I got to spend a moment with one of our newest family members yesterday. She said she spent the weekend more sore than ever and we talked about what was "good sore" for someone young in their CrossFit career.
One of the benefits of not having a constant influx of beginners and On Ramp classes is that we get literally months to get to know our new faces and focus on them. We get to spend time and really dial in technique, load and intensity.
That's where our conversation started- with technique, load, and intensity. The continued pursuit of sound and correct technique will always be our goal. Figuring out appropriate load is probably one of the hardest things we do. Our best tool, of course, is experience but beyond that, the athletes log book is critical in determining appropriate load.
We don't care if you use iphone pictures, a WODBook, an app, or a carrier pigeon but you HAVE TO write down your work. Take it one step even better (yes, I mean that) and take notes about your workout too.
Take last weeks 11-11-11. We've been doing the same Veteran's Day workout since 2004 or 2005. This year, 121 wall ball shots messed me up. I know why, and if I make a note of it in my book, I'll be able to make a good decision next year when that workout comes up again. If I fail to log it, and fail to make a note of it, I won't remember the 10 days of pain it's caused me and I'm likely to repeat the same, terrible mistake.
Pain is a good lesson, but it's not what we're going for. Yes, it's OK to be sore. To have a body part feel a little spicy, a little angry, a little, well- used. When you can't sleep, can't sit on the toilet, can't reach your hair to wash it-- that's too much.
It's important that our new friends realize that a little sore is OK, pain is not. We're here to help them find the right balance of load and intensity to achieve this. We'll use their log book to guide us.
And we'll use all the time we need to get it right.
It's our hope that this CrossFit journey is a long one, there's no need to rush into it all crazy right now. We'll get there, all in good time.