Minimum Effective Dose
With a partner…
Complete as many rounds as possible in 30 minutes of:
200m Buddy Carry
20 Leg throw downs
20 PistolsI was just getting started reading Tim Ferris’ new book, The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, and came across a section entitled “Minimum Effective Dose”: the smallest dose that will produce a desired outcome. I didn’t have to read any further to know exactly what he was talking about… it’s something that I refer to all the time in my coaching that relates directly to CrossFit.
You want to set a personal record in a CrossFit WOD, right? Use the SMALLEST amount of effort that will produce the desired outcome… it’s what I mean when I say “relax” during an extremely high intensity, taxing WOD. Relax, so that NO muscle in your body flexes unnecessarily… total economy of movement.
And what about in relation to diet and nutrition? Do the LEAST necessary to trigger the result you want – weight loss, fat loss, performance increase. Not only is it a waste to do more, it’s likely that by committing to more (going off of ALL sugar for example), you’ll decrease your chances of compliance and increase the likelihood of a post-diet binge, thus NOT getting the result you wanted in the first place.
What are some of the other ways you can think of that minimum effective dose applies to your training or your life?