Another weekend has come and gone, and for many, it was another chance to perform the Crossfit Games qualifier WOD.
 
For many people, it was a week of amazing accomplishment and sky high scores (see some photos from the event I attended here).
For others, myself included, this week was another week of performing below what they thought they would and could.
 
SIGH…..
 

Which best describes you? Personally, I have been challenged lately by a feeling of heaviness, a feeling like everything I do is done with a weight vest on. Have you ever experienced this? Maybe you have but thought it was just a normal part of the Crossfit experience. Most people doing Crossfit workouts are pretty open about sharing, but it seems when admitting their shortcomings, many are more likely to be tight lipped.

That means many will be left to figure all this out on their own.

As I plotted my strategy for uncovering solutions and answers, I jotted down a ideas to look into in order to get to the bottom of why this may be happening. Getting back in to "fighting shape" is a huge motivator for doing the work to uncover the answers. The answer has got to be here, right?


The BIG 4

There are 4 basic areas that we need to take a good hard look at if we are going to figure out where to make changes. Ask yourself these questions to create an inventory.

Nutrition:
  • How clean am I eating? Quality of food, Am I consuming gut irritating foods that lead to inflammation? Skipping Meals at all?
  • Am I getting enough protein to start?
  • What am I doing on my cheat days?
  • How's my hydration?
  • Having Alcohol at all, too much?
  • Macro nutrient (Carbs, Fat, Protein) Ratio and Focus (weight loss, mass gain, performance)
  • Post workout nutrition, yes, no, clueless
  • use Books Like The Paleo Solution by Robb Wolf to refresh your mind about nutrition

Sleep:
  • How many hours?
  • Quality?
  • Wake up from alarm, or self?
  • Dark room?
  • Broken or Unbroken?
  • Dreams-frequency and content?
  • Home Bed or Traveling Frequently?
  • Using/Needing Sleep aids ?
  • Resource: Book -Lights Out Sleep, Sugar and Survival, by T.S Wiley

Training:
  • Type?
  • Frequency?
  • Intensity?
  • Length?
  • Quality?
  • Attitude?
  • Group or Alone?
  • Progress?
  • What percentage is Met Con/O-Lift/Powerlift?  
  • Quality of Recovery- Slow, Sore, quick and complete?
Stress:
(Rate level on 1-10 scale with 10 being super intense and overwhelming)
  • Type (intense/constant)
  • Job related?
  • Training related (Exercise is Stress for the body)
  • Family? Self-imposed?
  • Mental? Physical? Emotional?
  • What are you eating drinking that could be causing stress (Caffeine, Nicotine, Alcohol, Inflammatory foods)?
  • What has worked in the past to relieve stress? (Massage, outdoor, playing!)

At first your list may be pretty overwhelming!
Take it 1 piece at a time!

The plan is to take 1 maybe 2 small areas (i.e. hydration, NOT FOOD and TRAINING) and make a change, but track everything on the list. Do this for at least a week. Utilize someone to help you evaluate the overview.
 
Once that is done, track changes, good and bad. Make another tweak.

Pay Attention, Record, Track, Tweak,
>>>>Repeat<<<<

 
It's pretty stinkin' simple, we just have to DO IT!



When you need that extra pair of eyes to help you unlock the answers as to what may be undermining your potential,
 
Contact me here to set up your consultation. We WILL figure this out together!

6 Comments

  1. Elvie on April 6, 2011 at 6:13 pm

    Hi Anne, so simple so true, yet not so easy to do. Especially the sleep part. Perhaps it is because I am in menopause, my sleep is terrible. I used to sleep sound, I once slept through an explosion in our house. Not so anymore. I would appreciate any tips or suggestions you have. I am trying them all. Thanks!

  2. marla on April 7, 2011 at 8:19 pm

    Hey Anne, loved the way you broke it down here.  I often wonder how important sleep is? guess I need to work on that one!  and the clean eating, it can be so easy to forget to eat when everything is going on and then eat whatever I can so I dont pass out.  2 things I must work on, thank you.

  3. james samy on April 8, 2011 at 2:23 am

    Your 4 basic areas are awesome. Thanks Anne for giving out this simple yet in depth advice.

  4. Solvita on April 9, 2011 at 5:44 pm

    Thanks for the BIG 4 fixes! I so agree and you are amazing to keep reminding what is important! the health comes first 🙂

  5. Donovan Grant on April 9, 2011 at 7:57 pm

    Thanks for the Big 4 Annie. The one that I struggle with most is the sleep. I am both an early riser (especially spring) and I am also a late nighter. What I can say is that the sleep I do get is good quality and I wake up refreshed and raring to go again!

    • Annie B on April 11, 2011 at 1:20 am

      Well Donovan, it has been said that all the good eating and exercise in the world can be undone with bad or inadequate sleep. They are all related…So find a way to sleep as long as your body needs to! I love using a Magnesium supplement at night…look for the fizzy one…makes a person nice and sleepy!

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