After coaching for over 10 years and specifically the last 6 years in CrossFit, there is a definite trend in people’s motivation, life cycle and improvement rates.
0-3 months – This is the “I’m sore everyday” phase – people new to CrossFit will almost certainly have sore muscles, muscles they didnt know existed until now. There is not alot we can do about this, the best option is to keep moving, keep training and your body will adapt slowly to these new “stressors” training has created. These are good stressors, things that make your body better, stronger and more resilient.
3-6 Months – This phase I like to call “PB everything, every time I walk into the gym”. For those who haven’t done a lot of training before entering a CrossFit gym, or anything specific to the skills we teach and practice regularly, these individuals show rapid improvements in strength, skill and mental toughness.
6-12 Months – During this phase of a CrossFitters life cycle they will still typically hit personal bests often, skill improvement still occurs rapidly and motivation is typically at its highest as the individual is really starting to kick some ass and their goals.
12-18 months – At this point ALOT of peoples progress will come to a grinding halt. “Coach I only PB’d by 1kg this whole training cycle” or “Coach I actually got worse, I lifted 5kg less than last time”. These individuals have hit a point in their training that refers back to a Principal called “The Law of Diminishing Returns”. This law is usually referred to in Economics but can be applied to the everyday Crossfitter.
The law of diminishing returns. It basically goes something like this. If an individual puts in the same amount of effort on a weekly/monthly basis at the gym, eventually the increase in peformance will start decreasing. Why? The “stressor” we are applying to the system (our body) has been adapated to. The body now can perform whatever you throw at it without having to change, it can just maintain a status quo.
Well Coach, thats depressing isn’t it!! Why do I keep coming past the 18 month point if all my gains will be slow and hard fought just to lift 1 extra kilo or beat my old 500m Row time by half a second? What do I do about it if I want to keep improving at a quicker rate?
Well, there is two sides to this story!
STORY 1 – Why did you turn up to CrossFit in the first place? Lose some weight? Get a little fitter? Get a little stronger? Try something new? What is the reason you are at CrossFit now? Keep that weight off? Stay fit? Stay Strong? Do you still enjoy the variety of the day to day workouts? If you answered yes to these questions you have to understand that at some point along your journey you will be here to simply make sure you are keeping your longevity on track. Living a longer, healthier life, for yourself, your children, your grandchildren. It is so easy to get caught up in the hype of the competitive CrossFit world, but if your true reason for turning up to training is health and longevity related, then at some point you need to be happy with where you are at. Now, I’m not saying you can’t continue to improve, but that your progression will be hard fought, and if you focus only on what number you put up on the board each day you will get upset. So instead, re-frame your day to day workout and instead think about how great you feel afterwards, how much better life feels being healthier and fitter and all the awesome things you now take for granted because you are a bad ass and train your butt off to be one everyday. Use the opportunity to give back to others, inspire them with their own journey. If you are one of the 18+ month members, I can guarantee somebody in the gym admires how amazing you are and would give anything to be just like you. Support them, offer them a hand, advice or a pat on the back on those tough days. Chase personal best on form, quality of movements and other aspects of your fitness – nutrition, mobility, etc.
STORY 2 – Athlete – “Hell no i’m not happy with maintaining my already bloody epic fitness levels, i’m all in and want to kick everyone in the worlds ass at CrossFit.” This may be right at the other end of the spectrum, but you get my drift. It seems like you have stepped into the world of competitive CrossFit. At this point, you may need to start thinking about asking your coach for additional training, what can you do to improve? Do you still hate Handstand push ups, you pray running doesn’t turn up in workouts this week? The biggest consideration here is, do you have the time commitment? This will require you giving up other aspects of your life, social events, watching your favourite tv show, staying at training when everyone else has left, etc.
So if you are at that point where your progression has slowed or seemingly stopped, it is probably time to stop and think about whether you belong to story 1 or 2. After all, part of the reason you turn up everyday is for it to be the best hour of your day. Be realistic with yourself, you will find your happiness and enjoyment for training and chasing those post workout endorphins will more than likely return.
We are blessed to have such an amazing bunch of people walk through the doors at CrossFit Bounce everyday, thank you all. As always, our coaches are here to help, if you need any advice just shout out!
Yours in Fitness
Coach Regan