We wanted to share some words of wisdom that we came across in the CF Masters Facebook Group and couldn’t have said it better ourselves so we figured we would pass it along to our Arenal Fitness family.
“This puts CF into perspective and then you have to put your desire and expectations into perspective. I love the last paragraph so at least read it!
All members please carefully read and ask questions:)
Getting the most out of the Strength program at COMPLETE
How to continually make progress while staying injury free. A guide on your approach to strength training with weekly COMPLETE PROGRAM
1. Know your WHY.
– Are you in the gym to look better, feel better, and lead a stronger, happier and more productive life? This is 95+% of us, including me. This should impact the way you approach your training. Do we want to push ourselves, absolutely, but we do so INTELLIGENTLY in a way that aligns with our goals. Healthy, Happy, and able to return to the gym everyday with a smile!
– Are you in the gym to be a highly competitive CrossFit athlete? If so, then you are going to need to take some chances and injury is an inherent risk you are willing to take to reach your goals. This doesn’t mean you don’t train smart, but anyone who says the sport of CrossFit is the peak of health is delusional. It is very demanding in many ways that are hard on your body.
2. Commit to moving with quality and intention (coaches are HUGE here – teach them and consistently correct)
– This is the #1 way to injury proof your body.
– Quality takes priority over speed, load, and pride.
– Practice Mechanics/Technique THEN Consistency THEN Intensity DAILY
– Move with awareness, body control, and focus on the details that lead to mastering a movement
– This will pay off BIG-TIME. The best athletes who have LONG TERM success are the best movers.
3. Commit to patience, discipline, and the accumulation of small gains.
– BE PATIENT. Long term consistency dominates short term intensity. Strength accumulation takes time and working beyond your means or with sloppy technique will send you backwards.
– the strongest athletes in the world are the accumulation of thousands of sessions over the course of many years. Impatience leads to injury!
4. You do you.
– There are times to push yourself and to try and “keep up” with those around you. A linear strength TRAINING progression is not one of those times.
-Do not try and use a friend’s percentages in an effort to better yourself or out of pride. Use the loads and approach that is appropriate for you!
– this is NOT a lack of competitiveness. It’s choosing long term success over short term pride.
5. Listen to your body and live to lift another day.
– Some days you just don’t have it. Strength is a fickle son of a bitch, especially the longer you have been training. It ebbs and flows along with your sleep, nutrition, stress level, and many other factors. You will have days when you feel weaker than usual and this is normal. Don’t force it. Listen to your body and lower your weight for that session.
-This is not a lack of effort or will power. It’s honoring physiological cues and will help you return stronger the next day.
-You will ALSO have days where you feel much stronger than normal! Ride that wave! Push yourself a bit more on these days.
6. Don’t get so emotional!
– In the past I have referred to this as “training on the nerve.” This refers to getting emotionally charged up, psyched, amped, etc. This is extremely expensive for your nervous system and your body and nearly impossible to recover from if you train in this manner every day.
-The goal is complete the majority of your training “off the nerve” meaning you are completing your sets without having to blast Metallica, stomp the floor, and think about your ex-girlfriend. OCCASIONALLY, this is good and a wonderful part of lifting, but it is not sustainable mentally and physically on a daily basis.
7. Don’t rely on supportive gear.
– using belts, wrist wraps, knee sleeves, etc are OK at certain times BUT if you absolutely NEED them to move the weight or they are masking pain from a load that is too heavy. We have a problem.
– a general rule for strength training would be that these supportive pieces are only used when you have 90+% on the bar.
– this doesn’t mean ditch your gear, but don’t use it as a crutch for poor movement, muscle imbalances, or to boost your ego!
8. Use the COMPLETE extra programming to address weakness and muscle imbalances. Ask a coach
O and these….
We cannot have a conversation about obtaining strength while staying healthy until these are accomplished
Sleep 7-9 hours each night
Eat real food, not too much.”
Now we realize, it’s unreasonable to tackle it all at once. We are here to help and to break down your large/long term goals into small/short term attainable goals. Just come talk to us or one of your coaches to let us help use our expertise to help you reach your goals.