Thursday 111117


Split Jerk

Progression then 10 x 2. Focus will be technique, keep the load light!


As many rounds as possible in 8 minutes of:

3 Snatch progressions, 135#/95#

3 Wall climbs

Today 1 snatch progression will be a power snatch, a hang power snatch, and a hang squat snatch. We want you to be able to hit all 3 portions of the complex so be sure to use a weight you're able to get through the entire complex with!

Trish adding some tension to the top of her deadlift!

pla·teau [pla-toh or, especially Brit., plat-oh]:

2. a period or state of little or no growth or decline: to reach a plateau in one's career.

3. Psychology . a period of little or no apparent progress in an individual's learning, marked by an inability to increase speed, reduce number of errors, etc., and indicated by a horizontal stretch in a learning curve or graph.

I've heard this word thrown around lately as it relates to CrossFit. Looking at all the definitions, the above 2 seem to fit what we're talking about. Pick up any fitness mag, check out the blogs, or read text books on physical training and you'll see the word "plateau" used. Usually it's used to talk about when results stop coming. It can be when a lifter's weights stop going up or when a person is stuck at a 5k time that they just can't beat.

As we've talked about as part of the Westside strength programming we're in the middle of, Louie Simmons talks about the Law of Accommodation. Basically, if you do the same movements over and over again your body adapts to the stimulus and results stop coming. You might call it a "plateau". So for the programming, we rotate the movements. A different movement every max effort day and only 3 days with a dynamic effort movement and then we switch that too. Now look at the WODs. Think about the CrossFit prescription "constantly varied functional movements performed and high intensity." The "constantly varied" is another way we aim to prevent adaptation. We keep your body on it's toes by switching things up: reps, rounds, AMRAP times, loads, movements, etc. Besides for the benchmark WODs and movements, it's never the same thing twice.

But with all that, sometimes our athletes get the feeling that they've hit a "plateau". Sometimes they're just in a rut. What could be the cause? There are lots of things to consider.

First look at what's going on outside of the box:

Are you taking rest days? If you're not taking some time away from the box, your performance will slip. It's really hard to give your all each and every day when you're going 5 to 6 days a week. This was one of the reasons they run the HQ site on a 3-on 1-off cycle.

How about nutrition? Are you fueling your body the way it needs to be fueled? How about that post-WOD nutrition. We're happy to see so many folks taking their post-WOD nutrition before they leave the gym, but there's many more who don't than do. Hopefully you're driving home really fast and replenishing what you've spent! If not, it's time to do it.

Is your hydration adequate? 1% dehydration can equal 10% reduction in performance – this equation comes from CF Endurance. Half your body weight in ounces is what's recommended, and that doesn't include for the training you're doing. Watch the CF Endurance video on hydration.

Are you sleeping 7-8 hours a night? Yeah, me neither. But we should strive for it. I hear it's great.

How about what happens in the box:

How about switching WOD times? Sometime the feeling of being in a rut is feeling like things are routine. If this is you, consider another class time once in a while. New people to push you, a different time of day, a different coach….awesome!

Are you working on your weaknesses? Turning a weakness into a strength has an inspirational effect. It makes you want to work on more weaknesses and to get better. This is a good thing!

Are you stepping out of your comfort zone? For those who are working towards RX'd weights, are you adding a little something to the bar every couple of weeks, or are you content with the load you're using? If you want to keep growing, you have to push yourself. Try throwing a couple of 2.5# plates on the next time and see what happens!

Are you doing extra work? The GHD, the reverse hyper, running sprints or distances on your off days, riding your mountain bike, whatever? Thoughtful extra work will help keep you progressing.

Are you working on mobility? Grab a roller and a lax ball and work those problem areas. This is a great way to take care of your body so it can take care of you!

Are you coming in and giving your all? Going to that dark place where things are very uncomfortable? This may be the most important question of all. If you have your range of motion and technique down, are you bringing the intensity? This is the magic of CrossFit. If you're not bringing it, if you're just going through the motions, then you may not be progressing.

These are just a handful of reasons that CrossFit athletes can feel like they've hit that dreaded plateau. Answer these questions and see what might be impacting your performance!

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