The weeks following the completion of the Annual CrossFit Games always creates an adrenaline fueled atmosphere around the gym. It ignites people’s training, and makes them focus on the goals which they hold most important. Sometimes the games inspired people to make fitness a priority, while it forces others to make spontaneous shifts in the fitness routine in order to work towards new goals they have set for themselves.
As coaches, the Games serves as a catalyst for driving new and innovative training principles and inundating the programs being freshly put together. For the Games athletes, it is a time to meditate on their weaknesses and hit the ground running after some much deserved rest and relaxation. For those of us that will never know the feeling of stepping on the competition floor at Carson, California, it still allows for some soul searching and awareness of what we believe our weaknesses to be.
No mater what you decide you need to focus on, the jobs of your coach are to guide you in the direction that they feel is necessary to progress to the next level. Most of our athletes have spent the last few months, or even years, developing better movement patterns and mastering skills. The tipping point in the majority of our training, however, is the idea of volume and strength training. For some of us, Longer workouts will be key to building a motor and developing aerobic capacity. For others, teaching the body to burn “hotter” during interval workouts and high rep sets of strength movements will help push our training to the next level.
At CrossFit Eastern Shore, we understand the need for athletes to have an extremely dynamic training program; meaning one that is able to both challenge and uplift the athlete into not only better fitness, but better body awareness, physiological adaptation and healthy competitive cognitive outlook.
Over the past few weeks, Athletes have begun to see a very different setting for their training and will continue to see an emphasis placed on endurance based weightlifting, virtuous execution of bodyweight and gymnastics movements and speed in both exception and recovery with interval working sets. Not only will the prescribed volume be increasing tremendously, but quite a few movements will be taken out of the stereotypical “metcon” setting and an emphasis will be placed on acceleration of mastering the movements. Athletes will begin to see movements, complexes and specific conditioning protocols more regularly, while also being given the ability to test their fitness frequently through the implementation of benchmark workouts on a regular basis.
The goal of this next phase of training is not to reinvent the wheel, but simply to grease it to the point of pushing our athletes to the next level.
As an athlete, there are a few things YOU must do to ensure that you are able to reap the benefits of this training program and continue to progress in a safe and effective manner.
1. Know when to scale: As an athlete, you must know when the RX workout is simply too much and when to scale. Coaches will be available to give direction during every class, so be sure to ask as many questions as necessary to make the workout of the day YOUR workout.
2. It IS OK to simply move an empty bar: Feeling tired? Feeling weak? Feeling overtrained? You will see 3-4 sections of work at least 4 times per week of training; it is important that you check your ego at the door and prioritize the task at hand for the entire program, not necessarily on one specific day. You might be physically able to perform the movements being prescribed, but the implied loading may be too much to handle at your current fitness level. This is ok – simply perform the movements with an empty bar or PVC pipe to keep the body going through the desired range of motion while limiting the volume and intensity of the specific exercises being given that day.
3. Nutrition: If you are not following a clean eating program, NOW is the time to start. Cheeseburgers and Budweiser might be great to indulge on during the weekend as cheat meals, but your body will need FUEL to keeping you moving over the next few months. Now is the time to cut out bad habits like wasted carbs, sugary drinks and fried foods. Focus on whole foods, paleo outlines and zone structures to allow for nearly perfect appropriation of macronutrients.
4. Supplementation: If you are not supplementing your workouts with recovery products such as additional protein, BCAAs and Fish Oil, please begin doing so. We do not mean go out and buy every product on the market to make you “big and strong.” A hydrolyzed whey isolate is a great post workout recovery option and daily fish oil will keep your joints and muscles safe. Added BCAAs are a great pre or post workout option as well giving your body the building blocks to succeed. Vitamin D and Magnesium are also great supplements to use to bulletproof the body and promote healthy sleep habits.
You will also be seeing a decrease in the amount of information regarding our training programs posted on the website. it is our goal to provide our members not only with the very best in functional fitness programming, equipment and coaching, but also adding value to your membership rates. You pay for the program, and you should be the only one that has full access to it. Starting in August, all workouts will only be able to be viewed in they entirety on the members access Wodify app on a computer or smart phone. If you are not a member, but are interested in following our program, please contact us at CrossFitEasternShore@gmail.com. Membership packages for remote athletes include video analysis of lifts and gymnastics movements, additional accessory work and mobility programs and “goals” for each workout based on your current fitness levels. Individual programs for beginning, intermediate and competitive athletes are available as well.