I’m sure at some point you’ve heard one of the coaches say “Mechanics, Consistency, Intensity”. This is the hierarchy used to teach proper movement, then use that movement to get results (strength gains, weight loss, etc.).

We practice mechanics as often as possible, whether it’s doing clean pulls for movement prep or air squats in the warm up we’re looking to build appropriate form.

Consistency comes with repeating these movements over and over again. We continuously practice these mechanics and repeat these movements so that in a workout air squat number 1 looks the same as air squat number 50.

Intensity is the top of the pyramid, and the driving factor behind seeing results in the gym. But intensity is more than just going all out in the first 2 minutes and struggling to maintain. I want us to change the way we look at intensity.

When we break down intensity, it has 2 different parts. Part 1 is provided by the coach, but part 2 is all about the athlete. The coaches role is to make sure the athlete modifies the workout appropriately so that they can hit the intended stimulus or time frame of the workout. The athletes role is to take this workout they have built for them and, as Chris Spealler puts it, “Get comfortable with being uncomfortable”.

Now, this doesn’t mean you PR your 800 meter run at the beginning of a 20 minute AMRAP. What I’m looking for is when you’re tired at the end of a workout you push for that extra rep. When you’re doing cleans and you drop the bar to take a break, take 2 deep breaths and get right back to the bar instead of taking a lap around and grabbing a drink.

The best way for us to lose weight or burn fat or build some extra muscle is by getting uncomfortable and still working through it. Not only will you see the results physically, but mentally you’ll be making yourself stronger in the process too.

Next time you’re in the gym tell yourself you’re going to crush it, and then push for those extra reps. Then when you see “Fran” or “DT” and you start getting PRs, all of that intensity will have been worth it.



Chris Spealler quote from: http://journal.crossfit.com/2016/07/no-intensity-no-results.tpl