If you know anything about CrossFit, you know that trainers harp endlessly on two things in all WODs: Intensity and Technique. For the newbie CrossFitter, that seems such an ambiguous ideal. After all, how can you maintain perfect snatch technique, as you would on your one rep max, throughout the entire benchmark WOD Isabel when you are quite literally gasping for every breath, slightly dizzy from the incessant “up-down”, and pushing the verge exhaustion? Before we try to answer that question, let’s discuss a few things.
First, it is important to define both ideals we are striving toward. Technique is blatantly obvious; the execution of any movement throughout its full range of motion while maintaining the upmost integrity in all points of performance ideals (i.e. midline stability) in a movement. Intensity, from a face value standpoint, seems to require a more relative definition. However, in CrossFit, we can mathematically measure or define intensity. Suffice it to say that intensity is the generating more power in less time, or moving more weight in less time. This is why we measure workouts. The ability to generate more work in less time equals a fitter athlete. Intensity should be synonymous in your vocabulary with results. The only way to truly push your potential is to push the boundaries of your body’s ability to achieve a certain level of work output in a given time frame.
Back to our original question. If intensity and technique should be our ideal, and intensity is where results come from, how do we maintain proper technique at those margins of our ability? How can you truly push yourself while making sure that your focus is on the integrity of each and every rep? And in that case, which should you focus on more, technique or intensity? That totally depends on your experience with and the level of CrossFitter you are.
The Newbie
If you have been doing CrossFit less that 4-6 months, have a limited athletic background, still getting harped on by the trainers for the same faults during certain lifts, and/or just don’t feel confident in certain movements, you’re a newbie. There is nothing wrong with that. And you can be a “newbie” with some movements while being proficient in others. In this case, your primary focus should be technique – hands down, no questions asked. Intensity in your workouts? Yes, but only as a secondary goal. Translated – go as hard as you can in every WOD while NEVER sacrificing technique to go faster. Let your intensity be governed by your ability to maintain proper technique.
The Experienced CrossFitter/Competitor
Been CrossFitting more than 4-6 months? Comfortable will all the various movements/skills (i.e. Olympic lifting, kipping pull-ups)? Completed many of the benchmark WODs? You’re ready to up your intensity.
In the words of Rob Orlando, “The issue with executing everything with perfect form is that you never go fast. There is a governor on the car.” Dave Castro uses a slightly easier to understand model. Imagine three shooters with handguns. They are told to shoot 5 rounds in 3 seconds. Shooter number one places all 5 shots within ¼ inch of the bulls-eye. Shooter two’s shots are slightly scattered over the area of the small target. Of shooter three’s five shots, maybe two hit the page while the others aren’t even close. How does this apply to CrossFitting? Shooter one has perfect technique. Five shots in three seconds is absolutely no problem for him to execute perfectly and therefore he is not operating at the margin of his ability, and will not continue to improve. Shooter three on the other hand has no business trying to rattle off five shots that fast when he can’t even hit the page, and attempting to do so is going to get him (or someone else) injured. Shooter two on the other hand has developed his technique to the point where he is well under control at that level of output, while still pushing his ability level to its limit. Once your proficiency is developed on certain movements to the point where you are no longer pushing those margins of your ability, it’s time to up your intensity.
The argument of “technique v intensity” can very easily be resolved by “technique before intensity”. Functional movements, the hallmark of CrossFit, executed with proper technique are inherently safe. Developing proper technique, and retraining your body from a lifetime of poor movement and posture habits, takes time. During this “retraining” period, your intensity should be limited only by your ability to maintain proper technique. The more proficient you become in these functional movements, the more you up your intensity; and intensity = results.
By: Michael Rountree