For Best Fitness Results, Move at an Intensity You Enjoy

Dialing Down the Intensity Can Help in the Long Run

As CrossFit athletes, we have been groomed to believe that intensity is the be-all, end-all for making fitness gains. The very definition of CrossFit tells us that constantly varied functional movements, done at a high intensity, is the key to success. And, Pukey the Clown, CrossFit’s original mascot, created a culture where vomiting after a CrossFit workout was seen as a badge of honor.

However, I’m here to tell you that I used to believe that pushing myself outside of my comfort zone and coming close to redlining every time I was at the gym was the only way to achieve success. But, I no longer believe that.

The research out of Lusófona University in Lisbon, Portugal, suggests that I was onto something when I abandoned high-intensity efforts all the time. The research found that a better approach to achieve consistency over the long term might be to stick to an intensity you enjoy.

The study, which was published in the International Journal of Behavioral Nutrition and Physical Activity, set out to look at how to motivate more people to exercise. Specifically, researchers recruited 46 participants between the ages of 18 and 45, all of whom were infrequent exercisers prior to the study.

Over the course of eight weeks, the participants were asked to join an exercise class at a health club every two to three days. Half the participants were given the freedom to choose their own intensity during the class – to move at an intensity that felt comfortable and enjoyable to them – while the other half of the participants were given specific intensity prescriptions.

The result was that those who had the freedom to regulate their own intensity based on what was enjoyable to them attended 77% more exercise classes than those given specific intensity prescriptions. Those who were given intensity prescriptions did an average of 8.13 classes in the eight weeks, as compared to 14.35 classes among those who were able to select their own intensity level.

Further, those who self-regulated their intensity also reported a higher score on how their workouts improved their mood.

So, what does this mean for us CrossFitters? Anyone who has been doing CrossFit for a while also knows that consistency is possibly the most crucial element for long-term success. So, if this study holds merit, then there’s an argument to be made that it’s OK to slack off on the intensity for the sake of maintaining consistency long-term.

At the very least, the study got me thinking about my own on-and-off CrossFit journey over the last 17 years. From 2008 to 2015, I thought every day needed to be intense, and I was able to maintain that for a considerable amount of time. It led me all the way to qualifying and competing as an individual at the 2014 CrossFit Games. But, by 2016, once I was finished competing, I no longer had the drive to put myself in the kind of pain I endured from 2008 to 2015.

I stopped doing what I would call traditional CrossFit, but I still went to the gym three days a week and did functional movements, mostly lifting and working on gymnastics skills, with some light conditioning workouts here and there. I avoided thrusters and kipping pull-ups and any kind of benchmark workouts at all costs because I didn’t want to feel the pain of the intensity.

Fast-forward to 2024, and I joined Kea Athletics in Surrey, B.C. since it was 200 meters from my house and I could bring my then-six-month-old baby. I had no intention of doing the group classes, but I eventually started doing regular group classes four to five days a week, hitting thrusters and pull-ups and benchmark workouts.

However, this is my 2.0 version of CrossFit, where intensity is no longer the driving force for my workouts. Most of the time, I go at 70-75% intensity. Sometimes, I turn a "for-time" workout into an EMOM, or I very strategically pace workouts to manage the intensity.

Conclusion

Dialing down the intensity can be a more effective way to achieve long-term success in CrossFit. By choosing an intensity that feels enjoyable and sustainable, you can maintain consistency and make progress in your fitness journey. It’s not about pushing yourself to the limit every time, but about finding a balance that works for you.

FAQs

• What is the optimal intensity for CrossFit workouts?
  The optimal intensity for CrossFit workouts is a topic of ongoing debate. While some coaches and athletes advocate for high-intensity efforts, others argue that a more moderate intensity can be more effective in the long run.
• Can I still get fit without pushing myself to the limit?
  Yes, you can still get fit without pushing yourself to the limit. In fact, many people who adopt a more moderate intensity approach report improved overall fitness and reduced risk of injury.
• How can I incorporate more enjoyable intensity into my workouts?
  You can incorporate more enjoyable intensity into your workouts by listening to your body and adjusting your pace accordingly. Try turning a "for-time" workout into an EMOM, or pace yourself strategically to manage the intensity.