Progressing in CrossFit

Progressing in CrossFit

Progressing in CrossFit

There's nothing we love more than seeing all of you learn new skills and fill up that PR board at the gym each month! In all the excitement of learning new skills and being able to do things you couldn't before, here are some important things to remember as you progress in CrossFit:

Day to day training is just that--training. Every day is not a competition.

Yes, it can be motivating to see how others are doing. You scan the board for that person you know who happens to be around your level so you know what you "have to beat." You see the guy next to you move on from his box jumps and run over to his pull up bar, so you move a little faster to catch up. That girl in front of you is resting for a moment, so it's your chance to pass her... you've played this game in your head. We all have--and it can be a great way to push the intensity in our workouts to the next level. (It can also inspire some people to miscount reps or short their standards to keep up--don't let that be you!!! There's no pride in winning if you cheat to get there.)

But let's not forget why we're here. We are here to be stronger, faster, and healthier than we were yesterday. Remember that guy or gal who walked into a CrossFit gym for the first time (weeks, months, maybe years ago)--that was you. Remember how you struggled with the same WOD or lift last time, and this time it doesn't feel as bad as you recall. Remember when you couldn't do a pull up to save your life, and your max overhead squat was an empty bar (and that was a challenge). 

You may not always come in first, you may never come in first, but next time you are feeling like the slowest or the weakest person in class or just not at your best, remember how far you've come. Chances are you could kick your old self's ass. And for that, you should be damn proud. Don't let competition rule your world. You are here to train--so lighten up, and have fun! Don't worry so much about what the folks around you are doing--they're on their own journey, and all they need is your encouragement (and shared suffering). 

Strict movement is a win-win!

It's really tempting to start kipping your movements (pull ups, muscle ups, dips, hspu) as soon as you possibly can. Of course you'd want to--you get your work done faster in addition to getting that shiny RX next to your name. Before you start kipping away, let's look at the benefits of strict movement:

1) You significantly decrease your chances of injury if you build the strength to do movements strict before kipping. When you do a kipping pull up, you have a lot of momentum and force on the way down (where most injuries occur), and if you are not in control of that descent, you run the risk of shoulder injuries. Any time you are kipping, you must be in full control of the negative portion of the movement. If you don't have the required strength to pull your bodyweight up, what are the chances you have the strength to control yourself on the way down? 

2) You will get stronger faster. Strict movements will develop strength more quickly than kipping. Your reps may take longer to complete in the present, but in the long run, that strength will allow you to do more work in less time. As Mark Bell says, "Strength is never a weakness." So get strong--really strong, and you'll be flying through your metcons as well as putting up bigger numbers.

Scale with pride.

The biggest risk of injury in CrossFit comes out of too much pride. People feel shame in scaling workouts, as though they aren't doing the full workout or they aren't doing it right. It would be absurd to think that one workout (with one designated weight) would be the perfect workout for everyone. Why should a 220 pound man be lifting the same weight as a man who weighs 130 pounds? Why should a woman who is 6 feet tall jump the same height as a woman who is 4 feet tall? The differences among us are many (age, gender, height, weight, body composition, experience, etc.)--and our workout prescription should account for as many of these as needed.

CrossFit is programmed for the elite athlete and meant to be scaled down from there. When we plan a workout, we aim for a middle to upper end of the road approach. Sometimes we shift the weights/movements up a bit to a more advanced level, and sometimes we aim for something we think will be an appropriate challenge or goal for a majority of members. But with the idea of one WOD planned for all, there is the assumption of scaling. We can make recommendations for how you should scale the workout, but if 60 people walk through the door on a given day, it's not unreasonable to think that workout could take on 60 different forms. Some will need to scale the weight or the amount of reps, some will modify difficult movements, some will have to shorten the time, and others may even be better suited to adding weight or rounds. This is what it should look like. The notes after your name are not a list of things you did wrong, they are a record of achievement (and one which you should record for tracking your progress and accomplishments). Consider it a responsibility to scale wisely so that you can keep coming in, stay healthy, and make gains. A little patience can go a long way in CrossFit.

Let's take an example: If a workout calls for 95# overhead squats, and my one rep max is 105#, I could look at the board and say "Sweet! I can RX this one!" But more likely, I should look at the board and say "Hmm, this workout is taking an average of 10 minutes. It would take me 10 minutes just to get through the first round of squats, I think I'll scale." This is the purpose of time caps, to give you an idea of the goal of the workout. Some WODs are meant to be quick sprints where you can keep moving, and others are meant to test your endurance and will require some pacing and short breaks. If you aren't certain of what a WOD should feel like, ask your trainer. Keep the integrity of the workout, and you'll see better results. Don't turn your sprint days into grinders, but also, don't leave without breaking a sweat!

And above all, have a good time! We have so much to be grateful for with the wonderfully supportive community at GRCF. Let's all help each other to make smart choices at the gym and  remind each other that it's okay to be wherever we are in our journey to being healthy and fit!  


21 comments (Add your own)

1. Keltriews wrote:
Buy Cialis 40mg Ordina Cialis Online Cialis 10mg Online Bestellen Cephalexin Stability Buy Vardenafil Viagra Cheapest Generic No Prescription Propecia Depression Hair Transplant Purchase Kamagra Il Sur D'Aspirine Amoxil Nolvadex Medicaments Et Remedes Buy Real Viagra Online Zithromax And Diarrhea Cialis One A Day Dosage Priligy Acheter Viagra Par Virement Bancaire Securemed viagra Lioresal Cheapest Viagra Clomiphene Tablet Que Es El Viagra Femenino

Fri, June 16, 2017 @ 1:19 AM

2. Keltriews wrote:
Buy Tadalafil Kamagra Gel Oral Eli Lilly Cialis Online Horny Goat Weed Generic For Cialis Prix Cialis 20 Mg Cialis Reviews Viagra Online Prices Secure Ordering Zentel Eskazole Can I Purchase Viagra Erfahrungsberichte Nebenwirkungen online pharmacy Dutasteride Proscar Propecia Viagra Edad Avanzada Buy Cheap Generic Cialis Sale Zentel Opinioni Finasteride Propecia Fast Delivery Viagra Prix Comprime Cialis Viagra Telefonisch Bestellen Buy Vardenafil Bladder Infection Zithromax Order Viagra Pills Price Of Levitra On Line Macrobid 100mg Fedex Worldwide Dutasteride 0.5mg Medication Real Low Price Virginia Propecia 2mg Viagra Gratuit Essai Filitra Where To Order Cialis Pictures Of Amoxicillin Skin Rash Donde Comprar Cialis Seguro cialis online Viagra Con Drogas Pak Coupon Online Generic Viagra Cialis Come Acquistare Farmacia Cialis Autentico Cost Of Viagra Levitra Se Puede Comprar Sin Receta Precio Propecia 1 Mg Kamagra Price Amoxicillin Stomach Pain Cozaar How To Order Cialis Viagra Vente Pharmacie Levitra Costo Buy Cheap Cialis On Line Does Zithromax Expire Achetre Viagras En Ligne Au Quebec viagra Priligy 60 Mg Forum Gel Kamagra Fast Propecia Free Trial Cialis Alcohol Viagra Express Shipping In New Jersey Purchase Kamagra Viagra Haltbarkeitsdatum Buy Synthroid In Canada Levitra Buy Us Using Expired Amoxicillin Superdrugsaver In India Cheap Viagra Sales Sito Affidabile Acquisto Cialis Cephalexin Clindamycin Generic Cialis Blading Propecia Methylprednisolone Urinary Infection cialis buy online Propecia Wa Propecia How To Use Kamagra Online Buy Can I Purchase Clobetasol 30g Acyclovir 400 No Prescription Online Accutane Price Cvs Online Prescription Meds Fedex Shipping Isotretinoin Tablets Low Price brand levitra online Side Affects Of Amoxicillin

Wed, June 21, 2017 @ 4:18 PM

3. wrote:
Today, I went to the beach front with my children. I
found a sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She placed the shell to her ear and screamed.
There was a hermit crab inside and it pinched her ear.

She never wants to go back! LoL I know this is entirely off
topic but I had to tell someone!

Mon, July 31, 2017 @ 10:00 PM

4. wrote:
Hmm is anyone else encountering problems with the images on this blog loading?
I'm trying to find out if its a problem on my end or if it's the blog.
Any feed-back would be greatly appreciated.

Wed, August 2, 2017 @ 8:49 AM

5. wrote:
What's up, after reading this amazing paragraph i am too cheerful to share my know-how
here with friends.

Sat, August 5, 2017 @ 3:28 PM

6. wrote:
It's actually a nice and helpful piece of info.

I'm glad that you shared this useful information with us.

Please stay us up to date like this. Thanks for sharing.

Sat, August 5, 2017 @ 11:04 PM

7. wrote:
I do agree with all the concepts you've introduced on your post.

They're really convincing and will certainly work.
Nonetheless, the posts are too short for starters.
May just you please lengthen them a bit from subsequent time?
Thanks for the post.

Sun, August 6, 2017 @ 7:23 AM

8. wrote:
Nice response in return of this matter with genuine arguments and telling all on the topic of that.

Sun, August 6, 2017 @ 10:20 PM

9. wrote:
Hurrah, that's what I was searching for, what a material!

existing here at this webpage, thanks admin of this website.

Wed, August 16, 2017 @ 1:13 AM

10. wrote:
certainly like your web site but you have to check the
spelling on quite a few of your posts. A number
of them are rife with spelling issues and I to find it very troublesome to inform the
truth on the other hand I'll definitely come
again again.

Sun, August 20, 2017 @ 9:03 AM

11. wrote:
Simply want to say your article is as surprising. The clearness in your
post is simply nice and i can assume you are an expert on this
subject. Fine with your permission let me to grab your
RSS feed to keep up to date with forthcoming post. Thanks a million and please continue the gratifying work.

Sun, August 20, 2017 @ 5:42 PM

12. wrote:
Its such as you read my thoughts! You appear to know a lot approximately
this, like you wrote the e book in it or something.
I feel that you just could do with a few percent to force the message house a bit,
but instead of that, that is excellent blog. A great read.
I'll definitely be back.

Sun, August 20, 2017 @ 11:22 PM

13. wrote:
Hello! Do you know if they make any plugins to protect against hackers?
I'm kinda paranoid about losing everything I've worked hard on. Any suggestions?

Mon, August 21, 2017 @ 1:08 AM

14. wrote:
Hi there, I believe your website might be having browser
compatibility problems. When I look at your site in Safari,
it looks fine but when opening in IE, it
has some overlapping issues. I simply wanted to give you a quick heads up!
Aside from that, great blog!

Thu, August 31, 2017 @ 5:15 PM

15. wrote:
Good day I am so happy I found your website, I really found you by mistake, while I was searching on Aol for
something else, Regardless I am here now and would just like to
say thanks a lot for a tremendous post and a all round thrilling blog
(I also love the theme/design), I don’t have time to read it
all at the moment but I have bookmarked it and also included your
RSS feeds, so when I have time I will be back to read more, Please do keep up
the superb jo.

Tue, September 5, 2017 @ 7:49 AM

16. wrote:
Hello there! This is kind of off topic but I need some guidance from an established blog.

Is it hard to set up your own blog? I'm not very techincal but I can figure things out pretty quick.
I'm thinking about making my own but I'm not sure where to begin.
Do you have any ideas or suggestions? Cheers

Tue, September 5, 2017 @ 11:36 PM

17. wrote:
It's a pity you don't have a donate button! I'd without a
doubt donate to this excellent blog! I guess for
now i'll settle for bookmarking and adding your RSS feed to my Google account.
I look forward to brand new updates and will talk about this website with my Facebook group.
Chat soon!

Fri, September 8, 2017 @ 9:21 PM

18. wrote:
Wow, this post is pleasant, my younger sister is analyzing such things, thus I am going to inform her.

Sat, September 9, 2017 @ 7:28 AM

19. wrote:
I know this web site provides quality based content and other material,
is there any other website which offers these information in quality?

Mon, September 11, 2017 @ 9:37 PM

20. wrote:
I am not sure where you're getting your info, but good topic.
I needs to spend some time learning more or understanding more.
Thanks for wonderful information I was looking for this info for my mission.

Thu, September 14, 2017 @ 9:35 AM

21. wrote:
Excellent post. Keep posting such kind of information on your site.
Im really impressed by it.
Hello there, You've performed an incredible job. I will definitely digg it and for my part recommend to my friends.
I'm confident they will be benefited from this web site.

Fri, September 15, 2017 @ 4:31 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us
2036 Blake St.
Berkeley, CA 94704
(510) 859-4431

Map - Location