Strength:
Power Clean
1-1-1-1-1
WOD:
“The Chief”
5 Rounds
3 Minute AMRAP
3 Power Cleans (135/95)
6 Hand Release Push Ups
9 Air Squats
1 Minute Rest
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 variables most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
Pat Sherwood CFHQ
Get Your Burpees In! We’re within the last 30 days!
On another note, start writing your scores/times or any other unit of measurement on the board. Maybe you don’t care about your score (you should, that is how you can measure progress) but somebody else might. Maybe your score helps them push just a little harder to beat yours and in turn gets them in better shape. Write your scores down, keep track, get a notebook or something. If you are not keeping track of your progress you will never know how much better you have become.