Practice Makes Progress

I like mnemonics for memorization and emphasis.  Here is one I've been working on for the members of the CrossFit classes where I am the trainer:

S: Smart

C: Calculations

A: Advancing

L: Lasting

E: Effects

So many athletes sound apologetic or resigned when the workout is announced and they start determining what modifications they need to make.  For some it is just a few tweaks and for others most of the movements have to be scaled depending on the WOD. The need for scaling or modification can be due to many factors: age, skill level, pre-existing conditions, injury, experience, et cetera.

Modifications and scaling are important, especially for beginner and intermediate athletes.  This allows for any sort of limitation while allowing the individual to achieve the same stimulus and proportionate level of activity in the workout for everyone.  

Scaling usually involves decreasing weight or repetitions during the workout to allow for muscle and/or endurance development.

Modifications come in when a movement is too advanced or dangerous for an athlete. But this does not lessen the amount of work done, only re-directs it in achievable ways for the individual. Modifications are not "easier" just less complicated forms of the movement.

Consider scaling and modifications as stepping stones.  Not many people begin their CrossFit journey able to perform double-unders, muscle-ups, handstand pushups, or rope climbs.  Athletes that are new to weightlifting might not be able to lift the often standard prescribed weight of 95/65# (men/women) for as many repetitions as required but can do 45/35# (empty barbell). I cannot do strict handstand pushups but I can do pikes on the box, z-press for strength, and slow descents to work my way there!  Use these alterations to enable you to achieve the recommended stimulus and feel the combination of exhaustion and exhilaration that come from finishing a WOD knowing you used your body to the best of its ability.

Never apologize for scaling as it is a tool for you to use to increase your skill level and capacity to become a better you.  Your fitness ability and journey is personal to you and remember not to compare your progress with someone else's.  Remember, fitness is a journey not a destination!

Book Review--Fitness Series: No Sweat

 No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

by Michelle Segar

Read by: Lyndsay Vitale

What motivates you to exercise?

Wait...

What de-motivates you and keeps you from exercising?

This is a great book for those who have tried and failed to "get fit" or "get healthy" or "look better".

If you've tried everything and just cannot stick to a diet and/or exercise plan, Ms. Segar has a few questions for you and will help you explore why it continually fails.

Her stratagem is MAPS

MEANING

AWARENESS

PERMISSION

STRATEGY

First, take a look at what the words exercise, fitness, and health, mean to you. If they all bring to mind misery, starvation, and any other negative connotations, she wants you examine that.  Once you delve into the what those concepts mean to you, that's the first step in defining what doesn't work which will lead you to what DOES work.

This is a very logical and practical look at how society and our own experiences can work together to create, essentially, an unhealthy view of activity and diet.  Learn to find what works for YOU to enjoy an active lifestyle in whatever way works for you.

On a personal note, I have always been an active person (not sporty, mind you, but definitely on the move all the time).  But I have have known so many people who struggle with the mindset that "If I can't run, I won't get fit". Or "I'm not in shape because I hate to lift weights".  I feel that these principles can really reach someone who is in despair about ever being fit because it points out that fitness and the path to it are very personal and it's ok if your path is a different route than anyone else's.  This has been especially apparent since I've started working with athletes as a CrossFit Trainer and I found a lot to relate to my class members from this book.  There are many paths to health and fitness, let Ms. Segar help you find yours.