I remembered thinking to myself once that the only true benefit I found from going to the gym was in those moments when, “3…2…1… go!” was screamed and the music was at full volume. I saw these time domains which ranged anywhere from 2 to 40 minutes as the optimum moments by which to improve my fitness.
Ironically, my Fran and Grace time got in the way of me improving my Fran and Grace time; I was obsessed with outcomes, but I never wanted to learn how to achieve them. It is only when I altered my perspective that I began to see change. While I pray that you realize that you will go nowhere without stretching and movement prep, I would like to address the strength portion of our workouts.
STRENGTH s not the ugly step sister to the sexy WOD; rather, she is the smarter, more well-rounded of the siblings; she is the one you marry not the one you take out for one night only. The strength portion of the workout is meant to increase your skill set through practice as well as provide you with an opportunity for wide range muscle recruitment. This function is essential to burning fat and developing skeletal muscle. The idea here is that we intend on losing fat not weight. If you are looking to be skinny and devoid of muscle, take up Meth and avoid weights all together; however, I think our collective goals are much grander than merely losing weight.
Your approach to weight lifting should be a two-part process; wherein, you are learning and exerting each day. In the learning process you want to ask your coach (not each other) questions about your form and appropriate loading. Do not always wait until you are cued to make corrections. Commit your errors to memory and make solid attempts at improving upon them; if you fix your feet positioning in your squat one week, do not go back to your bad form the next.
Also, you should make a conscious effort to build a knowledge base and vocabulary. If you have been at BCF for two years and the terms RM, Power, and Hang are still foreign to you, then it is time to focus a little more.
Finally, you need to record data. Each time you go into a lift, you should not have to figure out what weight is good for you; rather, you should have a sense of an ideal starting weight and finishing weight. The exerting element of your lifting is where you place demands on yourself to achieve work. Work is when you move something heavy a distance. Your body is built to accomplish a great deal and demands consistent variation of expectations in order to continue to evolve. To put it simply you need to lift some heavy stuff at least once a week. “Heavy” is a relative term, so you need to find weights that are going to require exertion while maintaining quality form. Here is a good test: If you are not sweating and taxed from STRENGTH, you are not doing it right! You should need some recovery before you get to the WOD.
So, in review, start taking your lifting seriously, stop being a silly, and all your Grace, Fran, Angelica, and Rebecca times will improve. 😉