It is important to Understand the volume you’re doing on a daily and weekly basis. Especially in regards to the amount of repetitions you’re doing in a given movement, the amount of load you are stressing your body with, and the movement combinations that you are hitting. Make sure you have a plan and it is understood by you and your coach.
Do not just trust the programming at any gym because you assume all CrossFit gyms are created equal – they’re not. As random as CrossFit may seem a good gym will have a plan in place(our opinion). We believe that it’s important that coaches pay attention to the volume of training that an athlete is doing. But it is also important for you to understand how this volume affects you. You have to know how your body reacts to high-rep squat workouts, high-rep pressing workouts, running, rowing, gymnastics, etc. If you do 300 double unders on a Monday, does it really make sense to do fifty box jumps on a Tuesday? What are the risks? What are the benefits? These are things that Coach B thinks about when programing.
Learn your thresholds. What kind of volume can your body handle and still perform ? Some people need little recovery, while others require a lot. Once again, it is a listening game for you when it comes to your body, and communication is key between you and your coach.
Following some basic guidelines will help you get better at the sport of CrossFit, but it is important to understand the learning curve is different for everyone. It is not only about learning movements, but also about learning how your body reacts to them. In CrossFit, you have to be willing to crawl before you can walk. You can’t get caught up in the scoreboard or what others around you are doing. You must be willing to learn at all times, take advice, and stick to consistent programming.
Something important to understand is that as you put your body under the stress of physical exercise, your body will adapt and become more efficient. Once you adapt to a given stress, you will require additional stress to continue to make progress. The only way to adapt to this stress is to continue practicing by repetition, and rest.
Keep a log of your workouts. Start to understand how you feel after a ton of shoulder and leg movements. Do the math. If you hit 3 rounds, five-rep workout of clean and jerks at 205lbs, and then decide to hit 30 reps of snatches at 135lbs the following day, then you are totaling 3,075lbs of load one day and 4,050lbs the next. Yes, the weight is lighter on day two, but you just loaded almost 1,000lbs more than the day before, and with somewhat the same movement. Depending on you as an individual, this can place significant stress on your body and possibly lead to an overuse injury or serious neuromuscular fatigue. Neuromuscular fatigue can last for several days and affect your workouts, leading to frustration for those with an upcoming benchmark or competition in which they want to do well.
For those of you who want to compete in CrossFit, work on your development. If you let the developmental progressions take their course in all things specifically related to CrossFit, you will get better. Sometimes it’s good to remember that we do this to have fun and live a long healthy lifestyle. Remember, that it’s ok to take your time, things don’t have to happen now. Have fun, never forget this. This is why we love CrossFit. It is why you choose to compete in it. Let’s put a smile on our face and work diligently towards our goals. If you continue to do this, then you will find yourself in a satisfying place.