November 20

How to stick at something long enough to see results – 10 years of CrossFit and counting…


Last week, Josh wrote about why he chose CrossFit – I’ve also chosen CrossFit and here’s a crazy thing: I’ve been doing it for ten years!

Lately, I’ve been thinking through how I’ve managed to stick at it for so long

Regardless of your current fitness regime, can you see yourself doing it in 5, 10, or 20 years time?

I can remember when I first started CrossFit – I wanted to be able to do it all: pull-ups, push-ups, toes to bar, muscle-ups, lift as heavy as “the girl over there”

I wanted to do every workout as it was written (RX’d) without having to scale the movement or the weight – I wanted it all, and I wanted it yesterday

One moment that stands out in my fitness journey was a trip out to a Strongman gym in Fyshwick where we had a session lifting Atlas Stones. I wasn’t able to lift a 50kg stone and I was really down on myself

Seeing my disappointment, the coach (Pete Sutton) asked me how long I’d been training? “12 months” I replied

I’ll never forget his wise words “Play the long game… If you keep training, in 10 years time you will be stronger ;)”

“10 years!” I thought to myself “That’s too far away – I want to be stronger now! I want to lift that bloody stone right now”

Well, 10 years have passed and Pete was right – I am stronger

I learnt something else too: I don’t need to have everything right now. New skills take time to develop, and while it “may not happen overnight, it will happen…” – if you’re consistent 😉

I’ve also come to realise that I don’t need to RX every workout and I don’t have to finish every workout in a big sweaty mess on the floor – The most important thing is consistency

All I need to do is show up on the regular, listen to my body and train accordingly – There’ll be days when I dial back the weight to focus on my technique and on the day’s I’m feeling strong – I’ll go for it, and lift as heavy as I possibly can

training: one more piece of the puzzle to living a great life

I like to think of my health and fitness journey as a giant jigsaw puzzle

Every day that I choose to train, I feel like I’m adding another piece to the puzzle. Puzzle pieces come in different shapes and sizes – and each piece helps me to realise the overall picture

As most people age, they stop training and their physical capacity decreases – they get stiffer, weaker, slower, and become brittle – they become decrepit

I train four times a week (regardless of how I feel), and I do it because I want to increase the quality of my life as I grow older – I like the concept of being physically capable – to be able to move however and where ever I please

While I think it’s good to have training goals – some days it can feel like they’re too much work and too far away. To help me stay motivated, I now focus on the small wins that each day can bring

For example,

  • last week I did a workout RXed -> My win was: going RX’d
  • The next day I trained by myself and scaled the weight substantially -> my win was: having intensity while I trained alone
  • Another day I subbed out the workout for a ROMWOD session (because I was feeling tired and flat ) my win was: listening to my body

Each of these days adds another piece to the puzzle

For some people, the aim is to finish every workout, in a mess on the floor – Trust me when I say that this isn’t a sustainable long-term approach – You’ll either end up with an injury or losing your motivation to train altogether

If I’ve learnt anything over the years, it’s okay to leave the gym feeling you could have done more – train today so you can train tomorrow

Another thing is I never view training as a punishment for something I ate or because I want to lose some weight to look good for a future event – I train 4x/week because it’s part of living a healthy life

If I’m not able to train in a class because I’m running the early morning sessions, I find that I have to train immediately afterwards, before I get bogged down in the day to day tasks of running a gym

I don’t let myself get distracted or let anything derail my session (including answering phone calls and checking emails) – it can be so easy to find a reason to avoid the workout. But getting it done as soon as I can, makes it easier to just say yes

So wrapping up, If you still want to be training in ten years time:

  • have a long-term view of your fitness – you don’t need to smash yourself every day (because you’ll get injured or lose your mojo)
  • you don’t have to do it all today – skills take time to develop, it won’t happen overnight…
  • consistency brings gains – the more you show up, the more you’ll progress
    figure out what your win is for the day – and it doesn’t always have to be a PR

If you’ve been training for more than five years – maybe more, I’d love to hear what’s helped you to stick it out for so long?

Perhaps you’ve only just started training – and if so, what was the win from your last training session?

Leave a comment below and let me know 😉

All the best,
Coach & Owner


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