Adaptation To Exercise, Realistic Individual Expectations, and Healthy Competition

Deadlift Burpee WOD from the CrossFit Games 2008
5 Rounds of:
5 Deadlift 275/185
10 Burpees

Here at CFES we harbor an environment of  constant measurement and feedback on where you currently stand and how you are progressing.  We value measurable improvement or positive adaptation within our exercise program.  Setting goals and achieving them is an exciting and motivating part of what we do here.  Many of you have gotten used to the extreme rate of improvement, or the instant gratification period of adaptation that occurs during the early phases of participation in our program.  Now that most of you have been participating longer, and it is getting harder to improve, some of you are struggling with the reality that your rate of improvement is slowing down.  Some of you have unrealistic expectations of how you should rank among your peers because you do not objectively understand the factors that cause our results to be different from one another.  All of this measuring can be a very healthy and motivating part of what we do here, but when viewed incorrectly or misunderstood, this system can be un-motivating, discouraging, or even downright dangerous.  The following discussion is intended to give you some perspective on how to view your own personal results in a positive and realistic light, as to maximize your understanding of the rate of adaptation and your sense of well being within our program. 

First let me explain the graph above.  This is strictly a theoretical best-fit curve representing adaptation to exercise.  There is no actual data represented here, it is just a model by which to give you some perspective on adaptation to exercise over time.  A real person would have peaks and valleys much like a stock market graph.  There are many factors that could change the shape of these curves such as injury, illness, diet, frequency of workouts, and motivation level or technique breakthroughs.  On average and in general the progress would look something like this over time.  Keep in mind as you read this article that I will discuss different measurable variables, but the discussion of the dependent variable could represent anything measurable ie. overall fitness, power output, max deadlift, max pull ups, Fran time, 1 mile run, blood pressure, body fat, bone density, cholesterol or anything else that you could possibly measure relating to your health and fitness.  The higher the value of the graph, the more favorable the value of the dependant variable.  So I am saying that for variables like Fran times or cholesterol levels where lower values are actually more favorable, we will still represented these with a higher value on the graph.  Simply put, higher represents better here regardless of the variable in question.

The first thing to realize is that the rate of improvement in the initial phase of exercise is going to be much faster than it will be as time goes on.  Eventually all variables will reach a plateau, although none of you are there yet.  This should not be shocking, but I think many of you fail to realize it.  When I started CrossFit 2 years ago, I had a max deadlift of 275 and six months later I could deadlift 365.  So I improved 100 lbs in six months.  Many of you had a similar experience, so now you think you should be able to add 100 lbs to your deadlift every six months.  So if that were true, here I am 2 years later and I should be able to deadlift 675.  And in 2 more years I will be able to lift 1075.  It seems obvious when you put it in perspective, but many of you are failing to realize that this type of linear progress is not possible indefinitely.  All you see is that you do not PR by 25 lbs every time we lift like you did initially.  Take a deep breath and tell yourself its okay.  You still are going to improve, but those improvements are going to be smaller and spaced out over more time.  Eventually you will reach a true max potential for any given variable and then you will try to hold it there as high as possible, for as long as possible, before the inevitable aging process takes over and the value digresses.

The next thing to realize is that we all start at a different level and we all have a different potential for improvement.  Athlete A is someone who starts CrossFit at a relatively high level of fitness (or any other variable you want to measure).  Athlete B starts at an average level and Athlete C starts with one foot in the grave.  Generally the least fit person has the most potential and will improve the most, but probably will never reach the same level of the person starting with the highest level of fitness.  Remember the kid on your youth sports team who got the most improved award.  Athlete D is the exception to this idea and they are one of the main reasons we need to have this discussion.  When you started off, you were ahead of Athlete D and you expected to stay there.  But now they are passing you up in certain areas.  Why is this?  Should you work harder?  Should you eat better?  WTF?  You can 't take it anymore!  Step back and take a clear objective look at yourself, at Athlete D, and at the variable in question.  Lets look at each person as an individual who possesses individual qualities and individual athletic potentials.  So when you came in here you could do Fran faster than Athlete D, but here we are 6 months later and they are beating you.  Could age be a factor?  If you are 45 years old and were fairly fit when starting, and Athlete D is 25 and was deconditioned, Athlete D is probably going to pass you up at some point.  Lets get real here.  If you weigh 100 lbs and could press more than D initially, but they weigh 150 and they have passed you in strength.  Is that any reason to beat yourself up?  You might actually still be stronger pound for pound.

Lets look at max strength on a particular lift, say push jerk.  I have recently had many people come to me frustrated that someone who used to lift the same amount as themselves can now lift a good deal more.  What factors can cause this?  A few factors would be technique, flexibility, build, and size.  If someone is way more flexible that you, they are going to be able to hold more weight overhead because they can get into a more solid lockout position and they are not fighting their own muscle tension to do so.  So you can work on your flexibility.  If someone is bigger than you they it is likely they have more muscle than you.  There isn’t much you can do about that is there?  You could take HGH although we wouldn’t recommend it.  Think about these things objectively and consider yourself as an individual with individual strengths and weaknesses or physical advantages and disadvantages.  If Travis and I could push jerk the same amount of weight, it would be far more impressive that he can do so at a body weight of 165 than I can at a body weight of 185.  So the fact that I can push jerk more than Travis is no reason for the little guy to go home and beat himself up losing a good nights sleep over it.  By the way bro you’re a fucking stud!  The point here is to think about these factors and look at yourself as an individual.  We are not all the same and we should not expect to perform the same as one another. 

If you are really motivated and really want to get an edge on someone who physically has the edge on you what can you do?  Turn your efforts towards diet, flexibility, form, technique, and getting enough sleep because if you train with us, you probably have already maxed out on intensity.  But you can do everything under the sun that your competitor is not doing, and they still might beat you.  Its okay because you are all the better for having tried. 

Competition.  We love it, we live for it, it drives us to succeed.  Coach Glassman said, “Men will die for points.”  He was absolutely correct.  We see it every day in here.  Unfortunately when competition is not viewed properly it can also can ruin our day, our self-image, and just be downright dangerous.  Although we do want you to know where your ability level stands within in the group, we want these comparisons to be a healthy and motivating experience.  It is again important to realize your individual abilities and to work within your abilities.  When Athlete D passes you up on back squat ability, it is not time to throw caution to the wind and go for a bigger lift just to stay ahead.  If you forgot to check your ego at the door, you will probably hurt yourself.  Now it is the time to compete against yourself and to tell Athlete D, "Great job brother!"  After all they have much bigger hips and thighs than you do and they were born to back squat.  Chances are that you will probably be able to walk over to the pull up bar and knock out twice as many pull ups as Athlete D.  Pride yourself on your strengths, and work on your weaknesses.  Either way do not let your deficits do anything more than motivate you to persevere.   

Check your egos at the door every day.  You all have made tremendous improvements over the last year and you all should be proud.  Realize that as time goes on you are going to struggle in certain areas and excel in others.  Don’t let your struggles get you down.  You can't always improve all the time and we don't all improve at the same rate at all things.  You are going to have goats, or things that you just struggle your ass off with.  The good news is that at this point for your gender, age and size, you are probably already in the 90th percentile of the entire human population.  Isn’t that pretty damn good?  Shouldn’t you be proud of that rather than beat yourself up over your fellow athlete who in the 97th percentile.  We don’t even know of any other place besides a few other CF facilities where the athletes have accomplished so much in such a short period of time.  You all are amazing people and amazing athletes.  You make us very proud every day and you should be proud of yourselves everyday too.

 -Over and out.

Comments

[Pat H.]

Justin,

Awesome post!

[Roger]

well, I thought the post on being a skinny bitch as great, this one take the cake! Really well said Justin!

[Cherie]

Justin - you have been addressing all my weaknesses this week. I know these are not directed only at me but they sure do apply and it seems I'm not alone. So here I go again...

I had a few months of crossfit experience when CFES opened so I got used to being somewhere at the top of the leaderboard. As others started ramping up, caught up, and surpassed me, I did go thru the discouragement you mention above. But over the past few months I have tried to be happy with Kensoing myself with 2-5lb PR's here and there and "trying" not to compare myself to the 20lb PR's of Athlete D. On those days when I do leave the gym happy with my 2lb PR and go home only to find that I'm dropping on the leaderboard, I look at my journal and try to make myself feel better by looking at my overall progress. Yesterday I put my lifts, squats, benchmark girls and other measurements on a spreadsheet. I counted 30 PR's in the past 3 months. So while I may be dropping on leaderboard, I am progressing and will continue to work on my weaknesses (flexibility, diet, mental toughness, etc, etc.) until I reach my peak and start to Kenso myself by 1/4lb increments.

Once again, thank you for the outstanding program you guys provide to us! Not many programs provide not just training on the physical side, but also on the mental side. I love you guys!

[Eileen D]

Brilliant, Justin! I think you've been listening in on my therapy sessions with Travis. Heard loud and clear! Thank you. I'm still going to chase Leslie, Xenia, Carol and Ruth, but mainly as a yardstick for my own progress. Ditto Pat's, Roger's and Cherie accolades!

[Anne]

Everyday that we are alive and have the ability to CrossFit is a blessing. Not that I don't have my days, b/c I certainly do- but the alternatives are far worse.
Great post, Justin!

[Matt P]

Justin, very insightful, once again.

To all- does anyone know a good massage therapist for a sports massage?? I have a knot in my back that is killing me and there are not enough tennis balls or foam rollers in the world for me to get rid of it.

[Gia]

Really like this post Justin (and all of the other posts that follow--wow Cherie what a great thing to do!). All of it is so true and Roger can attest to how frustrated I have been hitting that plateau. I really let it get me down. In hindsight I should have confessed my defeat to you guys to get either a kick or a pat on the back. Fortunately for me, Roger has stepped in for the pats (and the kicks when I deserve it). But I am trying to get back on the horse and regain some confidence.

When I first started, I was amazed at how much weight I could lift. My competitive nature wanted me to surpass myself every time I entered the gym. My ego came with me and so consequently, I left totally crushed. I was focused on the wrong things. I think probably one of the most important things that I've learned recently, is pulling back a bit on weight and pushing on form and technique. Or maybe I can't go as fast, but if I do it correctly now, it will pay later. I'll be honest, some days it's really hard, but like you said, look at the bigger picture. I think I honestly don't know what I am capable of and right now I don't give myself the benefit of the doubt. Then, something I struggled with for a month or two, I can suddenly do and frankly, even though the step is smaller, it is a lot more rewarding.

Big thanks to Justin and Travis for always insisting on good form and correct movements. Otherwise, I am pretty sure those lines could easily be going down, not up.

[Brooke]

Great post Justin. Really well stated!

Off to work on my flexibility, diet, form, technique and getting enough rest.

[Justin Riley]

One thing I would like to restate is that even though you feel like it, none of you have reached at the flat part of the curve. You have just reached a ragged fluctuating part of the curve that would look like the stock market graph. Peaks and valleys in the short term, but overtime steady growth.

The curve is flatter now, but there are so many factors that are going to allow for consistent improvement over time. Confidence is something I neglected to mention and cannot overstate. Gia, for instance, when you get to close to your max jerk, your mind starts to block you from dropping down under the weight to lock out. When it gets heavy it gets fucking scary and your body defaults to a safer movement, the push press. Every athlete will have to cross this hurdle. Some will jump right over it and some will fall again and again before they get it. As confidence builds and you commit to dropping under, BAM! Technique breakthrough and 25% more weight over the next couple months. Its going to happen, just a matter of time and repetition and determination which you have plenty.

A major key to this whole picture is believing in your self and knowing that you have much more potential, and knowing that you will jump that hurdle. I just finished reading a fantastic CF Jounal articel on Positive self talk vs. negative self talk. You have to believe in yourselves and envision success. If you only beat yourselves up and get down on less that successful days, you will defeat yourselves and limit your true potentials. Some people will eventually quit because their head has nothing but negative thoughts and they have defeated themselves. If you feel like this is you I suggest you look up Kyle Maynard and listen to what a guy with no arms and no legs has accomplished in the sporting world because he does not even see failure as a possibility.

We are here telling you all these things daily and sometimes I don't think you believe us. You let negative self talk block you from your desires. BELIEVE IT! Envision it. I see myself going to the CF Games again next year. I will stop at nothing to make it happen. That is the only reason its going to happen and it is the only reason it happened last year. In my mind it has already been decided, is my destiny. When the time comes to dial my training and lifestyle for the qualifier, I will eat sleep and breathe committed to the goal. If I do in fact fall short, I will have made myself mentally tougher and physically better, and I will have no regrets to look back on. Success comes in cans, and we have truckloads of those cans around here. All you have to do is drink from them daily.

[Lesley Heller]

Eileen: U r so good for my self-esteem. U r just as strong as us old gals, but thx for the compliments. Lesley

[xenia]

Justin, great post. You have been very inspirational to me this week. Saying this, I don't want to take away from the time you spent on your post on paper towels, chalk, and dry erase markers. Both posts have a place now and in the future.

Eileen, I hope you realize that you are an inspiration to us!:) If you and Anne would like some help with the baby party please let me know. I would love to help out.

Matt, I go to a Bowen Therapist. Talk to Brian tomorrow morning about his different therapies. I will be at crossfit at 8am if you want Bowen therapy info.

[Lesley Heller]

Eileen and Anne: Love to help out anyway I can for the BB shower for Baby Crossfit. She deserves a great welcome!!!!!!!!!!!!!!!!!!!Lesley

[Matt P]

Xenia- "Bowen therapy" no way here is a quote from the website:

"A series of simple, gentle, non-invasive moves done across muscle and connective tissue - usually with the client fully clothed. Rather than overpowering the body, these moves encourage and assist the body to heal itself."

Several things wrong from that: 1) "gentle" - I need a knot in my back released from doing hang power cleans, not from over-doing it in the garden. 2) non invasive... WTF, I need someone to stand on it.. it needs to be invasive, the more invasive the better... 3) "with the client fully clothed"- what the hell am I paying for then???

Thanks for the tip anyway.

[Justin Riley]

Matt, I go to Judy and Bethany Terwilliger. Non-invasive is a complete lie. That shit is painful and they reach so deep inside of you that you feel violated. Judy has brought me back from career ending injuries before. I highly recommend you go see her. The trippy thing is that she probably will not grind on the knot, but will work around it and find the source of where the know came from. Most aches, pains, and adhesions are the result of very complicated muscle imbalances and the where the symptoms show up is distal to the actual problem. Go in and see for yourself. Massage therapists who grind on most make problems worse more often that they actually help solve them.

[xenia]

Matt, ask around the gym, there is nothing gentle about Judy or Bethany. I was ready to hit Judy when she was working on me today:)

[travis]

matt... bowen is NOT gentle, justin, brian and i call bethany the "bone crusher" for a reason... ive been going for over a year and its awesome stuff. justin... great post lots of great advice and insightful hard work you put into that. thanks for the shout-out as well.

[Chris Nelson]

Cherie.... You Re smoking hot... Just N observation... Brian don't kill me . You have not only an incredible body bit your Athleticism is incredible too.. You are doubley hot. .. Your husband is my inspiration... He crushes the WODS although he is technically younger than me... He is a fucking bad ass.. Don't sell yourself short you too are. Fucking stud ...... Family of baddasses

[Matt P]

Travis- bone crusher was what I needed to hear. Thanks Justin, Xenia and Travis for the referral. I'll get in and hopefully be able to do the DL WODs at 275# again ASAP.

[John Michelmore]

Justin and Brooke, thanks for the advice this evening on pullups...probably stuff you have been saying all along...BUT, tonight, for some reason it came together, and before I knew what I was doing, I had done 10 in a row...and actually felt like I was doing pullups! Maybe a little thing for most, but it was a HUGE breakthrough for me!

Kind of ties into Justin's post today. I just keep trying, and sometimes it sticks. Anyway, thanks for all your support and advice. I really do listen (yes, to you too Travis, even though it probably doesn't always seem like it). Just nice to know sometimes it actually provides results! You guys are GREAT! Thanks Much.

[Nancy]

Amazing post Justin - you and Travis have created a truly special place for people to come and have a positive and consistent growth experience. Ken and I may not be world class athletes, but coming to your place continues to change our lives for the better. We have crazy respect for you both..Thanks for everything you do! Brooke is a true professional as well, and fits right in.....