One piece of CrossFit that makes it so different than many other programs is that the results are quantifiable. It is easy to see whether or not a program is working because the beauty of CrossFit is that it’s measurable, observable, and repeatable.
With the help of Paul Elliott, we were able to put together some graphs/charts that show the effectiveness of our recent squat cycle. This was important to me because we asked a lot from you during these 13 sessions and I wanted to be certain that the effort put in was comprable to the results garnished.
Nearly 90 people updated their numbers in WODIFY in this strength cycle which gave us some awesome data to use. The average increase in the 1RM Front Squat was over 15 pounds. This is an incredible number and should make it very clear that those who focused on the program and made it into Vitality, saw some amazing results.
Another graph that gives us a great look at the results relates the increase in pounds to the training attendance for the athlete. Some of you had results less than the average but also only made roughly half of the training days. This is where you need to be realistic in your expectations. If you were unable to come to a number of sessions, you can’t expect to reap the same benefits from the program. If it was easy to do half the training and get the same results as others, things would be very different in the world of sports.
Don’t be frustrated if you were below the average and you came to the majority of the sessions. There are a lot of factors that come into play when we deal with strength cycles. One very possible reason could be that your absolute max didn’t increase but your ability to complete more reps at a higher percentage of your 1RM improved. I am a firm believer that this is what makes an elite CrossFitter. To me, it is more important to have a higher capacity at your 85% than it is to have a huge 1RM with limited reps at your 85%. There is a strong possibility that with the exposure of squatting that you received over the past 6 weeks, these 85% numbers increased drastically. We will be testing this theory in the weeks to come.
The bottom line is that if you want to get better, you need to put in the work. The more sessions you made it to, the higher probability you had to get stronger throughout the cycle. This is the same for anything, the more you work at something, the better you will get. Yet another reason why I love CrossFit, work in = results out.
Lastly, don’t be upset with a 5# PR….PR’s are few and far between, be excited when you get them. The longer you do CrossFit, the fewer PR’s you will see. Celebrate the small victories and be proud of yourself. Don’t compare your gains to others, too many variables you don’t know. Be content with your capabilities. Another strength cycle starts in a few weeks, it will be Shoulder Press and Ring Dips.
