5 sets of 2 Split Jerks
** Work off Rack
3 sets of:
10 Kettlebell Z-press
8 each arm dumbbell Row
2 sets of:
10 Sandbag Squats
100 Meter Sled Push 90/50
1 set of:
2:00 Dragon Stretch into
2:00 Low Dragon Stretch
Pushing Past Pain
I received a request to write a post about pushing through pain barriers in a workout. So, I will attempt to give my best advice.
First, realize that we come to the gym to train – not every day is a “test”. There is no pressure to go hard and it’s not advisable to go hard all the time. Your nervous system needs a break! So, if you like to coast through workouts at a “slower” pace than others, we find no fault in that. We are most concerned with you getting more fit, moving well and having fun.
But, for those of you looking to increase your pain tolerance, read on…
First, you should be able to distinguish between injury and discomfort. In this article, we are discussing the mental pain and physical discomfort that routinely happen in a metcon/CrossFit workout. If you experience an injury, you stop.
Next, pain is relative – some people can tolerate more than others. Believe it or not, some people thrive in that environment. And realize that no matter how “good” you get at our sport, you will still experience exertion. Genetics and training experience also play a role in being able to push – how you flush lactate; your heart rate; your ability to intake oxygen, etc.
Now that you have a little background information, here are my tips:
- Mindset is a huge part of it, so tell yourself that the pain is temporary. Personally, I’d rather hurt for a little while than regret not pushing through it.
- Learn how to pace. If you redline too early, you’re in a world of hurt. So, look at the workout and make a plan. Realize that constant, methodical movement is better than an erratic, panicked pace. Watch any Regional or Games athlete and notice now calm they are.
- Learn how to breathe. Fast, chest breaths are panic breaths. Instead, take belly breaths. Depending on the movement, you can create a breathing cadence. For instance, breathe out as you’re throwing a wall ball and in as you catch it.
- Capitalize on strengths and hold back a bit during weaknesses. Good at burpees, then knock them out quickly and make up time. Not good at toes to bar? Then, perform small sets and gather yourself during that portion.
- Realize when you are using stall tactics. A big example is that many people chalk up as a reason to rest. Instead, break up movements into small sets with short breaks and keep going. Stay away from that chalk bucket!
- This is something I do during every single workout. I focus on rep counting as a distraction and it allows me to find a flow. I even count strokes on the rower or each pedal I take on the bike.
- Set small goals during the workout. Instead of looking at the end, make a goal of finishing a movement or a round, then move onto the next goal.
There you have it. Do you have any advice for your fellow VS+C athletes? If so, post to comments.