I find it clear as I get older that I simply cannot train at the same intensity as I used to day in and day out. And for what its worth, I believe many CrossFit athletes over train and break their bodies down too much and too often. Training and adaptation is more about volume than always training at high intensity. And for the purpose of this discussion I refer to high intensity as 100% PRE (rate of perceived exertion). Now, intensity plays a big role in fitness and adaptation don’t get me wrong, but preforming body crushing wods day in and day out can take its toll on the body and have negative affects. I find as I age that it is more important for me to get in the volume and save the super high intensity metcons for a few days a week.
I am a big fan of non-fatiguing volume training (ex: Every minute on the minute for 10 min perform 7 HSPU’s). At the end of 10 minutes I have never reached failure, yet I have accumulated 70 HSPU’s. I have less soreness and my HSPU’s get better and better. The next time I do that workout I will go up to 8 HSPU’s per minute if I can do so without reaching failure. These training sets do not make me sore so I am building strength and endurance without total shoulder breakdown. Now again, I will definitely throw in max effort failure sets to my training every once in a while, just not every day. When I then in turn run a wod like “Diane” and only have to do 45 HSPU’s, it seems much easier and my soreness is minimal from the relatively low volume of HSPU’s based on my high volume training.
This is the same with BBG (barbell gymnastics) only the volume is the pounds lifted per rep not the total number of reps. Training at high loads and high intensity to stimulate CNS but not creating major muscle breakdown with tons and tons of moderate weight reps. Outlaw BBG for example is designed very well around this principal.
I am not suggesting you never train to failure! I am suggesting that you do not need to train at that intensity each and every day. You can get away with it in your 20′s but that doesn’t make it right, and we arent in our 20′s anymore. I save the super high intensity workouts (100% RPE) for a few days a week and this helps me with recovery and strength gains. At the end of the week I have stressed my body with high volume and high pounds. This high volume training coupled with a few high intensity wods keeps me from over training and breaking down over time.
Nice post. For me, splitting Outlaw most days into two sessions and the way Rudy has it structure generally leaves me recovering better than many of the one hour workouts at our local gym. I was the king of long-slow distances and low RPE for my triathlete life, so really have mental issues getting and staying at the 100% RPE. I’m generally happy in the 85-95% for most of the workouts.
My main goals are to be competitive in the scaled division at local/area competitions, to stay healthy and get stronger. Because of that, I cut out exercises that I don’t think are generally conducive to those goals. Things like sumo-deadlift high pulls and even HSPU (which I think have potential for injury as the vertebrae in the neck isn’t designed to support those loads if you come down on the head – so sub in either full or simulated range-of-motion press instead). If I come across those movements in a competition so be it, but cut them out of training. I am one of those athletes that’s not shooting for qualifying for regionals or even competing Rx in local stuff with the big guys. Just having fun with it without killing myself.
Great post! Thanks. I find on day 2/3 of Outlaw I have a real tough time going 100%. My mind is willing but the body just ain’t able anymore. I’ve learned to have to ‘settle’ for 75-85% intensity following a couple days hard work. Glad to read that I’m not just being lazy. Well, I guess I still could be lazy but at least now I have an excuse, ha!