In our sport, power output is the name of the game.   We’re trying to do as much work as possible in as little time as possible, chasing reduced WOD times at ever-increasing loads.  

This pursuit has some quirks.  Becoming a good CrossFitter is not simply a matter of flying out of the gate and keeping a breakneck pace.  In some instances, this practice can be detrimental to overall power output, causing excessive metabolic waste buildup and slower overall times.  In other instances, it can be the difference between a decent time and a truly great performance.  The key to good WOD times is recognizing the fundamental attributes of a given workout and modulating pace accordingly.

Determining the proper pace for any given workout depends on the relationship between load, volume, and your maximum effort results for the movements involved, as well as your desired time.

Let’s say that I’m trying to determine proper pacing for “Angie”, a bodyweight suffer-fest requiring 100 pull-ups, 100 pushups, 100 sit-ups, and 100 squats.  First, I need to establish a target time, presumably a personal record.  I did this yesterday, choosing twenty minutes as my goal.

On a per repetition basis, this means I would need to do 400 reps in 20 minutes, or one rep every three seconds.  Unless I happened to possess the superhuman ability to perform 100 unbroken pull-ups, 100 unbroken pushups, 100 unbroken sit-ups, and 100 unbroken squats, this is out of the question, as I would have to be working constantly.  Therefore, I’ll need to examine the workout on more piecemeal basis.

I can break my twenty-minute goal into quarters, looking to complete each set of movements within five minutes.  This works out nicely, dictating that I complete 20 repetitions each minute for each exercise.  Suddenly, my goal looks much easier to achieve, and doesn’t demand a non-stop effort.

I know that I can bang out sets of 10 pull-ups indefinitely, assuming I have adequate rest between sets.  Further, I know that 10 pull-ups takes me about 15 seconds, and I need to complete two of these sets per minute to meet my prescribed pace of twenty reps per minute.  This effectively leaves me with 15 seconds of work followed by 15 seconds of rest, repeated for five minutes.

I’ll repeat this process for each of the remaining movements.  Simply, I’m looking to pick a set/rep/rest scheme that keeps me below my lactic acid threshold while simultaneously meeting my time goal.  Should I exceed my lactic acid threshold, my sets of 10 will turn into singles in very short order, and my WOD time will grow exponentially.  You may have to get a bit creative to shoehorn your reps into your time goal, but doing so will help you maintain a consistently high power output. 

After I've determined my breakdown for each movement, I hit the START button on my Ironman and actually attempt to keep my defined paces.  After each set, I keep to the prescribed rest period, forcing myself to resume exercise when the rest is over.

"Angie" was done in 19:06.

Some folks may scoff at my analytical approach to exercise, but it offers some gems, regardless of your ability to add, divide, and plan.  First, keep a watch on your wrist, and prescribe your rest times.  All of us have experienced the time-distorting effect of lactic acid buildup, taking prolonged rest breaks with the distinct impression that they lasted all of ten seconds.  Avoid this time-robber by keeping your eyes on the watch.

Second, stay below your lactic acid threshold.  If you have to strain for a rep and it wasn’t the last one, it wasn’t worth it.  You’re imposing neurological fatigue, ensuring that your next set will be shorter than the one before it.  You may also fail to complete the rep despite all that effort, leaving you in the same position as an individual who never attempted the rep in the first place.

Obviously, the end goal of CrossFit is to do everything unbroken and at high speed.  There are about four CrossFitters in the world who do this consistently, and I’m betting you’re not one of them.  These men and women push their limits, but they have an acute understanding of where those limits are, allowing themselves to work as hard as possible without hitting the wall.

Intelligent planning will allow you to set personal record after personal record.  You may not feel like a hard-charger every time you hit the gym, but your fitness will skyrocket.

The Plan: 

1. Pick a target time.
2. Divide your target time into smaller segments, determining the number of reps you must complete per segment to meet your target time.
3. Determine the number of reps you can complete while staying below your lactic acid threshold, and establish an approximate time for each of these sub-threshold sets.  Multiply this time by the number of sets you must complete within each segment.  This gives your working time per segment.
4. Subtract your working time per segment from the total time per segment to establish your available rest period.
5. Allocate this rest period as necessary.
6. Give it hell!

 Ray takes a few seconds.  Picture courtesy of CrossFit Boston.