You’ve been doing CrossFit for 12, 18 or 24 months now. When you first started, magic happened. Your body changed quickly. You ate healthier, started to see muscle definition, and hit personal records left and right. It is what we call ‘newbie gains.’
But now, those gains aren’t coming as rapidly. You wonder what is going on. You still love CrossFit, the people and the high you get after a workout. But it can be frustrating when you feel you have plateaued, so you start working out less often. Your nutrition has gone out the window and you’re wondering where you go from here. How do you re-engage, re-focus and get excited about your fitness again?
Here are some tips:
- Use your fitness outside of the gym with some ‘active recovery’ time. Go on a leisurely hike or climb a 14-er, set a walking or running distance and try to beat your time each day or week, go mountain biking or enjoy a spin class, try some bowling or paintball. Anything that helps you break a little sweat, isn’t too exerting and is FUN!
- Do a sport: find an indoor recreational soccer team (Parker Fieldhouse), take up golf or martial arts. Or just join a Fantasy Football League!
- Assess your nutrition: 80% of fitness is nutrition – you can’t exercise your way out of a bad diet. Has your progress in the gym waned because your nutrition is not dialed in? Are you still struggling to lose weight? Have you gained unwanted weight? Or are you trying to put on muscle and gain strength? Is your energy and sleep suffering? Have you lost the weight but don’t know where to go from here? Nutrition plays a huge factor in your fitness progress. Need help getting your nutrition back on track? Book a FREE Nutrition Intro session here
- Take a moment to reflect and celebrate what your body can do now that you couldn’t do before you started CrossFit. What has that GPP (General Physical Preparedness) that you get from functional movements at relatively high intensity allowed your body to do? Did you complete an obstacle course race? Run a 5k or do a 60-mile bike ride? Maybe just walk up 2 flights of stairs without feeling winded? Remember where you started and be proud of how far you’ve come.
- Revisit your goals: Have your goals changed since you started? Or have you reached your previously set goals? How do you know where you are going without a measurable goal? And what is next for your fitness? Do you want to do a competition? Still working on that first strict pull-up, double-unders or running a <8-minute mile? Book a goal setting session or personal training so we can hammer out the details of how to help you measure and reach those goals.
- Take a break – but NOT MORE THAN 2 WEEKS! This is the perfect amount of time to give your body and brain a rest. Anything more than that, and you lose any gains you’ve made, making it that much more difficult to resume your 4-5 days per week workouts. Yes – you will be sore, but by missing your workouts for a few days, you will remember what you love about CrossFit and the Grail family!
There are still almost four months left in the year. Don’t wait until the New Year to refocus on your fitness and set new goals. Do it now and your future self will thank you for it!
~Michelle Ann Keely
Co-Owner, CrossFit Grail
CrossFit Level 1 Trainer
Precision Nutrition Certified Coach
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