1547-40 Meridian Avenue, San Jose, CA 95125

1547-40 Meridian Avenue, San Jose, CA 95125

Finding Intensity

Finding Intensity

Does anyone remember the conversation we had during your very first Intro to CrossFit class where we talked about “What is CrossFit?” The answer goes “Constantly Varied, Functional Movements, performed at High Intensity.”

Then we proceeded to break down each piece and tell you a little bit about what we do and why we do it. And at the very end of that little segment we talked about how High Intensity is where we find the results, right?

Well, sometimes we all need a little reminding, including me.

Please do not take this post personally. This is practically a manuscript of an exact conversation I had to have with myself last week and my training has improved tenfold since then.

However, you can consider this blog post a challenge to everyone that reads it to increase their intensity and earn the results.


As stated by Mr. Pat Sherwood during his “What is CrossFit?” lecture on June 19th, 2008, “Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity…It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.”

So what does that mean for you when you show up at Cróga CrossFit on a Tuesday for the WOD?

That means that the clock is not just a formality and you shouldn’t be ready to just hang out and not be out of breath at the end of class.

We don’t write everyones results on the board so that we can keep track of who’s the best and who needs more work. We do it so that you can track your progress and that you understand that the only way to get results is to go faster than you did the time before with the same load (weight), go heavier than the time you did before and get the same time or complete more rounds than you did the time before, therefore doing more work.

We like to think of ourselves as being in the business of delivering results and no matter what we write on the board or tell you to do, results will not come unless the intensity is there.

Put out the effort, concentrate on the task at hand, and find the intensity. That way, we can continue to promise you the results.

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To be eligible for your money back you must:

  • Check in with your coach every week by submitting a complete check-in with photos, measurements, daily weigh-ins and a narrative of at least 200 words. *unless you and your coach have agreed upon a different approach.
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  • Track all your meals in MyFitnessPal at least 85 days of the three months

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