Recently, we made a switch in our programming at CrossFit Chiltern, partnering with We Prefer The Hate (WPTH), a program created by one of the most highly regarded programmers in CrossFit, JR Howell of CrossFit Crash. It’s a fantastic expression of the CrossFit methodology, utilizing a variety of workout styles and equipment. JR’s box is also home the fittest athletes on the planet: Jayson Hopper, the 2025 CrossFit Games Champion and Fittest on Earth. This means the prescribed (Rx) numbers can often be a pipe dream for even our best athletes, which has required us to take a deeper dive into adjusting the Rx and scaling options to make the workouts achievable.
As with any change, we’ve had to adapt. We’ve worked hard to add our own CrossFit Chiltern flavor to match our athletes’ abilities, refining the programming to fit our space and coaching style. We’ve learned a lot along the way, but one area that has required a deeper dive is the use of time caps.
For many years, I resisted them. While time caps are incredibly helpful in a busy class to ensure we can manage our time effectively, they can also create a hard stop that affects how athletes train and, perhaps more importantly, how they think and feel during and after a workout.
The Time Cap Paradox: A Safety Net?
The main danger in setting a time cap is that it can encourage people to use it as a safety net. Instead of scaling appropriately from the start and adjusting the difficulty and volume to match their current ability, they will often try to push through the RX weight or reps. This can lead to a number of negative consequences:
- Missing the Intended Stimulus: The workout is designed to elicit a specific physiological response, such as muscular endurance or high-intensity cardio. By moving too slowly and taking excessive rest to avoid a cap, an athlete will never achieve the intended stimulus or the benefits the programming is designed to provide.
- Reduced Intensity: Athletes will inevitably work at a lower intensity than intended because they are slowed down by the difficulty of the movements.
- A Sense of Failure: There is a real sense of failure at the end of a workout when you can’t complete it within the allotted time. This can be disheartening and lead to a drop in motivation over time.
- Increased Injury Risk: Working at a level that is too difficult also increases the risk of injury and can slow down overall progress.
- Inaccurate Progress Tracking: Another challenge we’ve observed is a lower number of athletes logging their scores. Having workouts that are measurable, observable, and repeatable is key to maintaining discipline and seeing your fitness progress over time.
Think Differently: The Power of a Good Coach
This is where the art of coaching comes in. The key to a successful workout is not simply finishing it, but hitting the correct stimulus. This means scaling to achieve the intended intensity, not just to finish.
We often use internal time buffers to help athletes understand what they should be aiming for. For example, “Finish the first 500-meter row in under 2 minutes,” or “Complete the first round of 21-15-9 reps in under 3 minutes.” This is a great guide, but the key is to maintain the same distance or number of reps across all rounds, not just to stay under the time limit. We sometimes see people hit the target in the first round but then work more slowly in subsequent rounds, allowing their intensity to drop. The correct solution is to pick a more realistic target in round one and maintain that same distance or number of reps over each round. This means having to hold on when under fatigue rather than just ticking over.
An Athlete’s Guide to Winning Your Workout.
As an athlete, your goal is to set yourself up for success. You want to leave every session with a sense of accomplishment, not frustration. Here are some actionable points to help you do just that:
- Be Proactive with Your Coach: Before the workout starts, have a conversation with your coach about the best scaling option for you. Don’t wait until you’re struggling to ask for help. A good coach can help you determine a weight or movement that allows you to maintain the correct intensity throughout the workout.
- Prioritize a Win: For most athletes, particularly those with less than 18 months of CrossFit experience, it is far better to over-scale and finish the workout successfully than it is to under-scale and hit the time cap. Beating the time cap is a win!
- Focus on Consistent Volume and Intensity: Use the first round or a practice round as a guide. If you can’t maintain the same pace or rep scheme in every subsequent round, you’ve likely chosen a too-difficult option. A great coach will help you find a realistic volume to maintain consistent intensity.
- Celebrate Small Victories: Don’t just focus on the Rx. Celebrate the small wins that lead to big progress. Did you get your first kipping pull-up? Did you link a new skill like the J-Hook on a rope climb? Did you get more reps than last time? These small victories are absolutely vital to keeping you motivated and happy.
The key is to work with a great coach who understands how a workout should feel and who understands the individual athletes to be able to determine the best option for them. The best coaches can do this very early in a class and help you maximize your time and effort in every session.
Get Moving!
At CrossFit Chiltern, we take care of the planning and thinking, so all you need to do is turn up and move. We’ll help you maximize every second of your training.
Want to see how we do things? Check out our videos on https://www.google.com/search?q=https://www.youtube.com/crossfitchiltern and follow us on Instagram at https://www.instagram.com/crossfit_chiltern for more tips and to see our community in action.
Ready to stop wasting time and start making progress? Book a free discovery call with us today and learn how our programmes can help you achieve your goals. Alternatively, if your lifestyle is holding you back, check out our Nutrition Programme, led by practising GP and CrossFit Chiltern Coach, Dr. Amy George. We cover the six pillars of movement, nutrition, lifestyle, sleep, and support systems to help you live a healthier, happier life.