It’s a new month, we need new goals on the goal board

Most of you that come actually do a really good job of hitting the stimulus of the workout. There is times when people will get capped and that’s part of life, but maybe you aren’t sure of why we have time caps?

The whole though process behind the time cap is the keep the stimulus or “intensity” of the workout. Now we try to do this with prescribed weights, distances, reps, etc. But at times, it’s not what everyone should be doing, so we rely on time caps to help you get the idea of what we want.

Now it’s okay to hit a time cap every now and then, but if you are consistently hitting or going over the time cap, you are missing the boat on the workout and will likely not reap the benefits.

At times, most people would think that it doesn’t make much sense. Isn’t going heavier better? Won’t you see more results if you do that, or do a harder option, regardless of your times? That is usually the thought process, and that is usually what halts peoples progress.

Now we can get into the weeds about this, but we’ll try not to and just keep it simple. If you want results you need intensity. Depending on the workout the intensity will change. A workout like Fran (sub 5 min) will be a very different intensity than a 5k (20+ minutes). But in their own right, there is still intensity. For Fran you’re just going all out, as fast as you can. For the 5k you’re trying to hold the fastest pace you can maintain for 3 miles. Regardless of the time frame, you have intensity in that workout.

In a 5k it’s simple to measure, the person who ran fastest had the most intensity. For a workout with a barbell it’s a lot harder. Easiest method is figuring out how much power output they had. Power= force X distance / time. Basically saying how fast can you move that load.

Back to our Fran example (21-15-9 thrusters 95/65 and pullups). If someone does Fran in 5 minutes with the prescribed weight and someone else does it the same weight but does it in 12 minutes, the person doing it in 5 will have more power output and see better results. The same would go if that person that did it in 12 minutes dropped the weight down to something he could get under 5 minutes. The whole point is to hit the “stimulus” or “Intensity” of the workout. That’s why we have the time caps.

So listen to the coach. Forget the weights or distances. You want to live in the time frame of what the coaches suggest. If they say light barbell, make it light. If they say heavy barbell, make it heavy, if they say run fast, drop the distance down to keep you running fast. Whatever you need for the day the coach is there to help. Just ask and they will lead the way!

The video below also has some great information on this

THURSDAY 9.12.19

A. Heaviest complex in 15 minutes:
1 Power Snatch + 1 Hang Power Snatch + 2 OHS

B. “Milkyway”
3 Hang Power Snatch 75/55
30 Double Unders
6/6/30, 9/9/30, etc