Call Us: (440) 427-4656

S2E18- Rookie Mistakes Pt 1.

9
Sep

S2E18- Rookie Mistakes Pt 1.

Hey guys welcome back to another episode of the Unbroken Athletic podcast. We are here in Season 2 Episode 18 and we’re talking about the top mistakes that we see CrossFit athletes make in the gym outside of the gym just in general .

Like what you hear? Share it with someone you know!

(Show notes – 0:00 – 9:00)

Shanna Tokarsky:
We have a list today that we’re kind of kind of going to run through and talk about and we’ll kind of talk about what we do to combat those because just because we’ve been doing this for a long time doesn’t mean that we don’t also make these mistakes. And I think what’s the important thing is is that we just learn from our mistakes and move forward and try to you know just make little adjustments in what we’re doing so that we get to the results that we want. And so I guess the first one that we’ll talk about we kind of hammer this in our gym and I think for anybody that actually wants to change their body composition this is a huge name because most people come into our gym looking for weight loss and so they’re thinking that hey I’m in the gym I’m doing these tough workouts I’m just going to automatically lose weight. And so the number one thing that we see is that their diet is not dialed into what their goals are so they’re not eating enough or they’re eating too much of the wrong stuff right. But more often than not like most people think oh I got to cut my calories down and so they go into this super restrictive diet where they’re eating 600 calories a day and then they’re coming in and doing something like a cross fit workout. So it’s more of not eating enough is what we see more of because they’re in the mindset of oh hey I have to diet to lose weight but they’re not fueling their body the right way. And so their workouts are lacking. They’re not recovering well and because of that to their bodies kind of don’t do what they’re supposed to do which is drop body fat build lean muscle. So as you add anything to that on the diet side.

Jeremie Tokarsky:
No you head up all the food stuff.

Shanna Tokarsky:
Yeah. I’m really passionate about nutrition because well to me I for a long time I did the things I thought I did the things I thought that I was supposed to do and they didn’t work.
So I was in the gym doing tons of cardio I wasn’t lifting weights cause I didn’t want to get bulky I was drastically cutting my calories. So using a whole bunch of stimulants to have energy because when you’re eating 600 calories a day you’re super tired and angry. So I was taking a whole bunch of caffeine I was doing a whole bunch of other stuff that probably wasn’t healthy for me and for a very long time I was frustrated. And so when people come in and that’s their goal that’s like 90 percent of the people 99 percent of the people that walking through our doors is to drop some weights.
They really mean body fat. The most important thing is that they’re eating enough of the right things to fuel their activities and what they’re doing. So like a cross fit eating enough protein is like number one and most people don’t know what that is. So I you know for me even as as a coach hiring a coach like you can get your macros from you know my fitness pal. That’s what we coaches macro. You know just eating a balanced diet that’s basically all that means is a macro diet.

Shanna Tokarsky:
So we teach that you can get your numbers from anywhere you know. But making sure that you’re eating the right one for your body and what you’re doing is super important. So I highly recommend hiring and coach me as a coach. I have a coach and that has been all the difference in the world because even though I knew what to do having that piece of accountability and having somebody walk with me through the process really made all the difference in the world. So that’s my biggest tip for that is don’t just follow anything you find on the Internet. Hire a coach that knows what they’re talking about.
And we do that here. OK. Number two what’s the number two. Weight over technique.

Shanna Tokarsky:
So what does that mean.

Jeremie Tokarsky:
I dont know You wrote it.

Shanna Tokarsky:
I would say is adding too much weight too fast. So you’re trying to move through the process without doing the work. Really to me I see a lot of people that do that that they want to move like they want a 300 pound deadlift yesterday and they just started. They want to add weight to the bar or they want to add skill to the workout but they don’t have the baseline to be able to do that to push intensity. So I think for us you know that’s a really good way to get hurt. Number one you know like if you don’t have the technique or you don’t have the flexibility or the mobility to get into a full squad there’s no point in loading up your barbell and trying to do a ton of weight on like Oh it’s quite clean. You know our front squat even until you understand the mechanics and the movement it does do more harm to add intensity and weight.

Jeremie Tokarsky:
It’s almost like if you can’t front squat. There is no purpose to continue the clean if you cant overhead squat, there’s no purpose teaching you how to snatch. until you identify and it’s part of it that it’s up there too is until you identify those weaknesses if you don’t work on them then there’s really no point of going further than the least common denominator like. So if we can’t get you squat below parallel we’re going to hang out there for a minute not to not to say that we’re not going to teach you the mechanics of clean or a snatch. I mean I think that there is some viability of that but I think in retrospect thinking back to it’s not going to do you any harm to know the movement but it’s going to do you harm to incorrectly load the bar to put you in a bad movement. Right. So a lot of times what we’ll do is we’ll drop down people that empty barbells just to make sure that they can get into that lower body position. So below parallel for the squat especially this squat cleans and for the full snatch. But I think just if you add weight too quickly you’re just hammering home a really bad technique pattern which you have to unlearn like I mean we’ve had people come to the gym that we’ve had to completely start over which takes twice as long. And there’s still not 100 percent because bad habits are hard to untrain and I don’t even.
I have bad habits from my lifting that you know that I need to work on and probably you.

Shanna Tokarsky:
NO.
Yeah I think that’s super important like you if you can’t get into the right form of like an overhead squat or something with a PVC pipe there’s no point in teaching you a barbell overhead squat right. Because you’re learning to get into that position.
Maybe you don’t have the flexibility yet to be able to do that. Like you know like you said you’re picking up bad habits. Your body will compensate you. You’ll do things you know to get into that.

Jeremie Tokarsky:
And I think the thing is is like the idea of the feeling factor like I think people are so inundated and this idea that when they go to the gym they want to feel overworked like they want to go in and they want to be like oh that was a great workout because I’m sweating and I’m about to die like I don’t think that that’s a really great indicator of a good workout. I think yeah if it tacks to cardiovascular that’s great. But in the grand scheme of thing you probably if you feel that way you probably gain. You probably burn an extra 100 calories. Big whoop. Right. Right. But the thing is is like I feel like there has been a lot of times where I’ve taken a certification course and all we were allowed to use was privacy pipes but holding positions proper positions with a simple one ounce PVC pipe has been you know the next day waking up completely wrecked and I never moved a barbell never picked up anything more than a PVC pipe and I think people just need to understand like if this is like your routine or your regiment or something that you want to do for a very long time understand that it’s okay to go backwards for a while. Like the hardest thing that you’re gonna have to do is. And mostly for males and I think for females like females is pretty easy unless you’re a competitive female. I guess you’re just as bad as the men but for like men it’s really hard to overcome that ego and testosterone of like I just want to move heavy weight. Yeah that’s great. We all want to move heavy weight. But what’s the point if you come back if you pick up a heavy weight that’s outside of your zone or outside of your range and you end up injuring yourself you throw out your shoulder you you twist your you twist your knee you screw up your elbow like those things have consequences especially in our sport like the goal of us. The goal here in our gym is always to make people’s lives better and we would be doing you a disservice if we allow you just to be like Oh yeah. Throw whatever you want on the bar and hopefully you’ll look some good rain and that’s it. I’ve always been a big stickler for form like ever since I started this journey. Yeah and granted you know there have been a couple that have slipped through the cracks like as far as like as far as technique goes but on average we like to make sure that people are lifting in a safe and effective manner. The weights aren’t we’re outside of the range of what they can do….

Listen to the full podcast to hear more