Should You Go To Crossfit?

“Hi Dave, I'm thinking of attending a crossfit class once per week, to compete against people again, what do you think”

This was a message sent by a client recently, which of course I answered.

But I thought it made for an interesting newsletter.

I have spoken out against crossfit many times over the years, most commonly to say “it's a great idea, poorly executed”

I have no issues with the idea of crossfit, my problem was always with the lack of quality control within the brand.

Now, I'm not here to bash anyone or anything.

What crossfit does very well, so well that and old friend of mine who is a former crossfit affiliate (deaffiliated due to the quality control issues I mentioned) uses the tagline “social fitness”

There's something special about training with company

Being in a group of people with a shared goal.

Having peer support

Chasing the people in front of you, encouraging those behind you

Of course, crossfit isn't the only place this happens, most sports clubs are built on this

Martial arts clubs rely on this

Any place where people take their training seriously is generally a very supportive place.

People there generally acknowledge effort over ability.

So to them it doesn't matter what you can and can't do, it only matters how willing you are to put the effort in

It's what I refer to as attitude

If you have attitude, others will recognise it and will help you.

So never be afraid to go into the “scary” gyms, they're the places where you'll find the best people, the most support and as a result you may actually find yourself having the most fun while making the most progress.

Ignore the name above the door, experience their attitude

And if it turns out the place isn't for you, walk.

And try the next place and the next thing.

Until you find a place that gives you the training experience you are looking for, no matter what that may be.

Regards

Dave Hedges

www.davehedges.net

Off Season, altitude and attitude

Over the last month, I have noticed a recurring theme.

Several people have reported annoying injuries and tightness in recent weeks. This coincides with the return to school, the winter sports season, and a general increase in activity following a summer break.

The Importance of Rest

Taking time off isn't the main issue. It's the rapid change in activity levels that poses a problem. Rest and recuperation are vital. The demands on our time and energy can be overwhelming. Therefore, when we have the chance to step back and unwind, we should take it.

The Detraining Effect

I've never been a fan of the “grind” mentality. However, there is another side to consider: the detraining effect. Attributes like endurance, speed, muscle mass, and strength all decline when we don’t train. The rates of decline vary across these attributes, but you will notice a drop in performance after about four weeks. Some may see a decline in just two weeks, while others may take closer to six. Regardless, four weeks is a significant marker for noticeable changes.

You may also experience a decline in reaction time, coordination, and timing. Fortunately, these aspects tend to return quickly. However, strength, power, and endurance take longer to recover and require more effort.

The Good News

The good news is that everything comes back. It’s just a matter of how long it takes and how much work is needed to regain your previous levels of fitness.

I grew up training in martial arts, where we do not have a defined season. Competitions and events can occur at any time throughout the year. Most fighters aim to stay close to their fight condition, except during holidays.

We advise fighters to maintain their weight within 10% of their fighting weight. This is a loose guideline; the concept is more important than the exact number. We strive to be only a short peaking cycle away from being performance-ready, as we may not have a large window to prepare.

Constant Readiness

For security and use of force professionals, the situation is different. They need to be ready at a moment's notice, without any preparation. These individuals must maintain a constant state of readiness, similar to martial artists, but without the structured peaking programs.

The Off-Season

Recently, I have been working with field sports athletes. These athletes have defined seasons that can become intense. As the season progresses, players often break down due to accumulated mileage. In-season training is essential to mitigate inevitable fatigue and keep players competitive and off the physio table. Once the season ends, a well-deserved rest is crucial.

However, this rest should only last a few weeks, perhaps a month. After that, the off-season must begin.

Building a Strong Foundation

The off-season is where we build a strong foundation. It’s the time to develop strength, mobility, endurance, speed, and power to a higher baseline. It’s also the period to address any injuries or problem areas.

When the new season kicks off, athletes will have a greater reserve to draw upon as fatigue sets in. This preparation helps to delay the decline in attributes as the body tires, endures physical stress, and competes in extended tournaments.

An old friend of mine refers to this concept as “Glide Ratio.” An airplane can glide a certain distance forward for every meter it descends if the engines fail. The better the glide ratio, the smoother the aircraft can be flown to safety. The higher the aircraft flies, the further it will travel before it inevitably meets the ground.

Gaining Altitude

The off-season is about gaining altitude. It’s a simple concept but not necessarily easy to execute.

As always, feel free to hit reply and share your stories or questions for future discussions.

And don’t forget, I am looking for reviews on TrustPilot. I have received a few since my last request, and a few more would be greatly appreciated. Leave your review here.

Chats soon!

The Importance of Warming Up for Optimal Performance

Understanding the Warm-Up

No one enjoys warming up. I certainly don’t. It occupies a significant space in my mind.

Recently, an online client shared her thoughts on the training app. She mentioned spending more time on warm-up drills, believing that this was where most of the benefits of her training would come from. And she is absolutely right.

When I create a training plan, I view the warm-up as the key to unlocking peak performance in the "main" exercises. These "main" exercises target the attributes we aim to improve, but everything begins with the warm-up.

The Science Behind Warming Up

Research shows that warm-ups have minimal effect on training performance, especially in weightlifting. However, in the real world, the impact is much more significant.

A warm-up serves several purposes, whether they are real or imagined, measurable or psychosomatic. In strength training, the warm-up is primarily about weight acclimation. It prepares the body to handle the working load, ensuring that the last couple of sets are challenging yet manageable. But before that, we need to awaken both the mind and body.

Action Triggers in Warming Up

In psychology, there is a concept known as an "action trigger." This is an action that, once performed, prompts the next action. We all have these habits that we execute without conscious thought.

For example, making a morning coffee often starts with putting the kettle on. In my experience, warming up acts as an action trigger. Observing individuals at WG-Fit, whether they arrive early for a Bootcamp session or rush in for lunchtime workouts, I notice how grabbing a skipping rope and starting to warm up transforms their mental state.

Within a minute or two, their demeanor changes. The glassiness in their eyes fades, and they begin to engage. They seamlessly transition into the next movement, and by the time they set up weights for the main exercises, they are entirely different—ready for action.

Preparing for the Main Exercises

Going back in time, packing a training bag the night before can also serve as an action trigger. Once packed and left by the door, it signifies that you know what you’re doing, making it easier to follow through.

Now, let’s discuss warm-up content. I often program a pulse raiser—something simple to kickstart the body, pump blood, and raise temperature. If it also incorporates a coordination element, it engages the brain further.

After that, we move into specific movements, which are carefully selected. This is where I invest most of my thought.

Tailoring Warm-Ups to Individual Needs

Lifting involves fundamental movements: Push, Pull, Hinge, and Squat. However, individuals may have unique needs due to injuries or discomfort. A sore knee, a bad back, or a dodgy shoulder might require specific attention to ensure effective pushing, pulling, hinging, and squatting.

Incorporating rehabilitation exercises into the warm-up can save time during the main training session. The 100 Rep Warm Ups represent this thought process. You can see them here: 100 Rep Warm Ups.

For clients focused on injury management, as well as athletes, warm-ups are tailored to meet their specific needs based on assessments.

Engaging with the Warm-Up

When I see people going through warm-ups half-heartedly, treating them as mere box-ticking exercises, I realize they aren’t engaging with the process. There may be a lack of understanding about the purpose of the movements, or the exercises may be too generic to hold any value.

This is why many people dislike warming up. They are often impatient to get to the "fun" stuff!

However, if you discover a warm-up that gets you breathing and sweating, alleviates pain, and leaves you feeling taller and lighter, you’ve struck gold. Over time, if you notice injuries diminishing and mobility improving, you are making progress, and your subsequent training will benefit as a result.

The Right Duration for Warming Up

Take the time to warm up properly. The 100 Rep Warm Ups typically last between 8 to 15 minutes, which should be sufficient. If you find yourself warming up for more than 20 minutes, it’s worth questioning the effectiveness of your routine. Either you’re not planning to train seriously, or you might be doing the wrong warm-up.

If you suspect the latter, revisit the YouTube link provided or feel free to reach out to me for a discussion.

Final Thoughts

Before you go, I recently got myself listed on TrustPilot to enhance my marketing efforts. I would greatly appreciate your help in getting started.

Would you be kind enough to use the link below to leave a quick review? You can simply provide a star rating without needing to write an essay. Any feedback you offer will help get the ball rolling.

Here's that link: TrustPilot Review.

Thank you, and I look forward to hearing from you!

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Regards

Dave Hedges

www.DaveHedges.net