Intensity: The Lynchpin of CrossFit

“People change in four different seasons: When they hurt enough they have to. When they see enough they are inspired to. When they learn enough that they want to. And when they receive enough that they are able to.”
– Professor Ahmed Hankir

Sherwood’s Deep Squats (Thoughts)

The following is from The CrossFit Journal – March 13, 2009

“Intensity and Its Role in Fitness” (Click Here)

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. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with 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.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.

Tim: Click on the link above. Watch the video. Fundamentals don’t change. We’re not going to ever water down our approach. There is no easy way. Intensity is hard. That’s why it works and that’s why you like it. You wouldn’t like it if it was easy.

What’s Going On?

CrossFit Teens Has Started!

Who: Boys and Girls aged 12-17

Dates: February 6 – March 28, 2024

When: Tuesdays/Thursdays at 4pm

Led by: Coach Ali (Email for info.)

The CrossFit Open

When: March 2nd, 9th, 16th

Saturday mornings at 9am

(Sign Up HERE)

Overheard in Class:

“Enjoying the moment.”



Referrals from The CFPA Community


The Wright Brothers by: David McCullough The dramatic story-behind-the-story about the courageous brothers who taught the world how to fly: Wilbur and Orville Wright. (Not a dramatic page turner, but an amazing history lesson.)


Dumb Money  David vs. Goliath tale about everyday people who flipped the script on Wall Street and got rich by turning GameStop (the video-game store) into the world’s hottest company. Available on Netflix.

Send me your influences. Music? Books? Movies? Series?