Sustainable effort




  1. able to be maintained at a certain rate or level.

You hear this term a lot in the C5 program.

Sometimes it is referred to as a "percentage of effort", 80-90%, this can look and feel different for each individual. A pace that you can sustain may not necessarily be a sustainable pace for the person next to you, or vice versa.

Maximum Aerobic Power, or 'MAP' training sessions are designed to help build your Aerobic Capacity over time. Think strong engine, someone who can wod and never need to stop.

I could go down a deep rabbit hole with aerobic training as it pertains to running, biking, swimming, or in our case, mixed modality training (aka CrossFit). The fashion that an individual might pace a run or swim for 2min or 5min might be a completely different feeling than that same individual would pace a 5min triplet of clean & jerks, pull-ups and box jump overs. Hopefully you can see how the two might differ significantly.

There is a time and a place to "practice" specific movements such as; toes to bar, hspu, double unders, muscle ups.....etc. The intent of MAP training is for you to move/work for the specific time domain set forth that day. Whether it's 60 seconds or 10 minutes, when it's a MAP session, the intent is for you to move at a sustainable pace.

We strive to not only make everyone in this community better than yesterday, but also educate you along the way. We want you to understand that if one of our coaches scales back a movement for you on a MAP day, it's because we see that you aren't "working" the intent of the workout. Sustainable movement doesn't consist of staring at the pull-up bar, or tripping on your rope for 60sec out of the 90sec AMRAP.

We want nothing more than to help you achieve your Fitness Goals! Hopefully this will help shed a little light on the "why" behind MAP sessions and why/when you should choose a movement within your current abilities. It's not degrading to do singles in lieu of doubles, or hanging knee raises in lieu of t2b if you desire well rounded fitness.

Don't worry, there will be plenty of time to practice these skills along your Fitness Journey!!

Make it a great week of Fitness friends!!