Written By: Coach James
The workout of the day is a 20 minute AMRAP, containing some straightforward bodyweight movements of skipping, air squats, sit ups and burpees. You think to yourself, “I can do all of these movements, I am going to crush this workout, start that clock!” You hear…3, 2, 1 GO and you are off. You complete your second round (starting to breath very heavy) and you look up at the clock and realize that you are only 2 minutes into the workout. A wave of panic washes over you as you suddenly realize that you feel gassed and you know that you still have a very long way to go! I am sure that we have all, at some point in our Crossfit careers, experienced that feeling.
While it is important to push ourselves and go hard, it is just as important to pace ourselves so that we can finish the workout with confidence and get the most out of the training.
At the same time, Under-pacing, and not challenging ourselves enough is a very real problem also. Finding that balance between the two extremes is the key. Finding a pace that makes you work hard, but not so hard that you are unable to finish.
Here are a couple of options to help develop your pacing awareness:
1. Record your split (round) times
When you do an AMRAP or “for time” workout, record your time at the end of each round (or take mental note if you are able, then you do not have to stop working). You may see a small increase in your round times due to fatigue, but as you get a greater awareness and skill with pacing, you will be able to minimize the drop off in times and keep your rounds/split times more consistent.
2. Try for Negative split times
Simply put, your split times get quicker each round. You may need to go a little slower than you typically would on your first round or two, to allow you some room to increase your pace each round. The idea of “Adaptation” is closely linked to this approach. That is the body’s ability to adapt to the workload that it is being asked to perform. Think of it like starting our vehicles on a cold winter morning. The vehicle will run and perform much better if you let it warm up to operating temperatures before you ask it to drive 120km/h down the 401 at rush hour. Our bodies are the same, they need a round or two to adapt to the work before it is up to “operating temperatures” and willing to perform at a high pace.
If you feel like you struggle with pacing, give one or both of these options a try. Like anything we do or any new skill we are trying to learn, it takes practice, practice and more practice. So be patient, be consistent, and the results will follow!
Would you like to learn a new skill or work on a specific movement? Email Coach James at
[email protected] to book a skill session and have you feeling even more confident with your abilities.
