Why We love Intensity

⚡ Why Intensity Matters More Than Duration in CrossFit

“It’s not about how long you work out. It’s about how hard you work.”

At CrossFit Bohica, we chase results—and results come from intensity, not duration. You could spend an hour jogging or lifting light weights, but 10 minutes of focused, intense effort will move the needle faster.

Here’s why intensity is the key to unlocking real progress—whether your goal is fat loss, strength, or conditioning.

⏳ What Is Intensity?

Intensity in CrossFit means working at or near your threshold. It’s the uncomfortable zone where:

• Your heart rate climbs

• Your breathing shortens

• Your brain says “I want to stop” — but you don’t

We often express intensity through power output (Force × Distance ÷ Time). That’s why a fast Fran time or a heavy Grace is so impressive—it means a huge amount of work done quickly.

💥 Why Intensity Drives Results

1. You Burn More Fat High-intensity training taps into post-exercise oxygen consumption (EPOC), meaning you burn calories long after the workout ends.

2. You Build Work Capacity Short, hard efforts increase your ability to do more work in less time—aka getting fitter.

3. You Preserve Muscle Intensity (especially with weights) keeps your body strong while improving conditioning.

4. You Save Time Busy schedule? A 7-minute WOD at full effort is more effective than a 45-minute that you checked your instagram 10x and spent more time looking at everyone else face ice bath routine instead of training.

📉 What Intensity Is NOT

It’s not about:

• Going all-out every day (we program intensity with purpose)

• Sacrificing form for speed

• Feeling wrecked after every workout

True intensity = relative effort, based on where you are today. For some, it’s scaling to stay moving. For others, it’s going unbroken on thrusters. Both are valid—if effort is maximized. Also keep in mind we feel different day to day, we program multiple levels of workouts every day so that you can find your threshold of intensity that day while still being safe and smart.

⚖️ Intensity vs. Volume: The Myth

“Shouldn’t I just do more reps or longer workouts?”

Nope. Volume without intensity is like driving 40 mph on the highway when your goal is to win a race. It might feel productive—but it won’t push adaptation the way intensity does. Longer days have their place, that's why we program varied, not random. In our gym you can expect to workout from 3 minutes- 30 minutes, and both will suck, in a good way.

🧠 How We Coach Intensity at Our Gym

We help you:

• Scale movements to keep workouts in the right time domains

• Track progress to see how your effort improves over time

• Recover smart so you can train with purpose, not just punishment. Follow your crossfit Pyramid!

You’ll often hear us say:

“Intensity drives results. Consistency keeps them.”

If you never make this face you aren't training right

✅ What You Can Do This Week:

• Don’t skip intensity days (even if the workout looks “short”)

• Scale to finish within the intended time cap

• Ask your coach: “What’s the intended intensity for this workout?”

🔥 Final Word:

Longer doesn’t always mean better. Intensity is the fast track to results, and when paired with smart recovery and coaching—it’s what makes CrossFit so effective.

Train hard. Recover smart. Get results.