What we do is about being efficient and effective. The most effective thing you can do is favor intensity.
Of course intensity is relative, but it should be hard. Many times we struggle so much with our ego and trying to hit a prescribed weight in a workout that we end up stacking the weight and forgoing intensity. When we do that just because we got RX doesn’t mean we achieved the intent of the workout.
For example if I do Fran (21-15-9 Thrusters and Pull ups) and do the weight prescribed and it takes me 15 minutes to do the workout, I’ve lost the intent of the workout.
Fran has been done by world class athletes in 1 minute and 58 seconds. So in reality the workout should be done sub 6 minutes. For many of our peeps it’d be beneficial to possibly drop the weight and work through the intensity portion, you’ll actually get better faster.
So while it’s beneficial to go heavy sometimes, don’t always lean that way, it always depends on the intent of the workout.
Now for the other camp….
There are also many of you who don’t do enough. We worry about it being too hard. When the workout is supposed to take 15 minutes and you’re done in 6 minutes you didn’t go heavy enough.
As you train you should get a better understanding of what you’re capable of, and it’s always good to ask a coach what the intent of the workout is, but let’s adjust the weights to favor intensity.
7-14-16
Strength:
Front Squat work, while resting complete auxiliary work
MetCon:
1k row
HSPU x 30
Burpees x 30
1k row
for time