One of the most powerful tools in CrossFit isn’t a barbell, a pull-up rig, or even a coach with a loud voice.
It’s the clock.
Time drives a lot of what we do in CrossFit. If you’ve been in class for a while, you’ll know what I mean. We don’t just say, “Do this workout.” We say things like:
- “For time, with a 15 minute timecap.”
- “As Many Rounds as Possible in 20 minutes.”
- “5 round for time… target time: 15 minutes
At first glance, these might just look like logistics: a way of making the workout fit neatly into a class hour. But the truth is, the time element is what makes CrossFit… CrossFit.
Why Time Matters in Training
Here’s why time is so important:
- It creates intensity. If I tell you to row 2,000m with no time cap, you’ll likely pace it nice and steady. But if I say, “2,000m row, goal is under 8 minutes,” suddenly you’ve got a target. Your effort shifts. The intensity is higher.
- It helps us measure progress. When you retest a workout, you either finish faster, get more reps, or finish within a tougher cap. You know immediately that you’ve improved.
- It develops mental toughness. When the coach calls “3-2-1-Go,” something changes. You channel your focus and are on a mission. There’s no putting it off, no procrastinating, no “I’ll just finish this text first.” The workout forces you to show up and do the work.
CrossFit’s definition of fitness is partly about performing well across time domains. That’s why we use sprints, long grinds, short caps, and everything in between. You’re training your body to adapt to effort — whether that’s 30 seconds or 30 minutes.
The AMRAP Mentality Outside the Gym
This concept isn’t just useful in fitness. It’s a tool you can use in everyday life. I call it the AMRAP mentality. Well, this term is stolen from Jason Khalipa – a legend in the CrossFit space.
AMRAP in the gym stands for As Many Rounds/Reps As Possible. Outside the gym, I like to think of it as As Much Real Action as Possible.
Here’s an example.
When I need to get admin done, I’ll set a 20-minute timer and go flat out: no phone distractions, no breaks, no overthinking. Just go. When the timer’s up, I’ve usually surprised myself with how much I’ve achieved.
Then something magical happens – you’ve got momentum and you actually feel like continuing! No special productivity app or mental training is needed… Just a stopwatch and a sense of urgency.
It’s the same idea as a workout: you’ve got a defined block of time, and the goal is to be productive and focused within it. That ticking clock stops you from drifting, hesitating, or getting lost in perfectionism.
- Doing house chores? 10-minute AMRAP.
- Writing a tricky email? 5-minute AMRAP.
- Creative work? 30-minute AMRAP.
It’s simple, but powerful. And like in the gym, progress becomes measurable. Did I clear more of my inbox this time? Did I write more words? Did I feel more focused?
Bringing It Together
CrossFit teaches us how to thrive under time pressure, and how to measure success in simple, meaningful ways. That’s why time caps and AMRAPs are not just workout tools — they’re life lessons.
So next time you see a 12-minute cap in class, embrace it. Go hard, work with purpose, and see what you’re capable of.
Then, take that same mentality into your day. You’ll be amazed at what you can achieve when you do productive, focussed work.
See you on the floor!
Coach Steve