12 October 2018


Workout of the Day

3 Rounds, each for time

30/20 Calorie Row
30 Situps
30 Burpees to an Overhead Target


*Rest as needed between rounds. We like to use this "rest as needed" workout scheme when we have movements that you can really bring the intensity with. The idea is to go as hard as you can, each and every round. You can rest 2 Minutes or 5 minutes, or whatever you feel you need to be prepared to move at your best again the next round.  With intensity, comes results. Here are some key thoughts on intensity from an article in the CrossFit Journal entitled, "No Intensity, No results"  By Andréa Maria Cecil

"The only way to know intensity is to experience it.

It is not a mythical creature born of grunting loudest, sweating most or cheering excitedly. It is also not a matter of opinion. It’s physics. Scientifically speaking, intensity is defined as power: force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster.

“Really, intensity is being comfortable with being uncomfortable.”

That discomfort—doing 5 more reps when all you want to do is stop—is how you become fitter.

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” CrossFit Founder and CEO Greg Glassman wrote in April 2007’s “Understanding CrossFit.”

Favorable adaptation includes improved body composition and improved health markers such as fasting glucose and triglycerides. It takes people from sick to well to fit.

“Be impressed by intensity, not volume,” Glassman is quoted as saying as early as 2002.

Crudely translated, it means this: Do more work in less time—not more work in more time.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am