In CrossFit, success doesn’t always come from doing more; it often comes from doing better. While training as a CrossFit athlete, we can often get caught up in the idea that more is always better - more reps, more weight, more intensity, more workouts, and so on. However, the most effective approach to becoming a stronger more resilient CrossFit athlete rests in the philosophy of "doing less, better." This philosophy emphasizes quality over quantity and consistency over sporadic intensity. It's about making each workout count, understanding your body, and recognizing the importance of recovery. In this weeks letter, we'll delve into how you can implement this approach in your CrossFit training, offering practical tips and insights.
The Core of 'Doing Less, Better'
Quality Over Quantity
CrossFit, at its heart, is about functional fitness - movements that are natural and help you move better as a human being. The focus should be on perfecting these movements, not merely increasing the number of times you can perform them. This means prioritizing form and technique over the sheer number of reps or the amount of weight lifted.
Consistency Over Intensity
While high-intensity workouts are a staple of CrossFit, they need not be the daily norm. Consistency in training - showing up, doing the work, and maintaining a routine - is more beneficial than pushing to the max in every session. It's about sustainable progress, not burnout.
Implementing the Philosophy in CrossFit Training
1. Setting Realistic Goals
Begin with clear, achievable objectives. Whether it's improving your technique in a particular movement or gradually increasing the intensity of your workouts, your goals should guide your training and keep you focused.
2. Mastering Form and Technique
Always use your time in class or in the open gym to learn and practice correct form, even if this means slowing down and reducing the weight. Remember, in CrossFit, how you perform a movement is just as important as your ability to perform it.
3. Listening to Your Body
Understand the difference between pushing your limits and pushing into injury. Rest and recovery are not just essential; they are integral to progress. Learn to distinguish between the discomfort of a challenging workout and the pain that signals over-training or injury.
4. Balancing 'Go' and 'Flow' Days
Not every training day should be about pushing your limits. Some days (‘go’ days) are for high-intensity, challenging workouts. Others (‘flow’ days) should focus on mobility, technique, or lighter activities. This balance is crucial for long-term progress and injury prevention.
5. Tracking Progress
Keep a record of your workouts, noting improvements, challenges, and how you felt during and after each session. This will help you understand your body’s responses and adjust your training accordingly.
Tips and Tricks for Consistency
Develop a Routine: Establish a regular workout schedule. Having set days and times for your CrossFit sessions can help you build a consistent habit.
Variety is Key: Keep your workouts diverse and engaging. Regularly changing your routine prevents boredom and keeps you motivated.
Embrace the Community: The CrossFit community is known for its supportive and motivating nature. Engage with your fellow athletes, share tips, praise and encourage good technique, and hold each other accountable to quality movement.
Recovery is Critical: Incorporate active recovery days into your schedule. Prioritize sleep, proper nutrition, and hydration to support your training efforts.
Set Small, Achievable Goals: Break down your main objectives into smaller, more manageable goals. Celebrate these milestones to maintain motivation.
Embracing the Concept of 'Go' and 'Flow' Days
Understanding and accepting the need for both 'go' and 'flow' days is crucial. 'Go' days are those when you push your physical limits. They are characterized by higher intensity and often, heavier weights. It's about challenging yourself within the realms of safe and effective training. 'Flow' days are those where you dedicate yourself to quality movement, mobility, and light exercises. "Flow' days are crucial for recovery, allowing your body to rest and adapt to the stresses of the more intense training days.
To conclude, doing less, better, is not about under-training; it’s about training smart! By focusing on quality over quantity and embracing consistency, you can achieve greater results, reduce the risk of injury, and find more enjoyment in your CrossFit journey. Remember, some days are for pushing your limits, while others are for nurturing your body and refining your technique. This balanced approach can lead to a more fulfilling and sustainable CrossFit training experience. Pay attention to your body, set realistic and achievable goals, and be consistent in your efforts. Embrace the philosophy of 'doing less, better,' and you'll likely see a significant difference in both your physical performance and your overall enjoyment of CrossFit.
Gratefully,
Coach A