Sometimes we plateau with our training and it just seems impossible to carry on and get better. We haven’t PR’ed on Fran in over 2 months, the body weight snatch still seems months off, and perhaps that pull-up bar still seems to be 3 inches from chin while working on getting your first pull-up. Well, if that is the case, or if you are just looking to add some variety into your training, here are 5 tips to help you get better at CrossFit!
1. Don’t always use two hands man!
Performing lifts with one arm or one leg will allow your body to focus more on that leg, thus increasing the muscular and neural efficiency (read: get stronger and faster). Instead of squatting do step-ups or lunges and instead of hand stand push-ups do KB presses. Just because it is one limb doesn’t mean you have to go light! If the technique is good, load it up!
2. Slow and smooth is good, but fast and smooth is better!
Instead of hitting wod after wod, try one day to just work on making one skill as fast as possible. An easy way to accomplish this would be to either perform the same number of reps every minute or two and try and do all the reps in less time OR to do more reps each round in the same amount of time. This can be used with any movement but works extremely well with kettlebell swings, burpees, pull-ups and box jumps.
3. Why always 5×5, 5×3 or 1rm? Don’t hate even numbers!
If you feel your strength work is stalling and you normally work with “odd numbers” like sets of 5 reps, 3 reps, or 1 rep, do not be afraid to change it up and go with 6 reps, 4 reps or 2 reps. These little changes keep training fresh and the gains coming!
4. If it ain’t broke, don’t fix it!
If you are getting stronger, hitting PRs almost every week and mastering new skills, why change anything? Sounds like your programming is working and you are doing a great job of putting in hard work.
5. An ok program is better than bits and pieces of 5 good ones.
In order to see gains in strength, weight loss, conditioning etc, you need to stick with something long enough for it to affect your body. Sticking to an ok program or an ok diet plan is much better than bouncing from 1 program or 1 diet to another and never really seeing lasting gains. If you commit to something, give it time. The results should follow!
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