The aftermath of our 5 week CrossFit wave..
THE AFTERMATH OF OUR 5 WEEK CROSSFIT WAVE…
First off.. My own results from the wave..
I started the wave with full force, doing each and every cashout or ‘wod’ each day.
After about 2 weeks I started to breakdown and had to reduce my cashouts to 2-3 a week with weightlifting and more specifically ‘squat fixing’ for the remainder of the wave.
My diet which is always around 90/10 strict paleo changed only by me adding more calories or ‘fuel’ each day. The days that I was simply too busy to eat were clearly my worst days in the gym.
The biggest change in the wave for me was SLEEP.. I made a serious effort to nap more and of course sleep more at night. Going to bed earlier, shutting off the ‘damn’ cell phone, etc, all helped very very much.
So in short here’s what I did on a personal level:
1. Way more sleep.
2. 2-3 cashouts a week with lots of weightlifting.
3. Ate more.
I never measure or weigh myself but I did however take some pics. I would say based on the pics that I dropped a few percentage points of body fat overall (give or take)..
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THE WAVE
More on the wave and understanding what YOU need to accomplish YOUR goals.. (PROVIDED YOU HAVE ANY!)
First of all, anyone who trains with us knows what we excel at. We are experts in strength training – specifically ‘WEIGHTLIFTING’, paleo diet, kids programs (including schools, Boys and girls club, etc), Functional movement and rehab.
I understand many of you want to simply crush ‘wods’ day in and day out but this is a recipe for disaster. No athlete in the world pushes themselves ‘all year’ long. A smart athlete prioritizes his/her weaknesses and makes a plan. Tackling each problem before moving onto the next day in and day out.
The perfect example of this is MYSELF.. I have some serious mobility issues in regards to tight hips, calves, triceps, shoulders, and lats.. SO GUESS WHAT?? My priority is mobilty and flexibility of those specific areas.. After a 20-30 minute warm up working on these weaknesses and then and only then will I begin working out.
If I only have 45 minutes to train, I keep sight of my priority. If it takes 20 minutes and I only have 25 left to train – SO BE IT! Priority comes first.
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LEANING OUT.
Leaning out doesn’t simply happen because your’e training 5 hours a day. It doesn’t happen unless your body is ‘relaxed’ and thus ready to ‘let go’ of the fat.
Diet and stress are the big players when it comes to shedding body fat. Weightlifting with a small cashout 2-3 times a week with a strict paleo diet and YOU won’t look back. Many of you act as though your diet is ‘good’ or ‘getting better’ but guess what? That’s lie you keep telling yourself. You keep getting in the way of your goals. It’s time to put up a serious effort in the food department.
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THE GYM, THE ATMOSPHERE, AND OF COURSE THE ORGANIZATION OF OUR CLASSES.
When I wrote ‘Stepping it up’ I actually for a millisecond thought ‘maybe it is the programming’, ‘maybe we do need more metcon workouts’.. Remember when I say ‘millisecond’ I mean exactly that.
The truth is, the problem was structure not programming. Too many people walking around doing their own thing – AIMLESSLY, warming up without the coach, taking a squat rack before the group was done their warm up, and lastly there was a lack of emphasis on the cashouts. I DON’T CARE IF YOU HAVE BEEN TRAINING WITH US (OR ME) FOR 10 YEARS, YOU NEED TO BE COACHED EVERY STEP OF THE WAY IN ORDER TO IMPROVE.
My most coachable athletes are by far the best athletes in the gym. Think about that for a second.. (Even Tiger Woods has a coach)
So many of you have expressed your thanks and grattitude for these changes and I appreciate it. Just remember if you have an idea to make the gym better or you have a problem of some sort – COME TO THE SOURCE.
Overall, the gym is packed and stronger than ever. I believe our system of ‘constant refinement’ is the only way to truly serve the people that support us. The atmosphere, the structure, and of course the classes themselves are much better. There is a ‘special energy’ in our gym and it’s only growing.
So lastly remember…
This gym is a community. Anything that compromises that – ANYTHING, and it has to go.
ROCK ON EVERYBODY, now let’s bust our asses for a solid 6 weeks before the holidays hit.
T
