Mistakes of the common lifestyle CrossFitters.
Many people run into some pretty clear problems when they start exercising. Whether it be starting too quick, not eating the right foods, not recovering properly – the list goes on. When it comes to exercise and fitness our goal should always be consistency. In the world of Crossfit, consistency is king – it helps us track progress and make new and consistent goals. Trouble is, sometimes it can be difficult to make progress when we make the silly mistakes.
Here are five things I wish I knew before I started CrossFit
Progress will come with work. The simple fact is that there is no way to make quick progress without the potential risks that come with it. The other important aspect to address is a law in fitness we call Diminishing Returns. This principle demonstrates that the early stages of progress come quite quickly, but as you get started it is more difficult to make consistent progress.
Take the example of a bench press. In your initial attempts, it will be quite easy to work into 2 plates, but the progress to three plates will not come as easily. As you get stronger and lose fat it becomes more difficult to maintain these fast results. The best thing you can do is be patient and trust in the process.
Progress will come with consistent effort and hard work. Be Patient, committed and most importantly enjoy the process.
Stress Quality over Quantity
One of the most common things I see people do when they begin training is the belief that they need to constantly exercise. The reality of exercise is that it puts stress on the joints, muscles, ligaments and Central Nervous system (CNS). Without proper training and recovery, you could fall into the realm of overtraining and the potential injuries that come with that.
Stressing quality over quantity means you train with lower volume, with high attention to detail in you specific exercises. As a general rule, you should not have more than 15 sets of exercises in your first three months of training, and no more than 25 sets in your first year of training. Any more than this can lead to injury, overtraining, and lack of progression.
Balanced Diet always Prevails
For some strange reason, the intermediate lifter obtains a strange obsession with supplements. They begin to ask convoluted questions about BCAA formulas, Fish Oil pills and anything that will seemingly claim to increase performance. The truth is, although some supplements are great, very few of them will surpass a well-balanced diet.
More important that supplements and their effect on overall performance, you should be concerned with optimizing your workout schedule, perfecting movements and busting through training plateaus.
K.I.S.S (Keep it simple, stupid)
Why does everyone have a sick obsession with over-complicating their workout regime? The reality of high-performance athletes is that they keep it simple, work on foundation and progress in strength. Think of your workout program as a math equation, simplifying the formula always leads to the best result, in the fastest and most effective way.
Don’t get concerned with the guy doing crazy bosu ball exercises, stick to your basics – overhead pressing, bench, deadlift, squat, bent-over row and good mornings.
Eat, Sleep, Recover
Perhaps the most important aspect of any training program that is largely ignored by intermediate Crossfitters. Eat well, sleep well, recover well. It’s quite simple.
Eat a well-balanced diet, don’t starve yourself with some outrageous diet so that you can lose 2 pounds (that will come off with consistency).
Sleep long and try to get deep sleep. Most strength experts will agree that you should try to sleep 8-10HR/night in order to optimize recovery and have the energy for your next workout.
Recovery is super important. From deloading weeks to days off you need to rest in order to get stronger. Listen to your body! If you’re tired and sore, it might be a good idea to take a day off. If you’re unsure, ask a coach or trainer.
Using these five tips will help you to stay consistent and see the progression in your CrossFit regime.