Not seeing results from your CrossFit WODs? Or have you reached a plateau that you just can’t seem to cross? Perhaps it’s because you’re doing it wrong. These quick and simple tips to spruce up your WODs can get you back on the road to meeting your goals from weight loss to strength gains! One or more of these issues apply to most people, so adjust your workouts accordingly.
- I Got My WOD From The Internet-Well sure, the WOD looked great on paper, and maybe it was even fun to do, but if left you too sore to go on, or it just isn’t working for you. Forget the WOD, they are designed to sell…if it looks too good to be true, it probably is. The problem with some WODs is that they are not designed for the general population or really for more than the person for whom that workout was tailored, if anyone at all. More and more, these workouts look like the authors are just trying to one up each other with the most intense workouts with high volume or high impact exercises leaving you sore or distraught because you couldn’t do it all.
- I'm Not Losing Weight Anymore-Perhaps you’ve hit a plateau in your exercise, you’ve been doing the same thing for too long, or maybe your diet has changed; any of these can contribute to the stop in weight loss. Never fear! It’s not as hopeless as you may think! If you’ve been using the same sets by reps scheme (4x10, 3x5, etc.) for the past several months or your WODs are similar, change it! If you do fewer reps, you can do more weight, leading to gains in strength and a greater calorie burn. If you do more reps, you’ll need to use less weight, and some studies have shown this can lead to muscular hypertrophy and/or toning. Doing more reps with a higher intensity can lead to a greater calorie burn and will also help build strength endurance. Maybe you are more about endurance than strength…change your course for your run, maybe decrease the distance and incorporate sprints. Little changes can make a big difference.
- I’m Not Getting Stronger-Like mentioned above, change up your sets by reps scheme, don’t worry about the WODs for the time being. Go for heavier weights with fewer reps and you’ll see strength gains. Eat more protein, and get your protein from different sources. Don’t rely solely on your protein supplement, but change your diet to get more protein at each meal. Try supplementing with creatine. Studies have shown creatine to be effective in increasing explosive strength/power in athletes. As with any supplement, always be cautious with what product you purchase and how you take it. When increasing your protein intake or supplementing with creatine, be sure to drink plenty of water so that your body can utilize those nutrients and get them to your muscles.
- My Form Sucks-If you have poor form, you’ll never get better and you won’t see the results you want to see. It can take a lot of swallowing your pride to admit you have poor form in something you enjoy doing, but it’s necessary to fix your form and technique if you ever want to get better. Have someone film you while you exercise and watch yourself. If your form sucks, learn how to fix it. This is essential for any activity, from running to Olympic Weightlifting. It will be difficult at first to complete your chosen activity with the proper form, and your distance may need to decrease because of the fatigue involved-both mental and physical, or in the case of weightlifting, you will need to decrease the weight until you are comfortable with the proper form and technique.