I recently was listening to a podcast with the prestigious coach Ben Bergeron who spoke about nutrition and he said it this way, "We compete in the sport of fitness. The primary test of what we do are metcons- metabolic conditioning-right?" This is where I don't think people see the connection here with nutrition. "So, when you break down the word "metabolism, it is our bodies ability to take food and turn it into energy." In a sense, we are really competing in the sport of eating food and turning it into energy. Whether your goal is to lean out, improve health markers such as cholesterol, get your first muscle up, or better overall performance, dialing in on nutrition can help you realize and obtain those goals.
The CrossFit pyramid, is a visual representation of the elements that go into the pursuit of health and fitness, with Sport being at the top and Nutrition being at the bottom. "This model has greatest utility in analyzing athletes’ shortcomings or difficulties.We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer” (What is Fitness, CrossFit Journal, October 2002). That last sentence “If you have a deficiency at any level of “the pyramid” the components above will suffer” should remind us that we can’t out exercise the food we put into our bodies.
All pathways to improved health and fitness go through nutrition.
“Everyone wants to live on top of the mountain, but all the happiness and growth occur while you are climbing.”
Often times we hear the words “trust the process” when people are referring to a certain path that they are on. This path may be through fitness, lifestyle changes, nutrition, or career change. Those words are often thrown around by many stating that good old fashion, “eyes forward approach” of just doing the work and not worrying about anything else.
I do think that this is the right attitude to have, however I also believe that you have to enjoy this process. Each day you need to wake up and realize the opportunity you have and what you get to do. From there you can step forward with the work that needs to be done and OWN it.
With each of your goals, or pursuits, find the joy in the everyday climb. Search for your growth and happiness in the effort that you put in. There are no grades to your work. There is no right or wrong. There is only the guideline of “did this get me closer to the top?” If it didn’t then, “did I learn from this?” From there, “time to move forward.”
Ownership leads to accountability which leads to progress.
So, learn to find the happiness in the daily climb to your mountain top, and search for the areas of growth. Through that you will always find yourself on the right path.
As a coach, a lot of the times I hear newcomers ask "when does this get easier?" And the truth is, it NEVER gets easy, you just get mentally and phsyically stronger and your ability to work under fatigue improves. A lot of people typically don't like that answer, but it is the truth. The idea of something getting easier is also a sign that you have reached the end or the "now what" point. Depending on how long you have been doing CrossFit, you have quickly learned there is no "end" to your journey. Your metcon and benchmark times get faster, your intensity cranks up, load gets heavier, and your gymnastics improve. You should never reach a point where you sit back and say, "there, all done".
I know it may sound like I am beating a dead horse, but CrossFit and fitness is a journey. There is no finish-line, just like in life we go through ups and downs and regressions and progression. So, why am I talking about this?
If we get too caught up in goals (yes, goal setting is important) and achieving them, we quickly loose sight of why we started in the first place. What once made you happy, now leaves you stressed out because you aren't RXing workouts or it has been 15 months since you PR'd your snatch. We are all guilty of this, we become so focused on achievements and success we begin to allow that to define our happiness. Relax. There is no end sight to your health and fitness, it is constantly changing and will continue, I guarantee that! You are going to have ups and downs, but here is the truth...even if I gave you the choice to eliminate all your bad days, you would no longer appreciate the awesome ones!
Over the next week, I challenge you to chew on this: make sure you are having fun, embrace the hardships and enjoy the ride. If you are not having fun when you walk inside our box, then you have lost sight of what really matters!
We've all been there, you plateau or think that you really aren't progressing and just give up. You start showing up less, not pushing yourself as hard when you first started and the sip of Kool-aid was strong. What we do inside our four walls is hard, if it was easy everyone would be doing it. Here are a few tips on how to stay in love with CrossFit!
I was fortunate to spend this past weekend cheering for our athletes who took part in the Festivus Games (Laura J., Ashley, and Laura L.) and Unbroken Throwdown (Will and Michael) in Charlotte. I am extremely proud of each of our competitors. They showed that they aren't afraid to test themselves, and show everyone their abilities, especially as they put their bodies and mind to the test.
If you've been doing CrossFit for any amount of time, I would highly encourage you to compete. You don't have to compete in a CrossFit competition, it can be anything. Whether it's weightlifting, an obstacle course race, a 5k, or any number of sports, take your fitness outside of the gym and put it to the test!
So why should you compete?
1.Competing makes your goal concrete Setting a date for a competition, race, or tournament creates a clear and time sensitive goal for your training. Find an event that is a few months out and direct your energy towards succeeding in that particular event. It will keep you motivated and progressing forward.
2.Competing tests your skills Even if you're not at the top of your game, competing can shed light on where you need to improve. Are your handstand push-ups and snatches up to par, or do they need a bit of work? Competition highlights our strengths and weaknesses and can help us generate a plan to improve as we move ahead.
3. Competing is fun Competing is down right fun, yeah it may cause a little nerves too. When you have a chance to test all the hard work that you're doing daily, it's fun! Don't go into your event stressed out and worried. Relax, your finishing position doesn't determine who you are as a person. Make it enjoyable, try out a partner or team competition!
Good luck to our teams who are competing in the upcoming River Ruckus and Girls Gone RX!
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement."
The complex overhead squat will utilize all musculature from head to toe and challenge midline stabilization like no other. A classic standard of elite capacity in the movement is to perform 15 overhead squats at body weight. While many top Games athletes can do this, it remains an intense standard to work towards.
In the video below, James Hobart, demos precise overhead squat technique and points of performance are highlighted. Here are some common faults and how you can work to correct them in becoming more efficient in your form:
Bar moves forward of the front plane (out in front of you)
Push up and pull back on the bar. Try to get the bar over your head as you descend.
Inactive shoulder position
Push up on bar, keep elbows straight and armpits forward. Making sure you keep your lats "on" and elevated
We have four GHDs at the box for a reason, believe it or not they aren’t just a coat rack. The GHD, glute ham developer, is one of the best accessory pieces that we want you to incorporate in your training outside of class time. Not only does it improve midline stability but kinesthetic awareness as well. The most common movements done on the GHD are the GHD sit-up, hip extensions, and back extensions.
Yeah, it may look like a torture machine, but don’t fret, we are here to help you learn to love the GHD. As a starting point, you should be able to efficiently and safely perform 25 hip extensions, 25 back extensions, and 25 GHDs sit-ups in a row. This could be also be a great warm up before class!
During classes you may hear a coach say, “You can do GHD sit-ups in today’s workout if you have voluntarily been on the GHD recently and can safely perform the movement.” That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. We like to see an athlete be able to keep their midline stable and healthy. We do this for one main reason, safety. The GHD is a fantastic, yet potent, training mechanism. Most workouts involve at least 50 repetitions. We want athletes on the GHD only if they are staying acclimated to the exercise.
Not sure how to do a movement or need a tune up on the GHD? Just ask! The coaches will often have five minutes at the end of class or after class ends to give you a run down.
Another CrossFit Open is in the books and this year, like years past, was full of "fun" Castro surprises, many PR’s and fun! We saw many of you PR your snatch, getting your first, second, and third muscle up, and some even jumping rope for the first time! This year the dumbbells were introduced...twice, we saw bar muscle-ups and toes to bar yet again, and we had a repeat of 16.4 as a check-up on our fitness progress from last year. We saw every single one of you push your limits and it was amazing to see the huge amount of effort and heart each week!
I hope each and every one of you found some holes in your fitness and have created a "To-Do" list for this upcoming year of training! Cannot wait to see how much progress is made in 2018!
Congrats to our Top Performers this year, especially our beloved Hunter Woods! Hunter finished 37th in the WORLD and 4th in our Region! This is an amazing accomplishment Hunter, you have put in the hours and heart and CFG could not be more proud of you! Hunter will be competing for his spot at The CrossFit Games! Good Luck!
1. Will F
2. Sara S.
4. Sara R.
Click Here to See the Complete Ranking for our Affiliate
It’s 7:00 pm and you’re finishing up dinner with your family. You look at your clock and think, “I’ll be in bed by 9:30!” But then you think through all of the things you want to get done before you hit the sack – do the laundry, pack a lunch for tomorrow, fold a basket or three of laundry, read a little of a book, oh and maybe even floss your teeth. Not bad, you have two and a half hours!
But somehow you don’t hustle through those things or start a new series on Netflix, then you glance at your phone and BOOM it's now 10:15!
Maybe this only happens to me but after reading The New York Times article, “Goodnight. Sleep Clean.” its given me the extra nudge to hustle through the bedtime routine, and even leave a few dishes in the sink for tomorrow.
The article reports on sleep in a new way! The Nedergaard lab states, "As your body sleeps, your brain is quite actively playing the part of mental janitor: It’s clearing out all of the junk that has accumulated as a result of your daily thinking."
Do you have a set bedtime? What does your schedule look like? Post any tips to comments!
Greg Glassman, the founder of CrossFit, defined fitness in 100 words with the first 26 highlighting nutrition. "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." We don't deliberately order these components but nature will. If you have a deficiency at ANY level of the pyramid the components above will suffer. (What is Fitness, CrossFit Journal, October 2002).
That last sentence “If you have a deficiency at any level of “the pyramid” the components above will suffer” should remind us that we can’t out exercise the food we put into our bodies. This all brings me to the point of this post. You can’t expect to look, feel and perform your best without addressing your nutrition plan. You will go far with CrossFit alone, but you will eventually stall and plateau until you finally take that long hard look at how you fuel yourself.
So, if nutrition is at the base of the pyramid and the most fundamental and critical piece of your fitness and performance, then why do we not train ourselves just as much as we do in weightlifting and gymnastics?
Did you know that CrossFit Gastonia has an awesome nutrition program for you? Whether your goal is to lean out, put on mass, better your performance in the gym, get your first handstand push-up, or improve other health markers, let us help you reach those goals because, as the pyramid points out – all pathways to improved health and fitness go through nutrition.
Have you ever tried to out exercise your nutrition? Post to comments.