Motivation is What gets you Started,
Habit is what Keeps you Going.
My last post covered the problems associated with having no over-arching “Why” to drive you to achieve success. Well, me, specifically. We define “the Why” as that intrinsic (internal to oneself) motivator that keeps you focused on your goal. Without one, I would argue, you could become lost to the wilderness of laziness, sitting in your pants on a bed eating mince pies (“maybe”), and consigning training to the ‘all too difficult’ pile. I argued in my last post that while you can achieve a level of success without a ‘Why’, you will never achieve your true potential.
Well, while I struggle with my ‘why’, and just let “Habit” drive me to the box on a pissy wet Thursday 6AM session, I should also take stock of the successes I’ve had in CrossFit and strength over the last few months. Specifically, I embarked on a Weightlifting programme much earlier this year, with the goal of, by Christmas, a 110kg Clean & Jerk, and an 80kg Snatch. “Why”? Because the last few CrossFit Opens have highlighted a weakness in my strength. Why do I want to do better at the CrossFit Open despite it not leading to anything higher? Dunno…..
Anyway, I began the programme in March, I think, with my personal bests as:
- Clean & Jerk – 102.5kg
- Snatch – 75kg (persistent for 2 years)
- Bench Press – 105kg
- Strict Press – 82.5kg
- Deadlift – 200kg (last achieved in CrossFit Keelhaul, circa Jan 14)
Following the AMRAPPlusOne 13-week Weightlifting Programme (@amrapplusone on Facebook, Twitter and Instagram), I dipped in and out as my schedule allowed. There was a 3-4 week break in May, and I restarted the programme as soon as I completed it; I’m on Day 55 again now.
In that time, I also recognised that I wasn’t eating enough, and upped my KCals per day to 2400 (from 2100) to cope with morning strength sessions and evening CrossFit Watford sessions. My bodyweight was 82kg when I started.
As at now, my scores are:
- Clean & Jerk – 107.5kg +5kg
- Snatch – 80kg +5kg
- Bench Press – 112.5kg +7.5kg
- Strict Press – 85kg +2.5kg
- Deadlift – 200kg +Same
Bodyweight: 84kg +2kg
It’s now late November and I have defeated my Snatch goal; I reset that immediately in an attempt to get an 82.5kg Snatch by Christmas. I have also achieved 77.5kg at 0630hrs very recently (yesterday) which shows that I am becoming more comfortable at those weights. A 5kg increase in C&J is pleasing and I’m ploughing on to get my target. If I don’t, it’s no biggie, it might have been a little ambitious and I am pleased with where I’ve got to so far. The Bench Press and Strict Press have been a bit of a surprise but perhaps shouldn’t have been given CF Watford’s strength programme, and my extra food intake. While the Deadlift was a ‘match’ for a previous best, I have not been able to get even close to that since Jan 14; considering the extra 3.5 years I now have on that, I am exceptionally pleased with that.
Without going back through my notes too much, there are also notable increases in CrossFit across the board: Barbell cycling has improved (not as much as I would like but it really has done); balance and proprioception (especially in Pistols!!); Wall Balls (50 unbroken this morning, without a warm up and ‘easily’); I have a much better endurance ‘engine’ (seen with significantly improved FGB-style WODs); and I’ve improved in gymnastic ability overall (muscle ups, handstand walking, etc). As the New Year rolls in, I’ll be seeking to lean-out a little after Christmas and will then switch focus to the 8-15 min MetCons that are typical of the CF Open. Goal for CF Open 2018? Better than last year, despite the age 😉
A reflection like this is extremely important every so often; it’s easy to think that you’re in a rut and have plateaued but if you stick to CrossFit as it is meant to be (5 days per week, 3 days on , 1 day off) then you’re unlikely to truly plateau and will always see gains, as long as you get the nutrition, rest and mobility in too.
So, even without a deep, burning “Why”, “habit” is enough to keep you going – for how long? I guess we’ll have to wait and see; that said, I feel a new goal is just around the corner (top 20% on CF Open, anyone?)