CrossFit Adaptations Part 7- Speed

I’m back! I’m sure you’ve missed me and our CF Adaptations Series. Getting the box moved and running smoothly has been quite a chore! Thanks for everyone’s help!


Today we’re going to take a look at Speed:

Speed is…

1) Distance traveled divided by the time of travel.

2) The state of being in rapid motion; rapidity.

3) The ability to minimize the time cycle of a repeated movement.

4) Good.

How’s your speed? What’s the cycle time on your burpees? How quickly can you run 400M?

Can CrossFit training make you speedier?

More work. Less time. That’s a common CrossFit mantra. As you progress during your CF journey, you’re likely going to establish some baselines and then set some PRs (personal records) on workouts. In other words, you do the same workout quicker. If all things are the same, you’ve increased your ability to do work and gotten faster.

Overall, speed is regulated by a few factors- endurance, stamina and skill. Your ability to cycle through burpees quickly is determined by your ability to breathe and move your body. Other movements that are more “skill based” can only be sped up by dialing in your technique. A novice lifter performing a clean and jerk is going to take longer and be more “clunky” than an advanced lifter. As technique improves and lifts (or any movements really) get more efficient, you’ll increase your speed.

So, here it is- Want to get speedier?

Build work capacity, get efficient, practice skill based movements and you too can take down Russian migs like a champ!

About the Author

Dr. Chris Biles, DC is the head trainer and owner of CrossFit Waxahachie. He is a Level 1 CrossFit Certified Trainer and is passionate about all things fitness. He has competed for many years in adventure racing, mountain and road bike racing, and marathons. His main sport now is the new Sport of Fitness- CrossFit.