As coaches at CrossFit Chiltern, we see it time and time again. Dedicated athletes who show up consistently, put in the work, but ultimately stay within the comfortable confines of their limitations. We watch as they consistently choose the same scaled gymnastics options, load the barbell with the exact same familiar weight, and always seem to find a reason to shorten or even skip the run. And honestly? It can be a little frustrating because we know the potential that lies within them is so much greater.
We’re talking to you – you know who you are! The ones who always opt for the lowest box jump without testing a higher one. The ones who consistently stick to the modified version of every gymnastics movement. The ones who conveniently have a “niggle” when a longer run pops up on the board. It’s time to step outside that comfort zone and unlock the next level of your fitness.
We understand that sticking to what you know feels safe. It’s predictable, and you know you can get through the workout. But the truth is, real progress happens when you challenge those boundaries. Plateaus aren’t broken by repetition of the same; they’re shattered by introducing the unfamiliar.
This first part of our blog series will focus on how to inject variability and challenge into your training, specifically for those athletes who consistently find themselves scaling the same movements, weights, and distances.
Mix It Up: Time to Get Uncomfortable
If you consistently find yourself choosing the same scaled gymnastics option, using the same lighter weight on the barbell, or always opting for the shorter run (or skipping it altogether!), it’s time to strategically disrupt that pattern. Here are a few ways to inject some much-needed variability:
- Go Heavier, Fewer Reps: If the barbell always feels manageable but never truly challenging, try increasing the weight and performing fewer repetitions. This can help build raw strength and expose you to heavier loads, which can eventually make your usual working weights feel lighter.
- Embrace High-Skill, Lower Volume: Constantly sticking to the same basic gymnastics scaling? Dedicate some time to practicing more challenging progressions with lower volume. Instead of always doing jumping pull-ups, try negatives or strict pull-up attempts. Building that neurological connection and strength will eventually translate to higher volume later.
- Push the Distance: Always dreading the longer runs or rows (or finding a way to shorten them)? Instead of sticking to your comfort zone, make a conscious effort to push the pace and distance in those components. Even if it means slowing down elsewhere, challenging your cardiovascular capacity in this way can lead to significant improvements.
Play with the Workout: Forget Being Strategic (Sometimes!)
We often talk about strategy in CrossFit – pacing, breaking up sets intelligently. While this is crucial for performance, sometimes you need to throw caution to the wind and experiment:
- Embrace the Red Line: Instead of meticulously planning your pace, try pushing to near failure on certain parts of the workout. See what happens when you really go for it on the initial rounds. You might surprise yourself, and you’ll definitely learn more about your limits.
- Go for Bigger Barbell Sets: If you usually break up your barbell work into small, manageable sets, try pushing for larger, unbroken sets. This builds mental toughness and improves your ability to work under fatigue.
- Sets to Failure on Gymnastics: Similar to the barbell, try pushing your gymnastics movements to failure in some warm-up sets or dedicated practice of a slightly harder variation. This can help you understand where your true limitations lie and build strength and endurance at those end ranges.
- Take Some Risks, Have Some Fun: CrossFit should be challenging but also enjoyable. Try movements or variations you usually avoid. You might discover a hidden strength or a new favourite (or at least learn what not to do!). Embrace the “ride it till the wheels fall off” mentality occasionally – it can be surprisingly beneficial both physically and mentally.
The Flip Side: When Strength Outpaces Cardio
Conversely, some athletes might find their strength consistently outperforming their cardiovascular endurance. If you’re always waiting to catch your breath after the strength portions of a workout, it might be time to adjust your approach:
- Go Lighter, Go Faster: Try scaling the weightlifting components to a level where you can maintain a faster pace and transition more quickly. This will challenge your cardiovascular system and improve your overall work capacity.
- Scale for Flow: Instead of choosing a weight that feels heavy but manageable, opt for a lighter option that allows you to move through the workout with greater fluidity and less rest. This can help you build stamina and improve your ability to sustain effort.
Ready to Break Through?
Breaking plateaus requires a willingness to step outside your comfort zone and experiment with your training. By strategically introducing variability and challenging yourself in new ways, you can reignite your progress and continue your journey towards becoming a fitter, stronger athlete.
Stay tuned for Part 2 of our blog series, where we’ll delve into other strategies for breaking through plateaus, including the importance of nutrition, recovery, and mindset.
Not a member of CrossFit Chiltern (yet?) Ready to break free from your fitness plateau, whether you’re training at home or in a gym?
Discover how the varied and expertly coached workouts at CrossFit Chiltern can help you push past your limits and achieve new levels of fitness.
- Book a Free CrossFit Discovery Call: [www.crossfitchiltern.com] to learn how we can help you elevate your training.
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