Pacing in CrossFit
December 12, 2020
Written By: Coach James The workout of the day is a 20 minute AMRAP, containing some straightforward bodyweight movements of skipping, air squats, sit ups and burpees. You think to yourself, “I can do all of these movements, I am going to crush this workout, start that clock!” You hear...3, 2, 1 GO and you are off. You complete your second round (starting to breath very heavy) and you look up at the clock and realize that you are only 2 minutes into the workout. A wave of panic washes over you as you suddenly realize that you feel gassed and you know that you still have a very long way to go! I am sure that we have all, at some point in our Crossfit careers, experienced that feeling.
While it is important to push ourselves and go hard, it is just as important to pace ourselves so that we can finish the workout with confidence and get the most out of the training.
At the same time, Under-pacing, and not challenging ourselves enough is a very real problem also. Finding that balance between the two extremes is the key. Finding a pace that makes you work hard, but not so hard that you are unable to finish.
Here are a couple of options to help develop your pacing awareness:
1. Record your split (round) times
When you do an AMRAP or “for time” workout, record your time at the end of each round (or take mental note if you are able, then you do not have to stop working). You may see a small increase in your round times due to fatigue, but as you get a greater awareness and skill with pacing, you will be able to minimize the drop off in times and keep your rounds/split times more consistent.
2. Try for Negative split times
Simply put, your split times get quicker each round. You may need to go a little slower than you typically would on your first round or two, to allow you some room to increase your pace each round. The idea of “Adaptation” is closely linked to this approach. That is the body’s ability to adapt to the workload that it is being asked to perform. Think of it like starting our vehicles on a cold winter morning. The vehicle will run and perform much better if you let it warm up to operating temperatures before you ask it to drive 120km/h down the 401 at rush hour. Our bodies are the same, they need a round or two to adapt to the work before it is up to “operating temperatures” and willing to perform at a high pace.
If you feel like you struggle with pacing, give one or both of these options a try. Like anything we do or any new skill we are trying to learn, it takes practice, practice and more practice. So be patient, be consistent, and the results will follow!
Would you like to learn a new skill or work on a specific movement? Email Coach James at james@degreefitnesseaforth.com
to book a skill session and have you feeling even more confident with your abilities.
Written By: Mairead, Registered Dietitian Snacking causes a lot of worry for many people! Is snacking bad? When should we be snacking? What's the best snack? Snacking itself isn't a bad habit, unless it's not aligned with your health and fitness goals. Snacks can actually do a lot of good to keep our energy levels up throughout the day and help meet our nutrition needs. Let's check out four ways you can improve your snacking habits! 1. Think about why! If you're concerned about whether your snacks are a problem, it's worth thinking about why you're snacking. Are you hungry between meals? Do you need some fuel before or after a workout? Are you bored at work in the afternoon or need a pick-me-up? Do you need something to do with your hands while watching tv? Are you starving at the end of the day when you get home before you have a chance to make dinner? Snacks serve lots of purposes, from keeping our energy stable during the day, to meeting emotional needs. If you don't feel good about why you're snacking, it might be time to find some other way to meet that need. 2. Plan for your snacks! Often, we may know we need a snack, but not be able to make a healthy choice about it because we're too busy or just too hungry. A little planning goes a long way! Planning ahead for these times can help us make choices that align with our goals, and have something at the ready before we're too hungry to make that healthy choice. Pack a snack or have one at the ready during the times of day or situations when you know you'll need it. 3. Make them satisfying! If a snack isn't satisfying, we'll be reaching for something else soon. For longer lasting energy, choose snacks that have a combination of protein and carbs. This might include yogurt with berries, a higher protein granola bar, crackers and veggies with hummus, or even a couple handfuls of trail mix. If you find yourself finishing your snack without even noticing what you've eaten, try taking a minute to eat more mindfully and focus on your food. This will help you feel more satisfied with it! 4. Fill your nutrition gaps! Snacks are another opportunity to add nutrition to your day. Are there specific foods you're trying to add more of to your diet? Are there nutrients you feel you may be lacking? Use snacks as a way to add these in. If you're concerned about protein, try adding canned tuna, hardboiled eggs, or Greek yogurt to your snacks. If you feel you're lacking vegetables or fruit, include at least one in your snack. If you're trying to include more plant-based proteins, lean on bean-based dips or try roasted chickpeas. The options are endless! Remember, snacking isn't good or bad, and can serve a lot of different purposes. Try using these tips to help your snacking align better with your health and fitness goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Mairead, Registered Dietitian As a Dietitian, I work with a lot of different people. One common thread is that we talk about excuses. So many people come in to a nutrition consultation and tell me about their challenges with nutrition and fitness, and then follow it up by saying something along the lines of "I know these are just excuses, I can do better". The things we often consider excuses can include having a busy job and a busy family life. Working weird hours. Struggling with the cost of groceries. Caring for loved ones. Managing health concerns, chronic diseases, or injuries. The list goes on. For my nutrition clients, I rarely consider any of these things to be excuses. It's not an excuse that you can't eat well because you work long hours and then take your kids to their sports practices - these are very real reasons why you're struggling to make healthy choices. It's not an excuse if you work nights and need to get some sleep so you didn't make it to the gym - it's as aspect of your life that makes getting enough exercise challenging. Think about the things you might consider to be your excuses for not "doing better" with your health and fitness. Are they really just parts of your life or the season you're currently in? None of these things should be making you feel bad or like you're making excuses. But on the flip side, these reasons also don't mean we need to throw in the towel on our goals entirely. They mean we might need to get a bit creative, decide what's really important to us right now, and ask for help when we need it! Instead of feeling bad about your "excuses" that aren't really excuses, it might be time to find some new ideas. Working with a Dietitian can be a great way to figure out what's actually important in your health and fitness goals, and come up with some new ideas to get you there. There are always steps we can take in the right direction to move past those "excuses" and work together for a happier and healthier you! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Kelly Have you heard... "You’re too old, you’re too tired, you’re too X Y Z" to workout? WRONG! Did you know that the more you move, the less likely you are to experience injuries? The less likely you are to trip, slip or fall. If these things happen, you are less likely to be severely injured. We’ve worked with many different people over the almost 10 years that Degree has been around; hip replacements, knee replacements, strokes, members that experienced an injury outside of the gym but still came to class, etc. We often put ourselves in a box that “I can’t because…”. But, is that true? What if you just tried? Moving keeps us healthy and independent; movement also promotes recovery when done appropriately. So, how do you stick to a fitness routine? Why does it matter? And believe me, it really, really does matter. Keep it simple. I saw the most changes in my fitness/health when I ate well and exercised regularly. I didn't starve myself, I didn’t do any low fat things, I didn’t have to take any extra supplements. I just ate well, trusted the process and moved my body. Now, keep in mind things are different for me than they were 3 years ago; I have a 14 month old and a 3 year old at home. Am I tired? Yep! Do I always get a full nights sleep? Nope, never. Do I have more stress now than then? 100%. However, my why stays true. I want to grow old with power and strength. I want to keep up with my boys and beat them in races as long as I can. I don’t want to be at the Doctors office all the time (even though our local Docs are amazing!). I don’t want to be at the mercy of someone else for my own health. You have the amazing opportunity to keep moving. You have friends, family, jobs, groups and an entire world that wants you to feel good. To feel happy, healthy, strong, and not question if you can go for the bike ride, or be scared to take the stairs. The next best thing you can do if you’re stuck? Ask for help. When our cars break down we take them to the mechanic. When we need a teeth cleaning we go to the Dentist. When we have a tax question we go to the accountant. The world is saturated with health and fitness fads - most of which isn't always the best. Ask for help - Talk to a Coach that can help you leaf through what Google is telling you to find out what will actually work for you, and help you create a habit that works. Ready to get started? Email info@degreefitnessseaforth.com or call/text 519-441-7492!