CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
ON THE BLOG
This is a question that 99% of us have asked ourselves. It is easy to fall back on this question when you are not seeing the numbers on your weights go up, or the times on your workouts go down. This happens more often after the first initial months of crossfit. You are going and learning the movements and getting better and stronger and then one day you hit a plateau and the improvement slows down. This can be one of the most frustrating times with crossfit. It happens to everyone. Getting ourselves out of this perspective is important. If we want to see continued success and improvement we have to ask ourselves different questions. Letting doubt pour into us by saying “I’m not getting any better” is setting ourselves up for disappointment.
We need to ask ourselves, “have I been doing the same things as when I started?”As in weight on strengths and weights on workouts. “Am I trying out new skills and learning new movements?” Movements like handstand push ups and kipping pull ups. “Have I cleaned up my diet to match to my new lifestyle?” “Have you taken out unwanted sugar and logged down your food?” “Have I been doing the post workouts and skill work before and after class?” “Have I asked my coach for help in areas I’m struggling with?” “Have I pushed a little harder in a workout when I don’t want to?”
It is easy to sit back and look at a negative perspective on why you are not improving with crossfit. Instead have a positive outlook and reach further for the meaning of why you are not improving. As a coach we are here to help and guide you in the correct direction, we want you to succeed just as much if not more than you yourselves do. Use the coaches as your greatest resource, that is what they are there for. Try out new skills such as getting off a band for pull-ups, or learn more complex gymnastic movements. Try adding some weight in the strength if you feel that your sets are getting easier. Ask a coach about eating better and get them to help you stay accountable on it. Have a game plan for the workouts, push yourself through them don’t just go through the motions.
Small steps lead to giant gains in your improvements. It may not just be one big thing holding you back, but we have to keep taking steps forward and not just say I’m not getting any better. Have a goal for the week that you would like to accomplish, ” I want to go workout 4 times this week and not have sugary drinks”, that can be accomplished in a week. Setting yourself up to take a step forward is important, plan out your day, have a plan for your workout, have a plan for what you are going to eat. Having positive momentum moving forward helps when unexpected things come up in life. If you can’t make it to a workout that day but you have your food ready, or you don’t have food ready but you know what good foods to eat, you now can stay on the path better. Do not let yourself dwell in the negative, that will only lead you down a path of doubt and uncertainty about your fitness journey. Keep a positive mindset, ask yourself the right questions, plan out your days, keep working hard, and never stop moving forward. Fitness is a journey and there is not one person who is where they want to be but everyday is another opportunity to take a step forward.
Third times a charm or so they say. Over the past few months I have been in the process of starting over with CrossFit again. First time was due to injury. Second time I let life get in the way. This last time was due to Cancer. Whatever the reasons, we have all been through it or will go through it. Here are a few of my tips to make it a little bit easier.
First week is a mother. No sugar-coating it here. Just getting through the warm up is like hitting the half way point in the NYC Marathon. You look up feeling light-headed and you’re only ten minutes into class. It will get better with each day. Soon you just trying to make it to the start of the WOD. Baby steps.
Lose the ego. You won’t even be as close to as strong as you were when you stopped. Quit trying to share a bar with your buddies for a few weeks. Focus on getting your form back with each skill and lift. Accept that there will be no PR’s posted for a while.
Don’t even think about leaderboard watching. The first few weeks are all about survival and getting back in the groove. If your buddies start talking smack, just laugh it off and let them know you will be back in due time. Go lighter and focus on high intensity when you can.
Just because you do a few workouts doesn’t mean you’re Lance Armstrong. Trying to up the caloric intake to 10,000 calories a day is a bad idea because you did a 12 minute AMRAP. You are not riding the Tour de France. Do try to focus better on what you take in. It will help your body recover better.
Twenty one days makes a habit. Commit to going to class. Don’t miss or make excuses. Fuel your body well. You will be sore, walking funny and full of doubt. That will all go away in three weeks.
The good news is your back, but it comes with some bad news. The road isn’t easy. Your ego and body taking a hit is a minor set back for a few weeks. Nothing in life comes easy. One foot in front of the other is the easiest method to take. Good luck.
3, 2, 1 go.