INTENSITY = RESULTS.
Without intensity your fitness will go nowhere. Intensity is the single most important factor behind improvement.
HOW DO WE CREATE INTENSITY?
Going faster, lifting more, doing more repetitions and resting less are some of the ways we create greater intensity. Doing more ‘work’ in less time is the gold standard of intensity. That is why we use a clock to time some WODs. We can record your time, and then revisit the same WOD again in a few months to see any improvement.
The key principle here is ‘relative intensity’. The physical requirements of a 90 year old grandma and a 20 year old student differ only in scale, not in type. They both need to stand and sit (squat), move (walk/run/take stairs), pick something up (deadlift).
A workout for the grandma might involve standing up from a chair ten times and then ten step-ups to a low step. The same workout for the student might be ten squats with 80kg and run ten floors of stairs.
What is important here is that both the student and the grandma are being challenged physically. The relative intensity for both is high despite the differences of the workout. They both finish the workout and feel that their boundaries have been pushed.