Welcome back to Training for Excellence. Today, we’re breaking down what “intensity” means in the context of CrossFit and why it’s a critical part of our gym workouts. In CrossFit, intensity is more than going hard every day; it’s a calculated approach that, when used correctly, helps you progress, stay safe, and see results. Here’s a guide to how we apply intensity at R&T CrossFit and how you can maximize it in your workouts.

The CrossFit Formula: Mechanics, Consistency, Then Intensity

At R&T CrossFit, we define our approach with three key elements: Mechanics, Consistency, and finally, Intensity. These steps form the foundation of effective training. Before adding intensity, we focus on the mechanics of each movement, ensuring that every rep is done safely and correctly. Consistency follows, where you repeat those movements properly. Only once you’re moving well and consistently should you add intensity, which is where CrossFit’s magic truly begins.

What Does Intensity Look Like in the Gym?

Intensity is the element that pushes us to reach new heights in our fitness. However, intensity isn’t about going all out every single day. Here’s how a well-rounded CrossFit week at R&T CrossFit balances intensity with recovery:

• Monday (Primer Day): Start the week with around 70% effort in the workout. We save the high-intensity push for lifts, aiming for 80-95% of your max. This day is about heavy, focused lifts and practice in the workout—getting sweaty but not maxing out.
• Tuesday and Wednesday (80% Effort): These are our “primer” days, where we work at about 80% intensity. Here, we focus on executing each movement with precision, choosing one primary movement to master. Whether it’s burpees, toes-to-bar, or squats, the goal is quality over speed.
• Thursday (Active Rest Day): This day is dedicated to recovery with low-impact movements, like light lifting or bodyweight exercises. Staying in the 60-75% range, we move through ranges of motion without pushing to the limit—stimulate, don’t annihilate.
• Friday (Full Send Friday): Game day! This is where we go hard, aiming for full intensity and challenging ourselves with RX weights or trying new movements. If any day is the “leave it all on the floor” day, it’s Friday.
• Saturday (Fun Day): Saturdays are all about enjoying fitness. We keep intensity controlled while working on some favorite movements, like barbell lifts or partner WODs. It’s a day to push but have fun knowing Sunday is for recovery.

Why Controlled Intensity Works

In CrossFit, it’s easy to think that every workout needs to be a 10 out of 10 to make progress, but sustainability is key. Pushing at 90% or more every day isn’t realistic and can lead to burnout or injury. By adjusting intensity throughout the week, you allow your body to recover while still challenging it.

Some days, you may just want to come in for a light workout to get moving—and that’s perfectly fine! Consistency over time is what truly drives progress in the gym.

Practical Tips for Managing Intensity

1. Listen to Your Body: Recognize your physical and mental capacity each day. Not every workout will be an all-out effort, and that’s okay.
2. Celebrate the Wins: Even a workout done at 70% is a step forward. Each day you show up, you’re building fitness and mental resilience.
3. Stick to a Plan: Plot out your week to balance high-intensity days with lighter sessions. This keeps your energy steady and helps you avoid exhaustion.

Achieve Your Goals at R&T CrossFit

Intensity done right can accelerate your progress, helping you lose weight, build muscle, or master new skills in CrossFit. Our coaches at R&T CrossFit are here to guide you in safely adding intensity to your workouts, so you can achieve your goals in a supportive and challenging environment.

Ready to experience the benefits of intensity in your training? Join us at R&T CrossFit for a free class, and let’s take your fitness to the next level.

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