most people are more familiar and subsequently comfortable with aerobic activity. Aerobic activity is usually greater than ninety seconds and involves a low to moderate power output or intensity. Some examples of aerobic activity are long distance running, swimming and biking. Aerobic refers to the presence of oxygen.

Anaerobic activity refers to the absence of oxygen. Anaerobic activity requires moderate to high power output or intensity. Examples are doing push-ups, sprinting 100m, 200m, 400m, 800m, squatting.

The energy systems of aerobic and anaerobic interact together and in reality the two do not act separately. Aerobic activity aids in improving cardiovascular function as well as a decrease in fat. And that is great. For our purposes here however, it is worth noting that while anaerobic activity will greatly improve cardiovascular capabilities, decrease muscle fat as well as lead to vast improvements in speed, strength and power, the inverse is not true. Aerobic activity actually leads to a decrease in strength, power, speed. Coach Glassman writes: "Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic activity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise."

CrossFit's prescription for high intensity workouts translates into daily W.O.D.S that are often short in duration but that require tremendous power outputs from the athlete. My advice is to try and increase your level of intensity in your workouts. This is about being comfortable feeling uncomfortable. I am not talking about bragging about puking from working so hard, or working so intensely that your form falls apart; but rather taking less rest in the workout. Give yourself a goal for next workout, say, 5 breaths and you will continue to chip away at the reps. Or, maybe give yourself 3 seconds and attack the movement. At the end of the workout ask yourself: "Could I have pushed it further?" Of course, on some days, we just feel more 'on' than other days, but the goal should be always be intensity.

-Darci