POST DISCLAIMER**
This post is in no way directed to one person, group, box, class, clan, or planet (you get the picture), BUT if you find yourself angry, triggered or offended while reading it, then your own frequency/intensity may be an area of opportunity for you. Enjoy!
One definition of CrossFit (because there can be a completely different blog post about this) is “Constantly varied functional movements performed at high INTENSITY.” Surprise! One of my topic words (intensity) just so happens to be in this definition of CrossFit. Frequency in this use is how often something happens, not the frequency of a dog whistle or sound, etc.
Over time coaching, traveling, being a gym rat, training myself, speaking with fit people, training with others, and so on… three things shine in those who achieve their physical goals, whether it be a look or a high level of fitness: good nutrition, the frequency of training, and their intensity at both. I’m not touching nutrition in this post—I’ll let someone else handle that beast—so let’s talk about the other two for a few.
1a. Frequency for CrossFit Beginners
As a beginner at anything, you should take it slowly, and with CrossFit that’s no different. There are a lot of moving parts, and those parts usually involve higher volume than your body is used to on a daily basis. A day of rest in between classes is always a good thing for the first month or so, so the body can get used to the volume and the muscle soreness dissipates faster (insert good nutrition here). There comes a time, though, when you are no longer a CrossFit beginner and you become a CrossFitter.
For beginners in Fayetteville, Georgia, whether you’re diving into CrossFit or exploring personal training, it’s important to remember that this gradual progression is key to avoiding burnout or injury. A coach or trainer in your local area can help you navigate this phase effectively.
1b. Frequency for CrossFitters
At this point, you’ve been coming three times a week for a month or more (or less, depending). You know most of the movements, and you just feel comfortable at the box. So why are you only coming three days a week—and in some instances, less?
Let me preface the rest of this by stating I understand all too well that schedules and life can come into play, keeping you from working out as much as you need or want to, but… I’ve had too many conversations over the past few years that have sounded like this:
- “Coach, I just don’t feel like I’m getting better.”
- “Why am I not losing weight or seeing a change?”
The little voice in my head wants to say, “You don’t work out enough or with enough intensity” (because I do pay attention). At this point, you should be taking advantage of the coaching and support available and coming as much as life allows—especially if you have goals to accomplish.
If you’re in Fayetteville, Georgia, consider blending CrossFit classes with personal training sessions. Personal training can help tailor your workouts to target specific goals, while CrossFit builds that sense of community and varied intensity.
2. Intensity
Do you talk, sing, laugh, etc., while working out? Have you finished a workout and immediately started a conversation or cleaning up your stuff while others are writhing around, searching for the best position to find more air to fill their burning lungs? Then, a really good educated guess would be that your intensity is lacking during your workouts (probably closer to fact). Even if you over-scale everything, you can still push the intensity barrier.
There’s a similarity between not coming enough and coming a lot but having zero intensity during the time you spend at the box. If your goal is to be a huge part of the community, that’s awesome—rock on because you’re accomplishing that goal. However, most people want a physical change from their gym membership. So, look around at all the others in your class after a WOD while you clean up—the ones progressing and working inside the right intensity aren’t the ones walking out the door as soon as the clock stops.
For those in Fayetteville, Georgia, personal training sessions can help you understand how to find and push your intensity safely. This is especially helpful if you’re new to CrossFit or working on improving your technique.
To Sum It All Up
If you are a beginner, set some goals, be as intense as possible while keeping your frequency to 3–4 times a week for a month or so (depending on your age, ability, and experience), and most of all, have a ton of fun! If you’re more seasoned, revisit your goals, talk to your coach/coaches, and put a plan in motion for your frequency and intensity while at the box.
If you’re in Fayetteville, Georgia, whether you’re pursuing CrossFit or personal training, the bottom line is the same: if you want to be more fit and stay out of the nursing home as long as possible, get your ass into the gym even when you don’t want to, push yourself past your mental barriers, and find the wins when you’re done. You don’t have to be the fastest or strongest person around; you just have to WANT to be better than you were yesterday.
BE ON TIME! Warm-up and briefing are important. Injury prevention starts with warming up properly, and the briefing helps you fully understand the programming for the day so you aren’t taking the coach’s time away from the class because you missed something. We get it, things happen and maybe traffic was more insane than normal, but consistently being late is preventable.
Nathan
