213 - Consistency vs Intensity - Train for Life and How to Avoid Getting Hurt

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Why does CrossFit work so well—and why do some people burn out or get hurt doing it?

In this episode, Coach Andy McCann breaks down the real reasons CrossFit delivers incredible results... when done right. We’ll unpack what intensity really means, how to recover properly, and the key difference between consistency and just “going hard.” Plus, we talk about smart scaling, the dangers of overuse (like doing Murph unprepared), and how to avoid injuries that knock you off track.

Whether you’re new to CrossFit, a garage gym athlete, or just trying to stay fit for life without breaking your body, this episode gives you the tools to train smarter—not just harder.

✅ What we cover in this episode:

• Why CrossFit works when done correctly
• What intensity really means (and when it backfires)
• How to recover like an athlete
• Why consistency > intensity over the long haul
• The truth about overuse injuries and high-rep workouts like Murph
• When to push through vs. when to back off
• Rolling, stretching, warming up, and cooling down

📌 This is a must-listen for anyone serious about health, fitness, and longevity.

💥 Remember: The goal isn’t to win today’s workout—it’s to keep training for the next 10, 20, 30 years.

 CrossFit recovery, fitness over 40, how to scale workouts, prevent injury CrossFit, train for longevity, workout recovery tips, CrossFit Murph safety, consistency vs intensity, CrossFit garage gym, functional fitness, Andy McCann podcast, food fitness finances

Summary:

• CrossFit Methodology: Consistent, Varied, and Purposeful: CrossFit focuses on constantly varied functional movements executed at high intensity, emphasizing that intensity is not about extreme exertion every time, but about purposeful, adaptive training that improves overall fitness.
• Consistency Trumps Intensity: The key to long-term fitness success is showing up consistently, even at 70% effort, rather than going 110% once and then missing multiple days. Building momentum and habit is more important than sporadic, extreme workouts.
• Smart Intensity and Recovery: Proper intensity involves listening to your body, scaling workouts appropriately, and understanding that recovery is crucial. This includes getting adequate sleep (around 8 hours), proper nutrition, hydration, and active recovery like walking and stretching.
• Avoiding Injury and Overtraining: Prevent injuries by not being a hero, avoiding high-rep workouts with low weights, not pushing through pain, and being aware of warning signs like persistent joint aches, sharp pains, or chronic fatigue. Modification is not weakness, but wisdom.
• The Role of Community and Coaching: CrossFit's effectiveness comes from its community support, accountability, and professional coaching. Coaches help guide proper movement, track progress, and ensure individuals train at an appropriate intensity for their fitness level.
• Preventative Maintenance: Essential practices include thorough warm-ups, cool-downs, foam rolling, stretching (holding positions for at least two minutes), and addressing any specific mobility or joint issues with targeted accessory work.
• Long-Term Fitness Philosophy: The ultimate goal is to train for life, focusing on sustainable health and fitness that allows you to be strong and capable not just now, but into your 90s. This means prioritizing long-term progress over short-term intense achievements.