overcoming a plateau
>> Thursday, September 3, 2009
I haven't really blogged about it, but lately I've been thinking a lot about my workouts. When I think about where I was when I started doing CrossFit, I'm definitely much stronger now. I'm a heck of a lot more fit than I ever thought possible.
Within the first 6 months, I saw huge improvements- in my speed, my strength, and my performance. After a while tough, those improvements start to dwindle... I may improve, but not as drastically as when I first started. I guess this is considered the typical workout plateau.
Yesterday when I did the cleans and dips workout, I didn't finish feeling satisifed, it was "just okay." Sure, I beat my time from the first go 'round at the same workout, so I guess I improved, but something was just off. Despite beating my time, I didn't have a sense of accomplishment at all.
It wasn't hard enough. I don't dare say it was easy, but...
I think it's time to increase the weights I use during the workouts. While it may take me longer to do the workout, who really cares. If I want to keep seeing drastic changes, I need to keep challenging myself and taking it up a notch.
This morning, I did just that.
The WOD called for:
5 rounds-
10 reps Hang Power Snatch
1/4 mile sprint
The actual WOD called for 95# HPS which I cannot do. My one rep max is only 70 pounds!
CrossFit provides different scaled versions of each workout if you can't perform it as they prescribe...
35-45 pounds was one of the scales
the next hardest was 75 pounds
If I think I'm in between two scales, instead of trying to stick to their categories, I'm just going to do whatever weight I think will make the workout hard for me... forgetting the scales if necessary.
Since I knew I couldn't do 75 pounds, I normally would have done the 45# scale. Having my new perspective, however, I decided to make my own scale and do 55#... (10# more than called for and 15# less than my one rep max). I knew it'd be tough, but I was ready for it.
I ended up doing 50 HPS at 55# and 1.25 mile sprint (8.0 mph on thrill mill).
My time was 22:14.
I felt so awesome afterwards. I was on cloud nine for sure. It was just what I needed. It was hella tough but I felt like I was pushing myself with the weight and really strengthening my muscles.
I'm looking forward to the next 6 months!
Did you guys see my debt payoff bar???? Holy shit right? There's only a teensy bit of white left! That white represents only $1,324.99!
AMT REMAINING = $1,324.99!
Eeeeek!
Until tomorrow,
Kelsalynn
Within the first 6 months, I saw huge improvements- in my speed, my strength, and my performance. After a while tough, those improvements start to dwindle... I may improve, but not as drastically as when I first started. I guess this is considered the typical workout plateau.
Yesterday when I did the cleans and dips workout, I didn't finish feeling satisifed, it was "just okay." Sure, I beat my time from the first go 'round at the same workout, so I guess I improved, but something was just off. Despite beating my time, I didn't have a sense of accomplishment at all.
It wasn't hard enough. I don't dare say it was easy, but...
I think it's time to increase the weights I use during the workouts. While it may take me longer to do the workout, who really cares. If I want to keep seeing drastic changes, I need to keep challenging myself and taking it up a notch.
This morning, I did just that.
The WOD called for:
5 rounds-
10 reps Hang Power Snatch
1/4 mile sprint
The actual WOD called for 95# HPS which I cannot do. My one rep max is only 70 pounds!
CrossFit provides different scaled versions of each workout if you can't perform it as they prescribe...
35-45 pounds was one of the scales
the next hardest was 75 pounds
If I think I'm in between two scales, instead of trying to stick to their categories, I'm just going to do whatever weight I think will make the workout hard for me... forgetting the scales if necessary.
Since I knew I couldn't do 75 pounds, I normally would have done the 45# scale. Having my new perspective, however, I decided to make my own scale and do 55#... (10# more than called for and 15# less than my one rep max). I knew it'd be tough, but I was ready for it.
I ended up doing 50 HPS at 55# and 1.25 mile sprint (8.0 mph on thrill mill).
My time was 22:14.
I felt so awesome afterwards. I was on cloud nine for sure. It was just what I needed. It was hella tough but I felt like I was pushing myself with the weight and really strengthening my muscles.
I'm looking forward to the next 6 months!
Did you guys see my debt payoff bar???? Holy shit right? There's only a teensy bit of white left! That white represents only $1,324.99!
Eeeeek!
Until tomorrow,
Kelsalynn
3 comments:
go and buy Running Within... then read it.
Kelsalyn, that is a good time! I definitely should have scaled down to 55# or so. Normally the brand X scaling for women at big dawg is the same as the scaling for Pack men. So I would say you did the right thing, you did the equivalent of the Pack women's weight.
Your time is in the ranges of what was posted by others on the BX wod thread, so good job.
My time was horrendously slow but I learned that I can do 75 HPS at 65# so I'm not going to say it was a mistake, just a learning experience. Next time, I'll lower it and go for intensity.
oops not Hang ...power snatched from floor.
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