7. Forgetting to Supplement Your Program with Basics, Strict Strength, and Supplemental Work
Just because you can kip almost any movement in CrossFit doesn’t mean it’s in your best interest to do so all of the time. Working strict strength with things like dumbbell press or tempo bench press can do wonders for the strength of your jerk or stamina of kipping handstand push-ups.
Sometimes to get better at a complex movement you need better strength with the basics as well. Think along the lines of how important the hollow position is during kipping in general and you’ll see why doing hollow rocks would have carry over into almost all gymnastics movements.
Basic skills and strict strength also overlap with supplemental work, which can be a great way to address muscular imbalances and push past plateaus. Supplemental work is also a staple in the work of some of the strongest people on the planet who employ Louie Simmons‘ conjugate method.
8. Waiting >90min. to Replenish After a Hard Training Session or Only Replenishing Protein
The fact is the majority of CrossFitters do not need a liquid protein shake post-workout. If you are just doing CrossFit as part of a healthy lifestyle or you are trying to decrease body fat, then a meal consisting of lean protein, nutrient-dense carbs (vegetables) and healthy fat is best post-workout.
However, if you are participating in CrossFit as a competitive athlete and are completing multiple grueling and taxing workouts several days per week (and many times twice per day), your post-workout nutrition becomes vital to your success. Although this is a very individualized thing, there are some constants — the first being that you need more than just protein after each session.
The source of carbohydrates should be something that will work quickly with minimal interference. Some examples would be maltodextrin or sugar. The priority is timing and you want to make sure this liquid shake is taken immediately after the session is completed in order to replenish your glycogen stores decreased from training and spark muscle protein synthesis.
Approximately one hour after drinking this shake, you should then consume a whole foods meal consisting of lean protein and carbohydrates. A great example of that would be some grilled chicken and a sweet potato. Again, the amounts of protein and carbs are extremely individualized. It doesn’t have to be the size of a traditional dinner, and each athlete must find their ideal ratio, but the constant is timing and the combining of the two macronutrients.
9. Skimping on Sleep and Skipping Rest Days
Growth Hormone (GH) is an essential part of that recovery. It allows the body to repair itself after intense exercise through muscular hypertrophy and plays a significant role in the maintenance of lean body mass. Nearly 50% of GH secretion occurs during the third and fourth NREM sleep stages.
If you are regularly skimping on sleep by 2 or more hours, you are missing the body’s prime production time of GH, and thereby not recovering as you could or should be. Basically all the effort you put into your squat cycle was just thwarted by a significant percentage if you were sleep-deprived during it.
Another important aspect of recovery is taking needed rest days. Continuing to workout through a certain level of fatigue or soreness can actually be counterproductive long term.
10. Asking for Advice and Then Not Implementing it