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

It's been a VERY common word in our programming over the past several months. Why so many sustainable efforts? For those who work with us in exclusive program design or who have been around the sport for awhile, you understand why. But for many of you newer to the program, it's hard to wrap your head around the concept of "moving slower" right?! I mean, this is CrossFit, we're supposed to go 'balls-to-the-wall' everyday and puke when we're done right?!

Short answer, NO! Not at CrossFit Five Cities. We want you to be an educated athlete and understand the methodology behind our program design. That you don't get better over time by running your body into the ground day in and day out. We want you to understand that there is a time and a place to go 'balls-to-the-wall' and there's a time to pace yourself, move at a sustainable rate and train below your threshold (<---most of the time if you care about your longevity and recovery).

Training at a sustainable effort allows you to learn your body and your abilities. It allows you to train at sub-maximal efforts for longer periods and more often. You can focus on your position and technique which in turn, makes you faster and more efficient at CrossFit WODs (genius idea right!?).

With the OPEN quickly approaching, many of you will need to understand how to move at a sustainable pace for 5min, 7min, 9min, 12min, 18min. It's a different feeling for each time domain and for each movement.

The more you can not worry about your load or score written on the white board, and focus on your position, your breathing and your pace, the more efficient athlete you will become with everything in our program.

Happy Friday C5!