Well unfortunately, test week (PR week) has come to an end. We wrapped up the strength cycle with some impressive numbers. I think everyone who showed up this week walked out of the box with a handful of new records. While many folks felt the ups and downs (physically and mentally) of this last cycle, the work paid off for those that stuck it out with the program. We are about to shift gears for four weeks and transition into traditional CrossFit elements and wods. Here is a little advice for the next few weeks:
1. Recover. The four weeks will be taxing on your body and you will need adequate rest and ample fuel. This is training. When your body needs rest, you rest. Don’t ask more of your body than you are willing to put in (in terms of rest, recovery, nutrition, hydration, etc).
2. More is not better. The quality of your work is what matters and when you sacrifice quality, you are willingly diluting your results.
3. When you are experiencing frustration and having a bad day in the box, remember the PRs you just made this past week. The longer you do CrossFit, the harder it is to make those PRs happen. So as the weeks go on, just remind yourself of all the hard work you put in over the last 12 weeks and how rewarding it was in the end.
The upcoming cycle will be a good change up for your body and before you know it, we will be entering the next cycle (spoiler alert: that cycle will be an olympic strength cycle). For the past 12 weeks, we got our goats. But we will let those rest for this cycle and pick them back up for the olympic cycle. So while everyone is excited and wants to get another goat, just be thinking of what it might be and we will plan for another goat in four weeks.
If you cannot tell by the details, we have a program that runs throughout the year. It cycles through various stages depending on the time of the year and builds up to the opens. One program. As CrossFitters, it is easy to let our “wants” overwhelm our “needs”. In general, we all want everything. Duh. However, there is a fine line in which we can push to try to accomplish more before you risk the overall results. If you are thinking about doing any additional work or starting a program on the side, talk to your coach. There is no one program that will work for everyone so when we can, we want to address individual needs. No matter the program you choose, our best advice would be to put 110% effort into that program and avoid putting less than maximal effort into multiple programs. The most progress you can make is by dedicating yourself to one program, attacking a weakness, and understanding what your body needs to perform optimally in that program.
…PLEASE keep these things in mind. This also applies to the Saturday classes. Our 9:00 am class is part of the program. This means there is a structure and it is part of the overall weekly effort. The program does not call for extra or added volume on Saturdays. The 11:00 class is a separate program with completely different goals. This class is meant for relatively new CrossFitters or rookies. It has substantially lower skill requirements and allows for new athletes to experience CrossFit. The lure of doing more is hard to resist. But you should resist it because you are simply compromising your efforts for the week. The habit if doing more is hard to break. It’s almost like an addiction. We exercise. A lot. So exercise self-control and stick to the program. If you think simply doing more will make you better than the person next to you, think again. Instead, ask yourself how that person approaches their training as a whole. What do they do for the 22-23 hours of the day that they are not at the box? Instead of doing more workouts, do more outside the box to enhance your time inside the box. Quality is not quantity. These two words are not interchangeable. You might get tired of hearing this from your coaches but you might be the person who needs to hear it the most.
Work hard. Play hard. Enjoy the rest of the weekend and prepare for work in the coming weeks.