After being open for nearly 4 years now what we have found at Route 1 is that at a certain point (usually after 18 months of consistent attendance of our CrossFit Classes) there comes a point where people hit a plateau in terms of progress and look to add more volume to their training. This isn't everyone, CrossFit is a great way to achieve a high level of fitness and many people may never want or desire to step out of the group training environment. However for some people whether it be a desire to compete or just to achieve more balance in their own fitness there comes a point where they want to add more volume to progress even further.
If you're someone who struggles with toes 2 bar, maintaining a good kip swing, staying tight whilst under fatigue and generally all gymnastic movements.. You may have a weakness in your midline. Our program most definitely hits the core but sometimes a little extra work is needed to improve on your weaknesses.
It's that time of the year again when the CrossFit Open is upon us and I was asked by one of our members the other day "how can I build my engine to improve my performance at the open?" My short answer to this is "for this year... you can't!" It takes a long time to build and develop a solid aerobic base and establish an understanding of your own energy systems and thresholds... I would compare this to saying "I want to be able to back squat 150kg next week my current Squat is 50kg... Can you help me out??"