There are several defining characteristics that stand out about CrossFit. Each affiliate is unique and has it’s own personality. However, one common thing that stands out to me most is the Community.
A CrossFit workout is mentally and physically hard. You sweat, suffer, moan, and groan. So what keeps you coming back for more? The Community. Who do you sweat, suffer, moan, and groan with? The Community. You do it together and it is this Community and togetherness that keeps you coming back for more. They are the ones who keep you motivated to be your best and push harder. For me personally, the community of our gym is a huge reason that I continue to come back day after day, even when I’m sore and tired and the WOD looks like a terribly painful one!
Friendships that have started out by bonding over the dread of sets of wallballs (and the inevitable subsequent soreness) have formed into some of the best friendships and relationships that I have ever had both in and out of the gym. My family has even been able to bond and grow closer through the unique community of CrossFit.
What is unique to CrossFit is that you can find this Community no matter where you go! If you ever drop in at another box on vacation, you are immediately welcomed into the Community. If you ever encounter another Crossfitter, you immediately bond over this favt and are no longer strangers. What other fitness program regularly brings people together to raise huge sums of money for charitable purposes and to directly support those in the community? It’s an awesome thing!
You come to get fit, you stay for the Community.
Do you ever feel like you go through a day to day cycle? Go to work- work your ass off training- go home and eat dinner- scroll through Facebook so you can see what everyone else is doing with their lives- go to bed- repeat. Repeating this vicious cycle day after day, week after week, eventually you will become tired, feel burnt-out, lack confidence, etc. Does this sound like you?
Sometimes we need to take a step back and recharge our mental batteries. Do things that will improve your well-being and make you become less stressed or tense. It is the idea of giving your mind a break in the intensity, so you can have the new PR’s and feel stronger and better!
Ideas for Mental Rejuvenation for this type of Athlete:
-Work on breathing
-Take a bath
There is much value in doing activities that are for pleasure and not to win, perfect or improve it. Try to incorporate a couple of minutes a day in order to relax your mind and get out of your crazy schedule. Your brain is a muscle too; it needs its rest days just like the other groups of muscles in your body. Mentality is important to training.
“There is virtue in work and there is virtue in rest. Use both and overlook neither.”
So I am sure a lot of people of the same goals in mind. Whether its losing weight, getting stronger, or just trying to learn new skills. I am one to notice myself going through a plateau last year for about a month and a half and just could not figure out why it was happening or what was going on with my body. Some of you may be asking yourself what is a fitness plateau? How do I know if I've experienced one? So simply over a period of time you are putting your body through a lot of change and bodily stress over time that stress builds up and eventually your body is telling you to "slow down" or "stop". A majority of the time you will not feel like going to the gym, meal prepping the day before your week starts because it just feels like to much work, or even wanting to go to work. So below is a link to a blog about ways that you can work your way out of plateau and get back to the way you were feeling, moving, and losing weight before. It is a bit long, but it goes over what a plateau is and goes more in depth on explaining it as well as ways to fight through it.
One of the most common questions we get as coaches is “What weight should I use?" Going into a new week, I want to help you understand why and how we can scale workouts to get the best results for YOU.
Whether you are fresh off our "On Ramp" program or have been doing CrossFit for years, there are still days you will need to scale a WOD. Most of us know when we have to scale a WOD, but the question is usually HOW? As coaches, it is our job to help you get the best results, maintain the stimulus, and honor the integrity of the movements (whether it is scaled or RX). Just because a coach encourages you to scale does not mean they think less of your fitness level or abilities.
"So, how do I scale?"
The first thing you need to look at it is the goal of the workout.
1) Movement. This includes scaling from handstand pushups, to pike pushups on the box, to strict dumbbell presses
2) Weight/Load. Using a lighter weight or load to be able to complete a WOD and move safely and efficiently. This would also include using bands for ring dips.
3) Number of reps. This scaling option will usually apply to our WODS with high reps of gymnastic movements such as T2B and double unders. If you are able to complete small sets of these, it is beneficial to do some in the WOD and building the capacity. Best way to learn these movements is to just do them! Just remember, during a workout is not the time to "practice" these movements because your focus should be on maintaining the stimulus!
4) Range of motion. Does the front rack or overhead position seem impossible? Then this one applies to you! ROM scaling options include power snatches instead of squat snatches and back squats instead of overhead or front squats.
5. Injury. If you are recovering from an injury, let your coach know so they can help structure the workout to keep you safe but also make you sweat :)
Just remember, don't scale to make the workout "easier", scale based on ability. Don't be afraid to get uncomfortable, that is where the magic happens.