Earn Your Intensity
Dave Delbecchi • August 24, 2025
do you meet the standard?
Earn Your Intensity.
What does that really mean? The word earn can sound harsh—like we’re telling someone they don’t deserve something. But in CrossFit, “earning your intensity” is about respecting the process. It’s built on the foundation we always come back to: technique first, consistency second, and intensity last.
If you focus on improving your technique and applying it consistently, then over time you truly earn the right to add intensity. And here, I’m speaking specifically about heavy lifting. Cardio has its own demands, but let’s stay with lifting for now.
Take the back squat as an example. If you haven’t mastered a solid air squat—chest tall, hips below parallel, knees tracking properly—why would you expect to move heavy weight safely? If you can’t do the basics well, you haven’t yet earned the right to go heavy.
When I say earn the right, it’s not about me telling you what you can or can’t do. You’re an adult. It’s really a question: has your technique and consistency prepared your body for the demands of heavier loads? Has your strength and mobility built up enough to handle the position safely?
If not, then the smartest path forward is simple: refine your squat. Keep working at lower intensities on both strength days and in workouts.
That way, you’ll improve movement quality, break old habits, and address mobility limitations. Sometimes it’s not a lack of strength—it’s just that you’ve gotten comfortable with “your version” of the squat instead of chasing a better one.
By focusing on technique first, two things will happen: you’ll get stronger, and you’ll reduce your risk of injury. That’s why it’s worth taking the time to earn your intensity.
So the next time you approach a heavy lift, remember—it’s not about how much weight you want to put on the bar. It’s about what you’ve earned through consistent, quality movement.
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