Thursday, August 23, 2012
Wednesday, August 22, 2012 at 10:05AM 
"Should I do more?"
Many of you have approached me about individualizing your program or for "supplementing" our current CrossFit programming. There are some instances when this may be appropriate, however, generally speaking, not necessary.
For starters, we are following a generalized approach to getting fitter. Our overarching goal is to increase our fitness levels. The CrossFit methodology embraces a generalized approach to fitness by increasing our work capacity across broad domains and increasing our fitness level in CrossFit's 10 general physical skills. Focusing too much in one area, will take away from an other. Everyone who is consistent in our programming should be making progress in these areas. You must be patient. There are no short-cuts, particularly in gaining strength. This takes years. If you want to train as a powerlifting or o-lifter, this is not CrossFit and what our programming design is all about.
With that said, a lot of people come into CrossFit needing to increase strength, which affects other fitness domains and we have found that our design and application with our current strength template is effective in these gains while enabling us to still be attentive to conditioning needs (met cons). For more specifics, please refer to Programs.
Now ask yourself the following:
1.) What is your goal? Is there a more specific performance-based goal? (training for race, CrossFit Regionals, rugby, triatholon). Is your sport recreational or are you seeking specific performance gains?
2.) How long have you been CrossFitting and with us?
3.) How many days a week do you come? What do you do outside our workouts if anything?
4.) Did you do a functional movement screening upon joining?
If you are training for a specific sport, we are able to tailor your workouts for your sport needs. This may include modifications in rest times, distances, sets/reps, etc. Also, you may need some guidance on the days you are planning your workouts and recovery days based on your practices/games/race days. You can still use our template and be part of our community, and thrive off the class energy.
Do not consider adding more because you "want to challenge" yourself more or "bulk" up your workouts. Remember, CrossFit is about "intensity." Doubling up sessions too often will lead to mental burnout and your workouts will not be as effective.
Consider, why you want to add more? What is it that you are seeking to improve. Be specific. A good way of assessing your deficiencies would be to create a list of things that would come up in a hopper (challenge on the weekend testing you with several WODs across broad fitness domains). What would you not want to see? Determine which ones are skill-based and based on our guidance in skill work (gymnastics and barbell) how you may break these down before or after class to best reap the benefits.
How many days a week do you come and how long have you been CrossFitting/and with us? Do you always miss the Max Effort lift days (Mon/Fri) or the longer met cons that often come up Saturday (not always, but these are usually burners), or do you "cherry pick" and miss running ones? First, be patient with the program. You can not be good at everything. Everyone comes to CrossFit with a different background and different strengths/weaknesses. Do not compare yourself to the person next to you. Its nice to have benchmarks and goals like, "LT has a 300lb Deadlift and I want to be strong too!" However, if your deadlift is 200lbs, this will not be realistic in 2 months. Create specific, measurable, realistic goals with a time line.
Unless you are a Games competitor, have specific performance based goals, or have been CrossFitting long enough (years) and have reached a plateau with our program, should you consider veering off.
There are several ways to supplement your training that are smart and effective:
1.) Work on deficiencies and have a game plan as suggested above (Double-unders, mechanics for kipping pull-up/muscle-ups, L-sits, etc). You hate running and avoid it- run 800m before you walk into gym and as a cool down, daily.
2.) Mobility- get a functional movement screening and be attentive to this daily. Go to a mobility class (Tues/Thurs 5pm), or yoga class.
3.) Recreational Pursuit outside of class workout- may be a bike ride, climbing at gym, trail run at the Billy Goat or downtown run around the monuments.
4.) Seek out one-one training for barbell work or addressing your individual deficiencies in mobility.
Do not email me if you have not considered the whats and whys of your goals. Be sure that you have thought about the above questions. Be consistent with your workouts. Also most importantly, enjoy the process! -Danielle
WOD for Thursday:
Shoulder Mobility
Muscle-up Transitions
Complete 10 rounds:
10 Burpees
2 Muscle-ups
Post time to comments.
Announcements:
Power Supply Meals Coming to CrossFit Balance. For interest click here.
Reader Comments (13)
Thank you Danielle! Helps me set my goals/clearer!
WOD: 14:38 with M/U transitions and a little bit of time for sharing rings...really liked this workout/appreciate the opportunity to work on M/U transitions as part of a WOD (less thinking on my part, more doing).
11:58 with muscle up transitions/ring dip
Agreed with what Laura said. Doing the transitions in a workout was great, and it was still really tough because of having to press out of the dip.
Guys, I'm not sure about you, but I'm getting pretty excited for AMRAP swine consumption.
Linda- Would you mind sharing with us some of your goals? By the way, CF Balance- Linda is my mother. She crossfits at CrossFit Morristown! Go Mom!
On my own. Did 15 jumping MU for skill work.
WOD: 10:54 w/ MU Transitions on box. Tried to go slowly on the way down, as I got tired they probably weren't that slow.
Danielle, excellent post about goals. I'll be thinking about what you've said here so that any extra work I do is part of a more targeted game plan and less scattershot. Sometimes it's hard to say no to things I want to do. Case in point, Capital Affiliate League would be fun and challenging, but would throw off my running-centric goals in the fall.
WOD: 14:57 with MU transitions to ring dip. Strong work in 715 class by Matt, Son, and Alex. You dudes were crushing MU's! Impressive to watch!
WOD: 9 rds + 5 burpees when time was called at 15 minutes. Need work on locking out on the bottom.
Great workout to learn how to fight through the MUs -- enough of them to make me struggle, but not enough to make me struggle on the first round. I'll likely cycle this one in again for a Sunday workout in the near future.
Is there a noon class tomorrow? It's not on the registration page.
WOD:12.24 - Really enjoyed working on false grip and transitions for the first time.
11:20 as rx'd
9:47 - 7 rds of MUs. nothing left after 7.
4 pull ups per rd last 3 rds
(preciate that MU work, Jeff )
I posted this a long time ago, but it's a useful tool to consider if you want a structured format for goal setting. Also, tying your lifts to percent bodyweight is a great way to consider relative strength for your own body.
http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf
- From Level 4 Crossfit Seattle
All the best in your weight loss program dear. It will take a lot of hardwork and discipline.