Tips and Tricks – Infamous plateau. Are you stuck at the same weight, time, routine? Maybe its time you change it up and vary what you’re doing. If you always only do the same thing, like run or use barbells, its time to switch it up.
Here are some Ideas on how to change up your routine to get over that hill.
Change the equipment your using.
If you always use barbells its a good idea to switch to dumbbells or a kettlebell. You can stay with the same movements, just change the piece of equipment. Doing barbell cleans, deadlifts, and presses are great, but by switching to a couple of dumbbells or kettlebells you now have to stabilize each individually, giving a much different stimulus to the body and the muscles being used. Using kettlebells and dumbbells are very functional. The last time you went to the paint store or hauled heavy grocery bags inside, you carried something more similar to dumbbells or kettlebells than a barbell.
Kettlebell Clean Vs. Barbell
Using Accessory work pre and post workout has huge benefits. Take a big movement for example (Press or Push Jerk) and break that movement down. Think about what muscles and movement patterns are being used, like shoulders, triceps, core, lats. You can now build those muscles using bands, holds, or extension exercises. For example..the “press” includes a brace of your midline then press the barbell over head. Build the triceps with banded extensions, or lats with banded pull downs. Build up shoulder stability using our Crossover symmetry system pre or post workout. You can do holds and static work, every functional movement starts from the core and moves to the extremity. Work L-sits, planks, heavy object hold, GHD ( here is Midline work from CFHQ youtube page). There are hundreds of accessory movements that can be done before or after your workout to make leaps and bounds of improvement past that plateau. Accessory work takes very little time and the reward is great!
Post workout 4sets of 25reps
Heavy object hold or carry
2-3 sets of max or 1min holds
Mobility is by far what I find to be the weakest link in most athletes. When we have tight muscles or lack range of motion we have to sacrifice a solid and stable position to move effectively. Take the Burpee (reach down to the feet, hands on the ground kick the feet back to push up position, lay flat on the ground then reverse that same movement and return to your feet jump and clap). SIMPLE RIGHT? Do a quick test. Stand tall with feet together and reach down for your toes without bending your knees. Can you touch your feet or place your palms on the ground? Now lay on the ground and perform the last half of the burpee. Can you Jump your feet back to a flat footed position? Could you reach and touch your toes and keep your feet flat in the last half of the burpee? If not, we need to do some work. You’re loosing range of motion and have to work extra hard to get back up to your feet. If you had that range (feet flat or could touch your toes), you would use less energy cycling through burpees. This is just one example of how flexibility can limit your stable positions, range of motion, and rob you of your power output.
Post workout take 10-12min to practice accessory work or mobility work. Constantly vary your workouts and the equipment you use, don’t do the same thing. Routine is the enemy. Check out the links at the bottom to give you more ideas of accessory work or mobility issues. Ask one of your CrossFit Detroit Lakes coaches before or after class for help!