At Babylon CrossFit, we as coaches are always trying to assist you in getting the best results possible, depending on your individual goals. It’s not a one-size-fits-all approach to coaching. Many different people have different goals and therefore should go about accomplishing them differently. However, the purpose of this blog is to discuss 5 common mistakes many CrossFit members make regardless of their goals.
While PR’s are exciting, we can’t be going for one every time we touch a barbell. Although sometimes the percentages that we work at may seem random, the strength cycles we implement have been written in completion and tested. This serves to prove that they lead to increases in both top end strength and volume at sub-maximal load. Although we provide a percentage range on certain weeks instead of one specific percentage, we want you guys hitting those percentages to the best of your ability. These cycles work, and they work best when you follow the percentages and don’t go heavier than you’re supposed to on any given week.
Trying to develop highly technical skills (handstand pushups, muscle ups, etc.) mid-metcon, under heavy fatigue will limit the pace and volume at which you acquire new skills. Committing extra time before or after class to practice skills while fresher allows for more focused work to hammer mechanics and helps establish better habits for when it’s time to bust them out in metcons.
Dynamic movements like kipping pullups, and handstand pushups depend heavily on a strict strength foundation. Without it, athletes will compensate with poor mechanics, which leads to plateaus in capacity, and shoulder issues. Start mixing in strict gymnastics work and watch your gymnastics movements take off.
Intensity is one of the cornerstones of CrossFit. After all CrossFit is Constantly Varied Functional Movements Executed at High Intensity. However, as the sport has evolved over time, the days of redlining everyday have passed. If you feel as though you’re about to have a heart attack or pass out every single day, you need to dial it back at least a couple times a week. True redlining (maximal heartrate, tasting pennies, couldn’t do another rep if you tried) should only happen 1-2 times/week. That doesn’t mean the other days aren’t intense, you should just be able to get off the floor post workout within a minute, not 10.
While apps like GOWOD and ROMWOD have been majorly successful in improving the mobility of hundreds of athletes, following a more personalized plan is going to be more beneficial for any individual athlete. Although both apps do have a more personalized flow, make sure your mobility work is focused on the areas where you lack mobility the most, whether it be shoulders, hips, ankles, hamstrings, etc.
Avoid these 5 common mistakes and watch your fitness, skills, and recovery reach new highs!
