5 Ways to Get the Most Out of Your Training
This post has been a long time in the making (meaning that I have put it off for a while). But now, with a bunch of new faces around the gym, and people re-focusing on their goals in this new(-ish) year, I figured I would go ahead and share with you all some advice on how to get the most benefit from your time in the gym.There can be a lot of confusion and uncertainty when starting a new training program, and this post is intended to act as a primer (or reminder) for what steps you can take to gain some clarity and direction.As always, your coaches are here to help you if you have any questions or concerns. We welcome everyone that has decided to make the leap and join the gym, and we hope that these tips help you grow and develop with us for years to come!So, without further ado, our 5 tips for getting the most out of your gym experience:
1. Be consistent
Hands-down, the biggest separator between those that see progress and those that do not is the consistency with which they attend workouts. We tell people all the time in consults that, if you simply show up, week-after-week, you will get the results that you are looking for. That is not a sales pitch...it's just the truth.Will there be times when it is difficult to get into the gym, or when other roles in your life take precedence? Absolutely. But, more often than not, we find that the folks who don't commit to making training a regular part of their weekly (if not daily) schedule, never find themselves getting where they want to go. On the other hand, the people that we see the most are the people that are making profound progress, in myriad ways, from body composition, to sleep quality, to overall happiness!We could belabor this point all day, but the bottom line is this: if you want to improve anything, you need to put in time and effort. We have the systems in place for your time and effort to be directed in the most efficient and effective way; you just have to actually make showing up and training a priority in your schedule.
2. Track your progress
One way that we determine what our true priorities are is by identifying the things that occupy our space, both physical and mental. For example, we might say that we prioritize certain values or things, but when we take an inventory of what we actually think about, these things rarely, if ever, show up. This means that, whatever the thing is, it is not a true priority for us (if you are interested in this topic, please check out our post on the blog, "Identifying your True Priorities.")If something is important to us, we tend to keep track of it (ie., I'm willing to bet that most of you have a good idea of how much money you have in your accounts, or on credit cards, or left on your mortgage, etc.). So, if improving your health and fitness is important to you, then it logically follows that we should keep SOME kind of track what is going on with it.There are a number of options for logging your workouts, from specialized apps, to the tried-and-true notebook. You can simply start a new note in your phone, and tap out your workouts and results there. Some people find that taking a snapshot of the whiteboard, along with their scores for the day, is a quick and easy way to keep a record; note that this is contingent on two things: 1) you writing your results on the board each day, and 2) finding a way to catalog these pictures so that you can go back and find them. My recommendation is, if you are going to snap a picture, simply transpose that later on into your notebook, or whatever text-based system you prefer.Having a solid record of your progress is one of the best ways to ensure that you stay motivated, and moving in the right direction. While I might not like when old pictures of me surface on the internet (I kind of looked like myself, only wearing a fat-suit they might use in an Austin Powers movie), these images remind me of where I started, and how my hard work brought me to where I am today. Those that track their progress can always look back on those early days to keep perspective on how far they have come, especially at times when we feel like we are stagnating.
3. Educate yourself on nutrition
Let's start by keeping this simple. Here is the CrossFit nutritional prescription in the words of CrossFit's founder, Greg Glassman:
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
To get a little more in-depth, here are some caloric factors to consider (also from Glassman):
Protein should be lean and varied and account for about 30% of your total caloric load.Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.Calories should be determined by protein needs. This is set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Depending on your goals, your current health status, and a variety of other factors, you may need to tweak some of this in order to achieve the best results. However, the gist of it remains true: focusing on real, whole foods, especially meats and vegetables, is the best way to feel better, look better, and perform better.If you are struggling with your diet, or can't seem to make the changes necessary to reach your goals, speak with one of your coaches. Whether it be just some general knowledge, or entrance into our Nutrition Coaching Program, we are here to help you with the guidance you need.
4. Practice new skills
Just as consistency in training yields better overall results, regularly practicing tricky movements can do wonders for skill development. The people that you see cranking out huge sets of Double Unders, or effortless-looking butterfly pull-ups, didn't get to that point by only doing the movements when they show up on the whiteboard. Most likely, they've accumulated hours of practice, in a non-fatigued state, to develop those skills.Notice that I said "non-fatigued state," as this is key; there is a difference between doing movements in the middle of a conditioning workout, when the priority is moving quickly and your nervous system is already being taxed, and doing them while fresh.Coming in during Open Gym, or show up early for class, and work on those Double Unders, or Pistols, or Kipping Pull-ups (note: always be sure to warm up the appropriate joints before attacking complex gymnastic movements). One way that we can add some structure and progression to this is to choose two complimentary movements and performing an alternating EMOM (or every minute, on the minute). For example:EMOM for 16 minutes (8 sets each):Odd Minutes: 2-3 Handstand Push-upsEven Minutes: 4-6 Alternating PistolsFrom here, you can progress this from week-to-week (or session-to-session), by either adding minutes (18, then 20, etc.), or by doing an extra rep each minute. Again, the goal is to build volume of quality reps, not just flail around and get sweaty.
5. Support your fellow Full Rangers
This one is obviously specific to those that already attend our gym, but it can also go out to anyone that works out in a CrossFit gym.Working out in a supportive, encouraging environment pushes us to do our best, and to give that last little bit that we might hold back if we were on our own. However, this environment doesn't just create itself; you have to be a part of it. The best way to get someone's support when you are struggling is by giving THEM support when they need it. It starts with YOU.The next time someone is slogging through the last round of their workout, or bent over in exhaustion, staring at the bar on the floor, go over and give them an encouraging word. Not only will this show them that they are not alone, and that others are there for them, but it will reinforce in YOU how meaningful it can be to have some positivity thrown your way.An added bonus to this will be that others will like you, and genuinely be happy to see you when you come in. This will, in turn, make you want to come to the gym more often, and help you fulfill our first recommendation!