How to measure your progress
For many of us unless we can see the weight on the bar going up or the kilos on the scales going down we aren’t progressing, well let me share with you our top tips to help measure your progress in all areas of CrossFit.
Increased Repetitions – You haven’t increased the weight on the bar for a few weeks but you have been able to do more reps at the same weight for example: 6 x 40kgs back squats 3 weeks ago and this week you did 9 x 40kg back squats. You are getting strong and getting closer increasing the weight on the bar.
Retest a Benchmark WOD – A great way to see your work capacity improve is to go back and redo a benchmark WOD you have recently completed roughly 4-6 weeks between retesting. We guarantee if you having been putting in the work and retest this you will have improved your time and recovered quicker. Use this same WOD every 6 weeks to retest where you are at.
Better Range of Motion – So lifting heavier is not everything if you haven’t got the basics down pat. If you are now squatting to a fuller depth, staying on your heels instead of your toes and in a better position this is progression that will payoff in all areas. Maybe you struggle with shoulder mobility and you have noticed you can now get in a good front squat position, these are all progressions.
Overall Body Composition – So we know its hard to believe but sometimes when you are gaining muscle you won't see the scales rapidly decreasing, so get rid of those scales and refer to your clothes, measurements or the compliment you have received asking you what you have been doing? A great way to get a accurate analysis is to have a body composition scan this can determine your body fat vs muscle and these are great to have every 3 months to see what you have achieved. We have InBody Scans coming to the box on April 11th.
New Skills – Learning olympic lifting and crossfit movements don’t come easy to everyone, can you remember the first time you learnt a snatch or a split jerk? Well how is that snatch now? Can you do the movement without thinking? Got that shrug down pat? You now have stability and control over the bar and can keep a tight core? These are all skills you have improved and another great way to see your progression.
So before you get yourself down or start dishing the program, take a look at all aspects of your progression, we are positive you will see the improvements. Keep working hard and the results will follow.
If you are wanting to work on something particular we now offer personal coaching and custom programming to get you to your goals quicker.
