Time Caps

January 19, 2018

Ahh the dreaded time cap. Will I finish? Will I even be close? What if I’m the only one who doesn’t? There’s no way I can do all that in that amount of time! I really want to do the whole workout. I’ll just finish after the clock stops. 



We’ve all had this train of thought going into a workout. But that dreaded time cap shouldn’t be dreaded at all. There’s reason for it. A Really good reason, actually!  Every workout I create and post for us to do in class has meaning behind it. There’s a stimulus I’m hoping each of you get from it, one that is different from the day before and one that is different from the next day coming. It’s a thought out process, a system that works...if you let it.


Think of it like this. If I program a wod with the bike, you don’t just skip over and ignore that movement because you don’t like it. You struggle through it and more than likely surprise yourself in the end. The time cap is part of the workout, just as much as any other component and it’s not meant to be ignored and passed over. Just like the bike is meant to raise your heart rate and tax your legs, the time cap has meaning too. It is there to help set the pace and intensity of the wod which is just as important as the movements that make it up. A short time cap usually means a hard, fast, sprint. Redline. Get uncomfortable. A longer time cap is meant for endurance, pacing, challenge yourself to end the same pace you started.



If you enter a workout disregarding the timecap, you have already done yourself a disservice. Just because you can do a weight or movement that is listed as Rx, doesn’t mean that you should. Let’s take Fran as an example. Fran is quick. It is a burner. A sprint. It’s terrible. It should leave you breathing heavy and probably questioning why you do this to yourself. Congrats, you did it right. Fran is not a 15 minute workout. Just because you can do thrusters at 95/65 lbs doesn’t mean that you should. What you should do, is scale the weight to something you can move quickly, possibly do unbroken and finish under 6 minutes or so minutes.


Time caps are there to guide you to pick the right weight and scale each movement correctly so you get the intensity intended for each wod. They are there for your safety. If your one rep max thruster is 95/65 you should not be doing it 45 times in a workout. Each time cap is strategically thought out with the intention to keep you safe while challenging you.


If you ever find yourself unsure of the weight or movements you should be doing, ask your coach! That’s why they’re there! And I know I may be biased, but I think they’re all pretty damn good at what they do. I can honestly say I think we have the best coaching staff in the area and I trust each one to guide you safely through a challenging workout. And I hope you do too.


So I ask, from now on, respect the cap. When “time“ is yelled and and that clock stops, so does your workout.  Don’t get caught up in the clock. It’s not the important part. What’s important is that you come in, have fun, sweat and come back healthy the next day. And remember, a “did not finish” is ALWAYS better than a did not start.


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