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Since becoming a CrossFit coach, I've noticed the desire of many to do extra classes or include more accessory work outside of class- almost as if the increased volume will be more beneficial. These desires bring to the surface a valuable topic and circle back to the individual purpose of CrossFit: volume versus intensity.
The Current Trend – Desire to Increase Volume
For many athletes, especially newer CrossFit athletes, there's a desire to include additional volume outside of the usual one class per day. This want includes both those who are trying to compete at a higher level or your average member at a CrossFit affiliate. Many have written on the volume versus intensity debate but, I like the article written by James Hobart. He is one of CrossFit HQ’s seminar staff and wrote a post on this subject a few years ago. His article is full of great information and well written. This blog will break down his words with a few of my own.
CrossFit originally gained popularity because of its ability to give people tremendous health benefits in short periods of time. The simple combinations of weightlifting, gymnastics, and mono-structural movements were extremely effective in creating a well-rounded fitness base, and paired with its prescription: completing a one hour CrossFit class with a warm-up, short workout, and a cool down; performed five days a week equaled functional fitness.
However, many have recently nurtured this idea that just a one-hour CrossFit class is not sufficient to mature a full program. This spirals into additional volume via extra metcons, increased weightlifting, more skill sessions, which turns into two hours of randomly designed workouts that may or may not actually be effective. Does this sound like the CrossFit prescription? No. We have forgotten the original purpose of CrossFit.
Intensity > Volume
Greg Glassman, founder of CrossFit has said, “Be impressed with intensity, not volume.” As previously stated, CrossFit was made to be short in duration and high in intensity. Intensity will ALWAYS rule over volume. Yet, it's easy to develop the mentality of, "more is better" when you're initially starting CrossFit and see some members completing extra volume outside of class or view snippets of Games athletes training. Nevertheless, as James Hobart says in his article, “Volume is not the cure-all; effective coaching is.” For an average CrossFit member, going to a normal CrossFit class with a well-rounded program in place, is completely sufficient for making progress, even if it's slow. Furthermore, implementing too much volume too fast will prevent proper recovery and inhibit your ability to complete a workout the next day at the same intensity.
Different Needs for Different Individuals
On the topic of additional volume, there are two cases that occur most often. The first is the athlete that wants to be competitive in CrossFit. The second is the athlete who has experienced some weight loss but progress has slowed. In both cases, one of the biggest factors in deciding if more volume is appropriate is mechanical consistency in movement. The athlete should be able to move well on a consistent basis at high intensity and be able to make improvements in movement with minute verbal cues from a coach. Understanding proper movement takes time and should not be rushed. If rushed, again, this can cause injury.
For the athlete who is seeking to be competitive, an appropriate amount of skill work added to a normal prescription of high-intensity CrossFit will serve for making progress towards their desired goals. As for the second case, it is common for an athlete to add volume when weight loss has stalled. However, intensity triumphs over volume. To see continual progress in CrossFit, just doing more CrossFit is not the solution.
Understanding Power Output (Yay Science)
A classic example would be comparing a workout like the Open workout 15.5 and a 5k row. For the athlete that pushes deep into their anaerobic threshold, 15.5 is a brutal couplet of thrusters and rowing. As for the 5k row, this is a longer workout completed at a much slower pace. In comparison, 15.5 would be a relatively low volume, yet high intensity while the 5k row would be higher volume, but much lower intensity.
So, why don't we see workouts being much longer than 30 minutes? This is because as the time period increases the intensity decreases. Power output is equal to force multiplied by the distance divided by total time (P=(f*d)/t). In this case, if the time it takes to accomplish a similar task is longer than the effect it has, then this generates a lower power output. Lower power output = lower intensity. But if a task is completed with vast amounts of power in a shorter period of time, viola, higher intensity or higher power output = higher intensity.
Nevertheless, you will see both types of workouts in CrossFit but, prioritize the higher intensity sessions over the lower intensity workouts because as the original prescription states: high intensity, low volume.
Developing A Lifetime of Fitness
It is not necessary to sacrifice a dose of high intensity for more volume just for the sake of doing more-causing injury and preventing a full recovery. For the majority of CrossFit members, a single daily dose of high-intensity CrossFit is sufficient. Most CrossFit members are not going to the CrossFit Games (WHICH IS OKAY!), so the additional volume is pointless. We're not looking for quick gains, we're looking for lifelong gains/health. If you feel that you need more volume, ask yourself how intense your class workouts are; if the answer is not very intense- then challenge yourself to go harder and push past your comfort zone. I promise you that you will get more out of your workouts this way than with additional volume or classes (initially).
~Coach Karina, BS-Kinesiology, Cf L1 Trainer, USAW Sports Performance Coach
References:
http://journal.crossfit.com/2016/03/a-deft-dose-of-volume.tpl