Home > Uncategorized > Biggest CrossFit Mistakes … #4

Biggest CrossFit Mistakes … #4

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288567_1796826774384_4831827_ofrom The Box, a tip a day this week for bullet-proofing your CrossFit.

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For every CrossFitter killing it workout after workout, posting legit numbers and seeing his strength, mobility and endurance flourish, there’s the guy cutting corners or going overboard with his training, risking injury (and perhaps his reputation) in the process. Mistakes and faux pas are prevalent in every training discipline, and CrossFit is no exception. Here, two experienced athletes and trainers share their biggest pet peeves to keep you from being “that guy” (or girl).

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Mistake #4: Overtraining

Obviously, this mistake isn’t limited to CrossFit. Over-training occurs in every discipline, from power lifting to bodybuilding, as well as training for sport or endurance. But the results are pretty much all the same: decreased performance and increased injury risk. “Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So over-training happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”

So how much is too much? Unfortunately, there’s no black-and-white answer to that question; what constitutes over-training varies from person to person. “People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be over-trained. So it really does depend on the athlete.”

Fix it: First, you need to recognize the signs of over-training: inordinate levels of muscle soreness following a workout; a general feeling of extreme fatigue during the day; mood swings and irritability; not hitting your usual marks on WODs (decreased performance); and elevated resting heart rate first thing in the morning, which is an indicator typically monitored more by more experienced athletes.

To avoid over-training altogether, Gelbrich advises CrossFit newbies to start out doing only two or three WODs per week and progressing from there. For those already in an over-trained state, he says to first look at your sleep and nutrition habits. “If you’re sleeping and eating well, the only other variable is to cut back on training,” Gelbrich says.

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  • for Mistake #1, check here
  • for Mistake #2, check here
  • for Mistake #3, check here
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