This is not just a flat figure on top of level ground. This can also be a flat line of your training or your “GAINZ” or even for some of you your “Loss’s”. People all have different goals coming into CrossFit and the beauty about it is that it can help each of us acquire those goals. If you have run into a plateau where you aren’t seeing the change you wish for, then first off you are just normal. Training and success are is not a linear pursuit as many of you as adults should know about success in general. Our journey to becoming our fittest selves actually looks a lot like a heart rate monitor screen at the hospital. It has some steady spikes of increase and sudden set backs, obviously we know this is rhythmic with the heart but in our lives and training it isn’t quite the case. While you are new to our training regime CrossFit breeds many different kinds of results, men tend to lose weight immediately and some lose some strength but get lean and faster where women tend to retain weight at first and have obvious strength increases as well as body weight strength. I couldn’t tell you exactly why this is the case but I do know that the consistent pursuit of trying to chase performance and your specific goals with your nutrition is what dictates where the goals go from your 6 month + beyond journey. Often men wish to get bigger and stronger and of course most women wish to shed pounds of fat and get “toned” (that isn’t even a thing nor a term that is real to refer to muscles of any sort but any who…), but with that not happening right away it tends to be a discouraging start to the process. My advice for any athlete in our gym or in the world experiencing “undesired” results or no results at all that you are seeking, is to be more of a student. When I refer to this I really mean to do things as if you are learning about your body, your fitness like you plan on mastering it. That means, know exactly what you do on a day to day basis with your training, YES THAT MEANS KEEP A LOG (A PERSONAL ONE), maybe even diary type of entries about how you felt and how you did in the workout from your view. Also logging EXACTLY what you put in your body, that means writing it down, you can keep it in the same log as your training if you want or a separate one. The fact is that this is unattractive to most athletes, and it isn’t something you HAVE to do all your life, but if you want to really KNOW why certain things are happening and certain things aren’t well then you must first measure or quantify what you are doing. Another key component worth tracking is your sleep, how much do you get each night? Whats the total number of hours you log per week? Is it different day to day? Do you have a nightly routine? Do you wake up in the middle of the night to pee or just become restless? Do you go to bed but just lay there and can’t FALL asleep? These things matter folks, they dictate much of what happens in your body hormonally which is our guide to everything else like lean body mass production, fat loss, stress levels, hunger, happiness, horniness (yes), ect…………
What is the big take away from this blog post? Measure and track more. Know what you do, how often, what are all your PR’s? What are you eating? How much of each macronutrient? (Carbs, Fat, Protein) How many meals and snacks in a day and even your sleep and rest. Once we know this stuff or are consistent with it, things in our training or results don’t become such a mystery…..i.e. “I only slept 5 hours last night and I didn’t PR my dead lift today”, or on a bigger scale “I’ve been only averaging 5-6 hours of sleep for the last month, I’ve gained 5 lb’s, but I’ve eaten less than normal, and I”m not hitting PR’s in the gym”. This should be a cry for more consistent nutrition, and obviously a change in the sleep patterns we see. Become a student of fitness, you are the master of your body, if you don’t know it better than you know your profession, you have a priority problem.
Build to heaviest OH Squat Double with 4’’ Pause in the bottom of each squat!
Run 2 miles
Plate Burpee x 50 (25/15)
*The run is to the top of the hill, barricade is to be touched and then run back down to gym. Be aware of scaling the run for people who may are newish/ deconditioned*
The plate burpee is done with chest to plate, pick up plate and press it over head, no jump needed.