Why your not getting better....and the CrossFit Open

Why your not getting better....and the CrossFit Open

 

So you have been participating in CrossFit for a while now 6 months, 1 year, or more and you have hit this sticking point.  Maybe your lifts aren't going anywhere, or maybe you initially lost weight but cant lose anymore.  Maybe you just don't feel like your getting better, and other members are passing you by.  I can and will address some common problems that I see as a coach, but if you are participating in the CrossFit Open then the answer may be right in front of your face.

 

 



When you first get into the sport of fitness you can't help but PR.  Seems like if you so much as take a piss you can lift more, run longer, and WOD faster.  For most the simple shock of a routine program with structure and thought behind it blow whatever they have done in the past, out of the water.

 

But then something happens.  You have made so many new friends and the intimidation is gone.  You treat the box like a second home, a hobby, and your social circle all rolled into one.  Only now the PR's don't always show up when you think they should.  You feel strong and fit but you just can't get rid of the belly fat.  Or hit that new PR on your Olympic lifts.  The answer is what I call shiny object syndrome, and I'll tell you how to fix it.

 

Once you learn the form of most movements and have tried many different WODs you begin to find weaknesses.  Now you want to be great at CrossFit so you try and patch that weakness (lets just say your snatch).  But while your at it you also want to do muscle-ups, and handstand walks look pretty cool too so lets work on that.  Then you begin to skate around the programming because you don't really like good mornings, or "I hate to run, I just want to lift."  You have now started your snowball down the hill, in what will only end in frustration.

Now I don't want to get too far off track her, but I will address some issues in small detail.  In later blogs I will give a more comprehensive look into these issues.  I will list the "problem" you may be having, then I will ask you a series of questions related to that problem.  If you are honest with yourself and you have tried all the things I am suggesting then you need to sit down with your coach or write me and I will take a more in-depth look into it.

Problem #1 "I don't feel like I'm getting stronger"

1. Do you show up to the gym for the FULL class 3-4 days a week?
2. Do you do accessory work? (this is a big one) aka. AFTERMATH if your a Steel Mill athlete
3. Are you sprinting? Or running at all?
4. Are you trying to focus on Powerlifting, Weightlifting, Gymnastics all at the same time?
5. For hard gainers...Are you eating enough?

Truth:  If you do not show up for the FULL class (includes warm-up) 3-4 days a week you are not there enough.  Your body has adapted to the stimulus and needs to be shocked again.  If you do not do accessory work then this is where you need to start.  No hamstrings or glute power (like many CrossFitters) better hit up the sled, reverse hyper, and good mornings like your next meal depended on it.  If your not sprinting, then start..nuff said.  If you want to focus on cleans and your benching twice a week then you need to prioritize.  And finally for us skinny folk...eat,eat,eat.

Problem #2 "I feel stronger but I'm not losing weight"

1. How is your diet?  Do you have one?
2. How many calories are you taking in a day?
3. Are you drinking a gallon of water a day?
4. Are you REALLY giving it your all in the gym, is your mouth getting more of a workout?
5. Drinks anyone....How much alcohol are you consuming?

Truth: What does your diet look like, and do you have a plan.(Most do not)  If you don't know how many calories you take in per day then you have NO IDEA where you stand.  You are probably not drinking enough water...and no the "I pretty much drink 4 of these a day" is not an answer.  I mean 120 OZ measured out.  CrossFit is social and we love to have fun but when you get to the bar its time to work.  When your done with your set then you can relax and joke.  Did you really go as hard as you could on the WOD?  Safety is always first but if you got 11 rounds of "Cindy" why didn't you get 12?  And alcohol....the answer no one wants to hear.  I enjoy alcohol also but I know it will effect my performance. 

Now that the reality sandwich is out of the way lets take a look at how the CrossFit Open can help you get over this hump.

I wasn't to crazy to learn about the new scaled division in the open.  So far it hasn't been that bad, but the reason I initially like the idea is that I was afraid it would give people and easy out.  Let me explain before you get mad at me. 

The other day I witnessed 3 women get their very first unassisted pull-ups (one was a chest to bar).  The reason this happened?  Because they had no other choice!  They could either stand there and look at the bar in defeat, or they can damn well try while everyone cheers them on.  There is something special about being put into a situation where the only way out it guts.  People who resisted even signing up for the Open will get their first pull-up, double-under, box jump, even a muscle-up.  Why?  Because they fucking have too!!!  And when you have to you can either shy away or accept the challenge.  These people have accepted the challenge.  So how will this get you out of your rut?

You can recognize this spark and continue it with you into regular training.  The Open may have been the first time in a while where you truly dug down deep in your soul and lowered your head and ran towards that wall.  This is the spark that you must use on a daily basis.  This is the same ignition that allows makes you run when you want to lift, and eat right because you have a goal.  I try daily to inspire and educate my athletes, and sometimes they listen and sometimes it goes in one ear and out the other.  You as an athlete need to take some responsibility and do what you do not want to. 

If you think you are getting passed up by other newer athletes its because they still have that spark.  Like a boxer climbing the ranks who is hungry for a title shot.  This is what you must be like every time you step into the gym.

Bill Davis
Head trainer at Steel Mill CrossFit Fleming Island

https://www.facebook.com/beastmodecoach