The importance of Intensity

What is intensity? Why do we preach about it in CrossFit and all other sports, for that matter? It's not a tangible object that we can physically touch, yet it is something that we can see, hear, feel, taste and smell. Confused? Let me explain.

You can see it when that MMA fighter is using all of his energy to tap out his opponent. You can hear it when a Tennis Player exhausts all of their might when making that final serve to win the match. You can feel it when driving out of the bottom of a one rep Max Back Squat. And, you can smell it in the gym after everyone gets destroyed from a Hero WOD. Still, it's not something we can physically touch or feel.

Intensity is the key to Power. Think about that for a moment and put yourself in this scenario. If you were on the offensive line in a football game and you used little to no intensity to protect your Quarter Back, chances are you and your QB are going to get trampled on. But, if you were to able to switch gears and fuel the body with Intensity (aka Adrenalin), chances are your QB will be safe, and that fat bastard on the other side will stand no chance against your strength. Let me quote the definition of Adrenalin:
"Also known as epinephrine, adrenalin is a naturally occurring hormone. During the fight-or-flight response, the adrenal gland releases adrenalin into the blood stream, along with other hormones like cortisol, signaling the heart to pump harder, increasing blood pressure, opening airways in the lungs, narrowing blood vessels in the skin and intestine to increase blood flow to major muscle groups, and performing other functions to enable the body to fight or run when encountering a perceived threat." - About.com written by Elizabeth Scott, M.S.

If that doesn't spell out Intensity, then I give up at this whole fitness thing. Read and re-read that definition again and tell me what you felt the last time you did Fran 21-15-9 repetitions of Thrusters (95#) and Pull Ups. Did your heart start pumping fast before you even started the workout? Did you feel your blood pressure skyrocket through the roof? Were you sucking wind like a Tornado once you hit those sets of 15 Thrusters and Pull ups? Or how about you just wanted to give up right after you completed your first set of 21? That my friends is called Adrenalin.

CrossFit gives us all the information we need about fitness and power, but not too many will really look into what the message is saying. Yeah, it sounds very redundant at times and people can regurgitate anything they hear from someone else. But, do most of us do our homework? Survey says: No! I am guilty of spewing out the wrong information to others to make myself sound intelligent. But, after a couple google searches and 4 cups of coffee, I will lay it out clear and simple.

If you've been to a Level 1 CrossFit Certification, you will see the formula F x D / T = Power. Translation: Force (times) Distance (divided by) Time = Work. A very important formula for everyone to know when doing CrossFit workouts or any load baring work. But what we don't know is that this equation is equal to Watts:
"The unit of electrical power equal to 1 ampere (amp) under a pressure of 1 volt. Equal to 1/746 horsepower." - http://www.furnacecompare.com/faq/definitions/watt.html

At times I asked myself, "How much Horsepower/Torque am I really putting out in exercises?" I'm a Torque junkie and have always been fascinated with speed and force since I was a little tyke. So here is the formula.

We will use the workout Grace as an example of power. Grace is 30 Clean and Jerks at 135#'s for time. The weight starts on the floor and finishes overhead at a full standing position. Using a Clean by dropping in the full squat or Power Clean by catching in a quarter squat is optional, but mind you the power output is different due to travel. We will take the shortest route with the Power Clean for this sample equation. I am 5'5" and the bar at the top of the Jerk is 6'8". I am gauging this by the center of the barbell and it's path of travel. The distance of barbell travel in the clean and jerk with my height is 80 inches. Every one's distance of travel is different. Now, let's say I'm a stud and completed 30 Clean and Jerks at 135# in 90 seconds (I've seen it done). Here is the formula using Power in Watts, then converting it to Horsepower.

135# x 30 Reps = 4050# Moved [multiplied by] 80" (my bar travel) must be converted to Meters (2.032) x 30 Reps= 60.96 Meters [divided by] 90 seconds = 2743.2Watts (Power)

Now, let's move that into Horsepower!!! Here is the formula: To convert Watts (W) to a horsepower rating (HP) simply multiply the Watts by 0.00134W x 0.00134 = HP

Watts of Grace = 2743.2 x 0.00134 = 3.675888 (x 0.00134)

3.675888 x 0.00134 = .00492568992 HP

Looks like a bunch of Hosh Posh of numbers. But what that truly means is that individual almost exerted .5 HP for that workout!!!

Intensity is not something that can be taught. It can only be felt and driven by that certain individual. Intensity will get you where you need to go, or give you those couple extra points to win that game. It is also the key to fitness.

Remember all those cheesy Moms doing "Jazzercise"? Yeah, how well did that work and how fit were they? Bring intensity into your life and live the life of health.