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I would say one of the most profound training statements that have stuck with me the longest is, “if you are comfortable while training, you are wasting your time.” What exactly does that mean? It means that if you are just doing ten pull ups in multiple sets, you are wasting your time. If you easily lifting the usual bar weight, you are wasting your time. If you are just knocking out one push up after another, you are wasting your time.
Disclaimer, I am not an expert and I don’t even come close to knowing it all, however, I am always studying ways to improve, get stronger be more efficient. OK, so maybe it isn’t wasted time but if you are looking to improve, you are crawling to get there. Even if you are thinking, “I just want to stay fit.”

I have come to realize that maintaining that perfect balance isn’t really achievable. Life moves forward and the body adapts to whatever stress is put on it. If it isn’t challenged appropriately it could then slowly regress to a lower level of performance.
If you are looking to improve performance you will need to raise the intensity, amount of resistance and or reps depending on your goals. For intensity you might want to shorten the time it takes to complete the rep scheme. For resistance you can increase weight . I am always asked about strengthening the pull strength, I just add weight. 100 pounds of chains or a 70# plus 35# KB. Set your goals, start small and add weight and or reps each session. If it is a goal, hit it twice a week. If you want to increase your push up strength hold a band across your back and do your push ups. You will discover that it is easier at the bottom where it is normally harder and harder at top where it is normally easier. For muscle endurance, increase reps every session. These training cycles should be programmed for spans of weeks and then changed so the body doesn’t “get comfortable.”

KB pull upsChain pull ups2
If you truly want to get bigger, faster or increase your endurance, check in with one of the coaches. If you have questions we will do our best to get you the answers. Please understand that if it requires programming time or involved sessions we are happy to provide some personal training sessions for you.

January is the time for new year’s resolution, but a resolution without a plan is just a good idea. CrossFit Iron Legion is teaming up with Lurong Living once again for the Resolution Challenge! The Resolution Challenge provides what you need to not only make healthy new year’s resolutions, but it gives you the community, accountability, structure, motivation, competitive atmosphere, and education you need to making your resolutions become your reality.
Real change starts here at Iron Legion.
The Challenge allows for individuals to compete simultaneously as an individual and for Team CrossFit Iron Legion. This 5 week Challenge tracks your diet, progress in achieving your New Year’s Resolutions, body composition, weight, personal goals, workout performance, and improvements. Whether your resolution is to lose a few lbs. from the holidays, improve your diet, or prepare for the Open, the Resolution Challenge is built for you.
Registration is open now and the challenge starts in January!
Here is a great overview of the challenge: