Control > Speed

Control is greater than speed.

The most basic form of this is, “You have to walk before you can run.”  Or think of it this way;  it doesn’t matter how fast your car is – you still have to stop, turn, slow down, and accelerate.  Speed (safe speed), therefore, comes as a function of excellent control.  That principle is highly applicable in CrossFit as well.

Therefore, the quality of our movement is important (control how we move).  If we want to get “in shape” or “more fit” we must prioritize our ability to control our movement.   Can you control your body in any position you put it in?  Can you control the weight on the barbell?  Often times we use speed when we lack the appropriate control necessary.  Can you think of movements you rush through? Do you use speed when you probably should be focusing on control?

This is a great opportunity to do a self evaluation and check how well you have control over your body.  Step one, ask yourself this question, “Am I aware how I’m moving?”  Do you actually understand how you are moving?  If not, there’s a good chance that you aren’t in control of those movements!  Use your air squat as an example.  Do you intentionally place your feet in position? Are you aware of your intra-abdominal pressure?  Do you know where your knees are in relation to your toes?  This list goes on.  Step one is awareness.  Apply this to other body weight movements and check your control; push ups, lunges, warm up stretches.

Step two is being intentional.  If your “default” mode is sub-optimal movement patterns, you will need to retrain your body by being intentional with quality movement patterns; and that doesn’t happen by accident.  It takes focusing on the movement – and slowing it down – and that’s where control comes in!  Slow and controlled!  Once that becomes easier, then you can start adding speed into the equation.  Walk before running.  Learn to drive slowly before racing you car.  It has to be in that order.  For your safety, for your efficacy, and for improving your fitness.  Learn about how you move. Control how you move. Add speed to your movements.

Control > Speed

USAW L1 Certification @ KCI CrossFit

January 5th & 6th @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com

The Holidays Are Coming. Make Your Health A Priority

The holidays are right around the corner, and for many this means vacations, parties, food, drink, and less sleep.  Health and fitness takes a back seat usually. Raise your hand if you’ve found yourself saying one of these;

“Well, I don’t want to start now because the holidays are coming and I won’t have time.”

“Eh, I’ll eat better when the holidays are over. I want to enjoy them.”

“Family is in town, so I can’t go to the gym this week.”

“I can’t start a gym membership because I have to save my money for holiday shopping.”

Or how about these:

“Oh I feel so bloated I ate too much.”  

“I’ll start from square one in January, again.”

“I put on my holiday weight, again”

This doesn’t have to be reality for you this year!  If you’re tired of the cycle, it’s time to get uncomfortable and make your health a priority during this season.  Holidays 2018 can be different! You CAN eat well through the holidays. You CAN go to the gym. Heck, you even CAN start a new fitness routine.  How, you may ask? Do you need superhuman strength to stay away from the sweets and holiday drinks? No, you just need to practice GRIT!

5 Ways to Take Care of Yourself Right Now

My first tip for you is to just start. Find a fitness program and get started. I can hear some of you saying; “But I won’t be able to go every day since my schedule is so busy.”  So what! Don’t expect yourself to go every day. Go as much as you can. Once or twice per week is fine! The important thing to realize is that you are starting small and gaining momentum.  Progress happens quickly once you get going! (Think of building a snowman; it starts small!) And once you realize that you enjoy working out, you will inherently start creating the time in your busy schedule to prioritize going to the gym.  So it doesn’t matter that you can only go twice a week right now – just go! By starting now, you are exercising your grit!

My second tip; don’t feel obligated to eat all of the treats offered to you.  Maybe you think you’ll feel bad for not eating your friends’ homemade pumpkin pie or the coworker’s famous sugar cookies. But if you don’t want it, you don’t want it. Be grateful they brought their treats and kindly decline.  And they will be fine! However, if you do want it, take a small serving and enjoy it. There is no sense in stressing out about it. The best part is, your body can burn it off quicker if you are working out regularly!

The third tip is to be prepared. If you know you are going to a holiday party and know you’ll be tempted to eat everything in sight;  eat something before you go. Eat a meal or snack with healthy fats and protein before heading to the party so that way you can still enjoy the party but aren’t so hungry you sample the entire buffet.  Family dinner and you usually stuff your face with a full plate of food? Use a smaller plate. Seriously! Fill it up and then don’t go back for a second helping. If you are prepared, you can succeed.  It just takes a little grit!

My fourth tip is to get accountable to someone.  Find a supportive friend or two that will commit to keeping healthy habits with you.  Strength in numbers! Get a FB group going and share best practices, struggles and encourage each other.


“Sometimes you just need to move; and it’s better to practice a good habit poorly, instead of skipping practice altogether.” — James Hobart ”


Tip number five is critical—don’t miss your workouts!  Yes, life is out of sync and maybe you can’t make your regular 4 or 5 classes per week.  But don’t skip a whole week (or more) just because you have relatives in town or you have an office party to attend.  One or two workouts in a week is better than zero! I promise, you won’t regret it! Plus, those accountability friends are probably at the gym – so that’s a double win!

The moral of the story; you are in control of your own destiny this holiday season.  You aren’t a victim of office parties and family gatherings. You are in the driver’s seat and with a little grit and creativity you can navigate this holiday season healthy, happy, and improving your health and fitness!

Cheers!

4 Ways to Beat the “Fall Funk” – When You Just Aren’t Feeling It

In a slump.  Feeling unmotivated.  Uninspired.  Stuck in a rut.  Not making progress.   If any these ring a bell, you might be in a “Fall Funk.”  Keep reading..



The fall funk is quite common.  Things at work are “just ok.”  The kids are back in school and they have activities all the time.  You don’t have any time for yourself.  The fun summer vacation seems like an eternity ago and you aren’t really able to see a break until Thanksgiving or even Christmas.  And it’s only September; and way to early to think about Christmas!  Life is essentially “blah”.

This carries over into the gym as well.  You had a great summer of training and lost some body fat, fit better into your summer clothes and made some gains!  But you aren’t feeling the excitement to get into the gym and give it 100%.  You haven’t made any fitness goals for the end of the year; because Christmas is coming up, and you know, that’s a reason to “cheat.”

At some level, if you are feeling a hint of truth in those statements you could be dealing with some form of the Fall Funk.  The good news is that, now you’ve realized it!  Once you know where you are, you can make a plan to get out of it!  Here are 4 suggestions to hit the reset button and use this time of year to keep progressing!


1) Remind yourself why you started. Too often we get bogged down in the “grind” or the rut and we forget why we are doing things. Why are we eating healthy? Why are you going to your kids’ soccer games? Why are you going to the gym? There are the superficial reasons, and then there is the real “why” behind everything we do. Take 15 minutes and write down why your fitness is important for you. Then, share that with a friend and talk about it for 15 minutes. You may surprise yourself at the recharge and perspective that can come from a simple 30 minute exercise.

2) Set a goal.  Eating habits, strength gains, learn a new skill, enter a competition, or anything else!   The actual goal might not matter in the long run, but the simple act of pursuing a goal to achieve before the end of the year can be very empowering and motivating.  Pick something that sounds fun, something that you are curious about, and go for it!  You’ll need someone to hold you accountable, so grab 2 friends that are on-board with your goal and hold each other to it!

3)  Make an investment by spending more time or money on your health and fitness.  This is similar to buying stocks when the price is low.  Your motivation is low, and a great way to add value is to commit an extra investment into your fitness.  Maybe you can practice foam rolling and recovery every day.  Or maybe you can invest in a couple personal training sessions to improve your double-unders or muscle up.  Make the investment now and reap the rewards!

4)  Phone a friend.  Call a friend and invite them to CrossFit!  You’ll be helping them by introducing them to your fitness community and it will help you re-ignite the fire and excitement for your own training!


I hope that one of those ideas sparks a fire for you to push through your Fall Funk!  As always, if you’d like to talk with a coach and want some help creating a plan, let me know!

Nick Prohaska | 816-659-3076 | nick@kcicrossfit.com

10 Habits to Stop Having

KCI Community,

I’m not sure about you but I’m a huge fan of podcasts.  They are a great way to learn new things, reinforce good habits, and deepen your expertise.  One of my regular podcasts is Chasing Excellence by Ben Bergeron.  He is a prolific CrossFit Coach and Affiliate Owner.  I think he has a lot of good knowledge to share, even if you don’t CrossFit.

I encourage you to listen to a recent podcast of his regarding habits, and specifically habits to NOT do.  Whether or not you agree with all of his suggestions, you get a sense that he lives by a clear set of principles and guidelines.  Below are my notes I took while listening to the podcast (so the text below is my interpretation and not his words)  I encourage you to listen to the full podcast by clicking the link below and taking your own notes.

 

10 Habits You Should Stop Having: Ben Bergeron

https://itunes.apple.com/us/podcast/chasing-excellence/id1170629044?mt=2&i=1000412054360

Here are my notes:

Don’t hit the snooze button.  By hitting snooze, you are procrastinating the very first task of the day: simply wake up.  What are the actual sleep benefits of 9 more minutes in bed?  Negligible.  Set the alarm for the time you actually want to wake up, and hold yourself accountable.

Don’t get mad in traffic.  You can’t control it, so don’t let it make you angry.

Don’t show up late.  Your time is just as valuable as everyone else’s, and showing up on time sends the message that you value others’ time as much as yours. (Always makes me think of Fast Times @ Ridgemont High…Spicoli)

Don’t tolerate gossip.  Gossip erodes trustworthiness.

Don’t watch the “news”.  Politics, Hollywood, social media, etc.  These are all forms of entertainment and their job is to grab and hold onto your attention.  There are far more productive things you can spend your time on than the “news”.

Don’t pass judgement, don’t criticize.  Let’s not pretend that we have all the answers, because we don’t.

Don’t eat and scroll (on your phone) if you’re with others.  If you are looking at your phone, you are sending the message that what’s on the phone is more important than the other person.

Don’t look at email before lunch.  Put the most important things first.  Email (for many of us) can be a major distraction.   For heaven’s sake, don’t wake up and check email first thing.

Don’t leave dishes in the sink.  Stay uncluttered and finish what you started.

Don’t wait for perfect.  “Jump and grow wings on the way down.”  The first iPhone didn’t even have a calculator.  Just go and do it!

10 Benefits of CrossFit

What’s the big deal with CrossFit?  Does it actually live up to the hype?  It absolutely does!  Here are the Top 10 Benefits of CrossFit: 


 The Community at a CrossFit gym is a top benefit and reason so many people lose weight and get in shape with CrossFit


1. It’s actually fun.  Your workout routine should be fun!  We’ve all tried those fitness routines that are awfully boring, and CrossFit is definitely not that!

2. You’ll feel better throughout your day.  Some pretty amazing things start happen when you exercise regularly, and your mood and natural energy levels will improve!

3.  Every day is a different workout.  And every day you will finish the workout and feel refreshed, recharged, and more confident.

4. You’ll be supported.  You’ll have the support from your coaches and other members.  Everyone is there to get in better shape, so we all help each other along the way. It’s very powerful!

5. You’ll be challenged, and that’s part of the recipe to lose weight and get in shape.  CrossFit offers you the challenge you need to succeed.

6. The coaches care about you.  You’re not just another gym member.  Your coaches own the business and treat everyone like family.

7. You’ll sleep better.  I can’t promise you’ll sleep more, but you will experience better quality of sleep with a regular fitness routine.

8. You’ll gain confidence.  CrossFit will have you try new things, which is a great way to boost your confidence!

9. You can actually do it.  CrossFit isn’t as scary as the internet makes it seem.  Normal people do CrossFit, and so can you!

10. You’ll see results.  It’s not magic, and takes some hard work.  But CrossFit can be the perfect tool you need to see a huge change in your health and fitness.

The truth is, you have to see it to believe it.  We invite you to come check out a class.  You can participate if you want, or just sit back and watch.

If you’ve identified it’s time for a change; a healthier life, more confidence, or just a change in your fitness routine, take the next step.  Give KCI CrossFit a call and come try a class!

5 Tips to Live Fit While You Travel

How to prioritize your health & fitness while you travel.  Our 5 tips to help you be fit on the road.  

 

Work travel can be stressful and unpredictable. You may be at the mercy of a daunting conference schedule, back to back meetings, or demanding client functions.  Being a “road warrior” often means we put our own health and fitness on the back-burner.  

Moreover, if you are a “road warrior” and travel the majority of your week, I’ll dare to say that you MUST figure out a way to prioritize your fitness while on the road.  It can be easy to view business trips as “cheat days” and allow yourself to make excuses for not having a fitness routine.  I told myself those lies for almost a decade!  I always said, “I’ll workout when I get home.”  But let’s be real, you won’t prioritize your health and fitness when you arrive home if it hasn’t been a priority throughout your work week.  And that was so true for me. 

This principle is true for a workout routine and nutrition choices.  Life on the road usually equals more calories, alcohol, carbs, sugar, salt, fat than you probably should be consuming.  If you eat poorly when you travel, is easy to eat unhealthy at home .  It’s not easy to travel and eat well.  Period.  But, in my book, it’s essential.  

Fortunately, there are ways you can break the “road warrior” mold and prioritize your health and fitness when everyone else is not.  Below are my top five tips for prioritizing your health and fitness while on the road. 

1.  Your success depends on your MINDSET

Are you willing to sacrifice?  More specifically, what will you be willing to sacrifice?  Do you have the ability to say “No” when you need to?  Will you be able to say “Yes” to the right decisions?  To really succeed, you will need a crystal clear vision on your health and fitness, and take ownership of each aspect.  Exercise, food, drink, sleep and stress are all, for the most part, in your control.  You must be able to control as much as you can!  The only way to succeed is through changing your mindset.  You are in control!  I recommend finding a fitness coach, personal trainer, remote coach, or someone that can hold you accountable to developing and executing your strategy.  

2.  Prioritize your Workout. 

If your work travels are anything like mine, my entire day is run on a tight calendar.  Meeting at 9, presentation at 11:30.  Lunch with a vendor at 1pm, etc.  Sound about right?  So, if you are going to workout at all, you have to put it in your calendar and stick to it.  Here’s where the mindset come in.  How much time do you have, realistically?  If you truly only have 7 minutes of free time in the morning while you are getting ready – you need a 7 minute workout for the hotel room.  And if you have 30 minutes, what can you do?  I’m not here to give you the top 5 exercises to do while travelling.  Rather, what I am suggesting is that you actually have the time, whether you believe it or not.  Put the workout in your calendar and make it happen. Morning, noon, or night, it’s a non-negotiable.  Alright, you want one exercise tip?  Do air squats while you shower.  It might not be pretty, but I bet you could do 100 or more squats. Then do 100 more while you brush your teeth.  It’s all in the mindset! 

3.   Prioritize your Nutrition 

What’s the mindset here?  Control what you can, when you can.  Start by controlling something easy; snacks.  Travel with healthy snacks, and only buy healthy snacks.  Fruit and nuts are the easy option.  Skip the overpriced airport snack stands and pack your own.  That creates an easy win.  Now, for your meals.  You need to do your homework ahead of time.  Know where you’re going and what’s available, and make a plan.  How many times have you been running late for the convention and grabbed the oversize muffin from the hotel lobby?  Chalk that up to mindset and lack of planning.  Then if you are going out to eat for lunch and dinner, try to be the one that selects the restaurant, so you are in control of what you eat!  Do your homework and read the menus at some of the top restaurants beforehand.  If that isn’t an option, sometimes you just need to play defense.  Obviously, don’t get the french fries as a side dish.  Don’t eat the bun.  Choose chicken.  No pasta.  Listen, there are a million guidelines you could follow, but the point is – control what you can, when you can.  I know how hard it is to eat clean on the road.  But if you can’t be 100% clean, it’s not an excuse to “cheat” or eat 100% poorly.  Change your mindset and change your eating behaviors. 

4.  Alcohol

Yes, I’m serious.  It seems like business travel and alcohol go hand in hand, am I right?  This one will sting for a lot of you out there, but you have got to take it easy on the booze.  Start to get real with yourself and you’ll come to the conclusion that you don’t need to impress anyone because you drink or, just because there’s an “open bar” doesn’t give you carte blanche to overindulge.  I’m only speaking from experience, but I noticed a massive shift in my physique when I cut the alcohol intake.  Determine your health and fitness priorities and stick to your guns.  Have one beer instead of three.  Choose one glass of wine instead of a double whisky and coke.  Or just skip it altogether.  Your mindset must change, and this might be the hardest change to make for some of you, but it is 100% necessary.  

5.  Sleep and Stress. 

You’re probably on the road because you carry some importance with your company.  There’s pressure to close the sale.  Make the client happy.  Solve the problem and turn the company around.  And, if you’re like me, you are under stress when you travel.  You can’t let the stress build up and not have a proper outlet for it.  You need quality sleep – so take control of it.  Look up the top ways to impact your sleep and take control of your sleep.  And while regular exercise may be one of the best ways to manage stress, you need other tools in your arsenal.  Mindfulness, breathing exercises, and conversations with loved ones are at the top of my list.  Listen, if you allow yourself to be stressed out, that will carry over into every part of your life.  You have to change your mind that you need to minimize the bad stress!  

These suggestions might seem overwhelming at first and feel like you are sacrificing a lot.  In the long run however, I think that by making these sacrifices you are actually taking control of your life and therefore will feel more free!  My last tip, one that I eluded to early on: you need someone to help you come up with a plan.  I wasn’t able to make these changes on my own.  I have a fitness coach and a spouse that help me every step of the way.  I’m accountable to them, and couldn’t be more grateful for those relationships.  So if you’re anything like me and want to change your “road warrior” ways, find a coach.  That’s the first step. 

Gratitude & Grit | The History

 

 

By now you’ve seen our Core Values are Gratitude & Grit, and hopefully you’ve taken a look at what that means us us.  If not, you can read about it HERE.  What makes these values so special to us is the way they came about and the story behind it.  

The hashtag #gratitudeandgrit came from a random Facebook post, on a random Thursday in June after an open-gym session.  We immediately knew the slogan rang true for the members of KCI.  But it took a few months to realize that Gratitude and Grit were the perfect Core Values for us.  

A little background on the post:

Holly is a 2.5 year CrossFit veteran.  She’s one of the most dedicated people when it comes to attending class.  She sacrifices more than many people know to get to the gym regularly.  Yet she has her own struggles.  (You’ll read those soon)  And she has a great perspective on life.  

There’s a member at KCI who was diagnosed with cancer and started treatments in February of 2017.  Other than the days immediately following her treatments, she rarely missed a workout.  She came in to her normal class times and modified the exercises she couldn’t do, or shouldn’t do.  She never complained.  She was always encouraging to others.  She always worked as hard as she could. To simply call it inspiring would be a grievous understatement.  It was awe-inspiring and near miraculous to see her in the gym from February – September.  

Here’s Holly’s post from that Thursday in June.  It’s short, raw, and laced with emotion:

Reality check: showed up at the gym this morning, a little whiny, feeling tired, having cramps (tmi? sorry), gonna workout because I have to, not because I want to but not very motivated.

Decide to make up a partner WOD I missed yesterday and at the last moment, another lady comes in so I actually have a partner. My partner is fighting stage 4 breast cancer, still a CrossFit badass, lost a freaking fingernail during the workout (side effect of chemo), apologized to me (um, really?), threw on a pair of gloves to keep the blood under control, and KEPT GOING, LIKE A BEAST.

Suddenly I was embarrassed that I whined about my cramps and I was ashamed for feeling tired today. She’s an amazing athlete, has a stellar attitude, and is most definitely kicking cancer’s ass.      #GratitudeandGrit

Knowing the hearts of both of these women, that hashtag rang out like a shotgun in my head.  It clicked, it just made sense.  Gratitude and Grit.  It’s so simple.  Yet, so hard.  It’s what we are striving for, and it’s how we are living right now.  These values are lived out and cultivated in the smallest moments in life.  The small, seemingly insignificant moments can be the most powerful when building character.  KCI CrossFit is a place to live out and cultivate Gratitude & Grit! 

It is our wish that every member of KCI CrossFit lives with these values close to their heart.  And it is our mission to develop and cultivate Gratitude and Grit within all of our members.

If you’re on a fitness journey, we’re here to help!

 

Gratitude & Grit – Our Core Values

KCI CrossFit was built to bring people together and provide a framework for them to create the happiest and healthiest version of themselves.  We collectively agree that we are striving to be the best version of ourselves and that we are committed to that pursuit today, next year, in 10 years and in 60 years.  We welcome newcomers into our community and treat them like family.   As a community of like-minded individuals, it became apparent that a common set of values and norms were needed.  A compass to help guide us.  A road-map to follow.

  #GratitudeAndGrit


Gratitude & Grit Core Values

Let’s use an analogy to understand why the Core Values are important and how they affect our overall health and fitness “journey” to creating the happiest and healthiest versions of ourselves.  

To create the healthiest and happiest versions of ourselves we need a vehicle to take us on the “journey,” and we need a road to drive on.  

Our mentality of Gratitude & Grit is the vehicle.  And our habits/actions are the roadway.  Habits with our lifestyle, work, sleep, nutrition, and exercise are the major components that make up the roadway.  KCI CrossFit strives to provide the roadway, the path we can take to lead a healthy and happy life.  What we are also trying to provide is a tune-up, check-up, and upgrade to the vehicles we are driving.  A refining of our mindset; and an owner’s manual on how to drive the car.  

Gratitude & Happiness

Happiness isn’t a destination. It’s not around the corner or on the other side of a difficult situation.  That’s a hard truth we’ve had to realize.  We must chose to be happy, wherever we are because the journey never ends.  And this is the essence of gratitude.  Whether we’re talking about the “fitness journey” of losing weight or getting in shape, or the journey of life.  We won’t find lasting happiness at an arbitrary “end” destination.  

If I lose 20 pounds, I’ll be happy.  When I have 6-pack abs, I’ll be happy.  If I make $100k a year, I’ll be happy.  If I have 2 kids, I’ll be happy.  If I can buy a fancy car, I’ll be happy.  If I can retire and move to the beach, then I’ll be happy.  

These cultural norms are unfortunately not grounded in truth.  While achieving those goals may bring momentary excitement or happiness, it will be short lived.  Very soon, we will realign our goals and be striving towards the next “thing” without lasting happiness.  Always chasing a moving target!  

Conversely, cultivating gratitude yields happiness today and nurtures our capacity for happiness in the future.  Recognizing what’s already in our life that we can be grateful for.  Realizing the abundance that we already have and being thankful for it.  We are grateful for our spouses.  Our jobs.  Our safety.  Our freedom.  Our health.  And on!

Practicing Gratitude

Our attitudes are magnets.  Whatever we put out, we will attract.  Whatever we are looking for, we will find.  If we look for positivity, we will see it all around.  And if we see more positive in our lives, we will be generally happier.  And thus helping us achieve our primary goal:  creating the happiest and healthiest version of ourselves.  This is the core importance of gratitude in our lives.

What does Gratitude look like?  What are some of the actions of this mentality?  Well, here’s a few off the top of my head:

Gratitude means smiling.  Looking people in the eyes.  Active Listening.  High fives.  Being on time.  Using manners..  Encouraging words.  Lending a hand.  Working hard.  Never quitting.  Making sacrifices.  Saying “Thank You”.  Volunteering.  Just to name a few!

So, all that to say, gratitude is immensely important in our lives, and it’s importance translates to working out, our fitness goals, and overall health.  Gratitude is a mindset, and it’s also an action.  We live out our gratitude mindset through our daily actions.

Now, Grit.  Like Gratitude, Grit is a mindset that must be developed, and it’s also an action.  Developing grit doesn’t happen by chance.  It happens by doing; by taking action.  

What is Grit?

Grit is “getting knocked off the horse and getting back up.”  Grit is the willingness to try new things.  Grit is living outside your comfort zone.  Grit is building discipline.  Grit is accepting that failure is part of the process.  Grit is never quitting.  Grit is being resourceful.  Grit is making hard decisions.  Grit is making sacrifices.  Having grit means living with integrity.  Living with grit means having persistence when things get hard.  Having grit also means we don’t make excuses.  We could go on!

Grit in the gym means all of those things!  Results don’t just happen, and there aren’t shortcuts.  Hard work, persistence, integrity, and failure are all necessary parts of the process – whether you want to lose weight, gain muscle, or build confidence.  You see, to change our bodies we must push outside of our comfort zone mentally and physically.  We must make sacrifices.  We must find a way when the way forward is unclear!  Developing and practicing grit is at the core!

Cultivating Gratitude & Grit  @ KCI

KCI CrossFit is a place to cultivate grit.  We require hard work and persistence.  We are putting daily disciplines into practice.  We are parents, business owners, employees and we are making sacrifices to achieve goals in all areas of our life.  KCI CrossFit is a training ground to apply grit into all other areas of our lives.  Working out is hard.  CrossFit is hard.  We learn the basics, practice them and become better!  And therefore, cultivating grit helps us become the healthiest and happiest version of ourselves.  

Bringing Gratitude and Grit together is our recipe for success.  As a fitness community, we rally around a common goal and come together.  We encourage and challenge each other.  We have high expectations and hold each other accountable.  We celebrate successes and stick together when things get hard.  We are a family!  

5 Ways to Break Through a Training Plateau

Have you stopped seeing results from your training?  Do you feel bored sometimes?  Are you not progressing your strength or skills like you used to?  Feeling like you’re just going through the motions?

Remember the feeling when you started training?  You were sore.  Workouts were hard.  You wanted to come in every day and push yourself to see what you’re made of.  But those feel like distant memories, am I right?

There’s a good chance you’ve arrived on the Training Plateau.  And it’s ok.  Everyone comes to the Training Plateau from time to time. Even the fittest, most committed “exercisers” will hit a plateau.  It’s bound to happen.

Often times there are clear signs you’ve arrived in a comfortable spot in your training – the plateau:  You show up a few minutes late.  Warming up – nah, you don’t really need to do that any more.  Coach is addressing the class?  You already looked at the WOD and know what to do.  Constantly checking your phone during class?  Haven’t tried for a PR in awhile? Cherry pick some workouts?  Don’t have time for mobility/cool down?  I’m guessing if you’re comfortable – a few of those will sound familiar.  Welcome to the Plateau.  The plateau of comfort and stagnation.  The only way to get better, stronger, leaner, healthier is to keep moving and get off the plateau!

Now that you know where you are, its a lot easier to know how to move forward!  Here are a few simple steps you can employ to break through your training plateau, get out of your comfort zone, and start seeing results again!

Declare Where You Are

Say it out loud.  Tell your friends.  “I’ve hit a training plateau. I feel too comfortable.”  This isn’t some fancy 12 step program, but when you invite someone else into your space, it will automatically help you be more accountable.  You have to admit to yourself that you don’t want to be comfortable anymore, and a great way to do that is by simply telling someone else!  You and I both know that you can’t grow/learn/lose weight/get stronger if you remain in a “comfort zone”.  And a training plateau is just that, “comfortable.”

Change Your Routine

This doesn’t need to be a drastic change.  Maybe justcommit to coming to class 15 minutes early.  Try a 30 day challenge.  Consider attending a different class.  Stay after class and work on a weakness.  Whatever your current routine, make a small change.  I recommend asking a coach a productive way to change your routine!

Work on a Weakness

Running.  Weak core.  Hip mobility.  Upper body strength.  Any of those seem like a weakness of yours?  What do you avoid?  Chances are, if you avoid it then it will be a weakness.  Dedicate some extra time to develop your weakness.  Find a buddy to do it with you!

Develop a Strengh

What is something you love?  A skill you are good at?  Get better at it!  Why not?!  Spend that 10 minutes after class getting better at your strength.

Sign Up for a Competition or Event

Tough Mudder.  OCR.  5k.  Charity Run.  Local CrossFit Competition.  Go for it!  What do you have to lose?  Put yourself out there and get uncomfortable, and I guarantee you will break the plateau!

It’s time to break past your current plateau!  Continue to push, challenge, and strive to better yourself!  Be willing to analyze your current mood, situation, and outlook on your training.  When you realize you’ve hit a plateau, take some steps to keep moving forward!  And if you want some help, we are here for you too!