Friday, April 25th

Respect the Process by Mike Tromello of Precision CrossFit: VIA Breaking Muscle

As a strength and conditioning coach, I make one thing clear to my athletes: you have to respect the process. There is a progression for everything, and if true results are going to be achieved, then hard work and dedication are required. In the gymnastics of CrossFit, you must have the strict movements down first. A stable base and lots of core stability must be developed before higher-skilled movements can be performed. If this is not developed, catastrophic injuries can occur, yet I’ve witnessed athletes try movements well beyond their means anyway.

Sometimes doing a movement improperly over and over again is not intelligent because, well, you just can’t do it. Athletes sometimes just need to go back to the drawing board in order to develop that movement. This can mean additional months of strength and skill development, but people hate doing that. They want a coach to find a quicker solution. I hate to break it to you, but sometimes there are no magic coaching words or adjustments that are going to make you better. Why? Because you just can’t do it. You are not strong enough or technically proficient, at least for now. It is important to understand that although you have the potential, there is a learning curve to anything.

If you have an that athlete is truly willing to work at accomplishing his or her goals, or you are this athlete, then it is important to have a few tips:

Tip #1: Listen to Your Body

Don’t get caught up in the three-day-on-one-day-off attitude. This is the work-rest day ratio CrossFit created when the program began and people tend read too much into it. If your body is telling you to stop, then listen.

Competing in CrossFit requires you tobe strong. In my opinion, the basis of a solid program will always be strength. This is in regards to both weightlifting and gymnastics. If you work on building a stronger you in all domains, then the rest will fall into place. Once a sound strength base has been established, then it is important to work on mastering more advanced skills. But in order to get strong you can’t get caught up in lifting all the time and doing every workout in sight in pursuit of getting better. You must understand that to build strength, you must rest.

The body repairs and strengthens in the time between workouts. Continuous training can actually weaken the strongest athletes. Recovery days are the only way possible to restore muscle tissue breakdown to make you strongerIt is okay to take two days off. It is okay to only workout one day and need a rest day the next. You should never be in perpetual soreness. Listening to your body is crucial.

More to come…


20 min Amrap
5 Pull ups
10 Push ups
15 Squats

Mobility WOD