CrossFit Snohomish Blog

One of those days…

Yeah, we’ve all had them. Some days its just one of those days. Well, ®yan (look at that cool “R” in Ryan, that happens when you hold the “option” key down and press the “R” key…at least it does on a Mac. Who know if PCs have come that far yet-right Casey?) just had one of those days. You know the ones. You come in feeling ok and then you walk out on cloud nine because you hit an 8 rep PR on your max pull ups and a 20# PR on your back squat. That is what ®yan accomplished in an hour’s time! Not a bad hour. This is a testament to his hard work and consistency in the gym. He has been here for a few months now and his gains have been nothing short of crazy-delicious (which, by the way, is typical when CFing hard). Hard work and good programming will go a long way!

What about long term(I’m talking years)? Are these types of performance gains realistic long term? The answer is no. There is a law of diminishing returns at work here. How long will they last? That varies. Generally, the more deconditioned an athlete is walking through the door the longer these types of gains will last. Even at that they will get smaller and smaller until one reaches their genetic potential.

The real art is in figuring out how to maximize these smaller gains long term. A few thoughts on how to do that:

First and foremost, dial in your nutrition. CF athletes that eat right make huge gains for a long, long time. If your performance gains halt prematurely, take a good, hard look at what you eat.

Use your warm up. We play approximately 8 different sports as CFers. We are spread thin. Use your warm up to work on weaknesses that are not being hit regularly in the WOD.

Look long term. Focus on PRs over a year’s time. Don’t obsess over every Fran or Total. Some WODs will be more skill oriented (still with great intensity mind you) and may cause you to take a step or two back, but the learning taking place will move you forward in the long term.

Plan your PRs. Work on a skill regularly for six months and then when a WOD comes up that heavily relies on that skill, make sure you are fresh that day and nail that PR.

AM Class

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

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PM Classes

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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