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Crossfit Brighton 131113
We do Crossfit. There is intensity and weight lifting involved in the training. It is very effective training when done properly and consistency. This is nothing new to our members.
Here is a brief and necessary reminder of the difference between soreness and injury. Soreness is expected and a sign of the breakdown of muscles. This is a necessity to increase strength but should also be managed with foam rolling/myofacial release and mobility work. Soreness resolves itself even with continued exercise and/or activity. Acute or chronic pain is a sign of an injury and needs to be avoided. Injuries are caused by improper movement, lack of core strength, too much weight or a combination. This will stop you in your tracks and leave you unable to continue to consistently train. This is a step backwards. Not good, avoid it.
Improvement
Trainers are providing feedback and corrections with what we see in the gym. Members take note and absorb and apply the cueing from the trainers. Do not make the mistake of staying in your comfort zone with regard to improving your form and technique. We utilize basic movements i.e. Squats along with complex movements i.e. Clean & Jerks. Mastering these exercises will keep you healthy and injury free. Improving your form takes a conscious effort by our members. Adding weight or going too fast during the WOD with less than satisfactory form will lead you to ice bags and ibuprofen. Don't go there!
New Members
Many new members come into the gym and experience not only a different training methodology but a multitude of new exercises. We always advise the new members to focus on proper form and technique. They are told to "complete 1/2 of prescribed reps" and to not worry about getting close to Rx weight. "Form first then weight, consistency and speed." They heed the instructions from the trainers and make gains. Their margin for improvements is big and they get over the "hump" in 2, 4 or 6 weeks and they are on their way.
Responsibilities
Make sure to listen to the trainers' feedback. If we are saying something chances are we are seeing something. Our goal is to help our members to continually improve. We are responsible for identifying faults, making corrections and seeing improvements. You are also responsible for your individual improvement. You need to strive to be better than yesterday. Members that have been there for a while have lesser margins of improvement but do need to strive for gradual gains.
The Conundrum: What weight to use for the WOD?
When training, use appropriate weights and go at a pace that is manageable to maintain safe and acceptable form. If you are solid and confident in keeping your form during the WOD then increase your weights to increase intensity. If you are unsure of your ability to move your body or additional weight safely during the WOD then decrease weight and/or slow down. If still unsure then ask a trainer. That's why we are here. Some use a % of Rx for a starting point.
Goals
We also want you to understand the goal of the training. The primary goal is not to work at Rx weight or finish first. Do not be a "CLOCK WHORE" (Douglas Chapman '08). The goal of the training for absolutely everyone is simply to be a little better than the previous day. Make small incremental gains of improvement and after a while you will be shocked at what you have accomplished.
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