How To Push Your Envelope Just That Little Bit More Than You Like…

When you first start any type of training, you find that you generally see improvements pretty quickly, and CrossFit is no different. For example, for me when I first started I found that I moved on from an empty bar to adding 5kg – 10kg in most of my lifts within about 1-2 months. I found that I was able to swing a 20kg kettlebell rather than a 16kg kettlebell during a workout after about the same time. These are only a few examples, but suffice it to say that many of these little improvements came fairly fast, simply because I was consistently applying an external stimulus that my body previously wasn’t used to.

However as anyone who has been in any type of training regime will know, you eventually reach a levelling point, a plateau if you will…and it is at this point, that in order to improve you need to push your envelope just that little bit more than you like. So here’s a few ways I’ve found useful in helping me to overcome the dreaded “sticking point”:

Set little aims for yourself during a workout. (i.e. “I am not going to put down the bar, or drop the wall ball, etc. until I have got over half the reps required done”). This is a really good way to keep yourself accountable, and not rest too much. You’ll find that 10 reps will quickly turn into 15 reps, which will turn into 20 reps… and what’s more you will feel like you can do the reps easier as you get more used to them.

Have an overall aim for your workout. For example, tell yourself that “I will do everything I can to complete 6 rounds of this workout in the time given”, and plan out in your mind how you will be able to achieve this. It could involve using the above step (i.e. setting little aims), keeping track of the clock, as well as scaling weight and movement options appropriately so that you can still reach a high intensity as well as a safe range of motion while still moving quickly.

Apply a bit of extra stimulus – but only a little. If you’re used to working out with 40kg on your bar, how about next time you try 42.5kg, and continue working at this weight at every workout opportunity? This will allow you to keep the intensity up (i.e. in the zone where the magic happens) and “push your envelope” just a bit more, while not hindering you too much.  There’s no point going straight to 60kg when you’re used to working at 40kg for a particular movement, as it will inevitably decrease your ability to reach a good level of intensity and/or may result in a break-down of form and technique (i.e. risking injury). Small steps will still get you to the same destination – who cares if it takes a little longer? – and you’ll be better off for it as you will have a solid foundation from which to build from.

Minimise your rest. Obviously the more you rest, the longer a WOD will take, or the less rounds you will get out, depending on how the WOD is set up. Commit to little things, such as when you do rest, you will take 3-5 deep breaths, or rest for only 5-10 seconds, before you get back on it. This is a very simple, yet powerful tool to keep you accountable for your rest, and keep you moving through the workout quickly.

Apply good technique principles – listen to your coach, they can help you with this. Applying good technique, especially when lifting or doing gymnastics movements, has a number of benefits when you start to push your boundaries. Not only will it help promote safe movement patterns, but applying sound technique will also make you more efficient and allow you to move at a higher intensity for longer. Also, there is nothing better than watching someone glide through a movement with finesse – channel your inner powerful ballerina.

If you find yourself in a time of plateauing, don’t stress too much. View this time as a time to build and hone technique, and with a bit of effort and consistency you will be moving onto bigger and better things in no time, and pushing your boundaries yet again!

- Adam