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Are you that person who has been coming to class regularly for the past 6 months but hasn't been seeing progress?
Well, how has your nutrition been, first and foremost?
How have your workouts been and your movement quality?
The first point is another whole blog in itself and may require professional assistance. Instead, I want to face the second topic; one that tends to be overlooked because ego or lack of patience gets in the way.
Movement quality and the mind-muscle connection are underlying pieces of exercising that can become forgotten when one transitions one focus from those ideals to getting the most number of repetitions, the fastest time, or lifting the heaviest weight. Now, I'm not stating that you shouldn't try pushing yourself but, don't push yourself to the point where movement quality becomes neglected or the intended workout stimulus become lost. For example, let's say that a workout is a 10 min AMRAP of power cleans, front rack reverse lunges and shoulder to overhead. The set weight is 135/95#. Your mindset approaching this workout is 'I can definitely clean the prescribed weight but, I need a different bar to get the lunges and shoulder to overhead done. I want the most number of rounds/reps so, this is what will work for me.'
As you're reading the above statement, do you think that the mindset is correct? Do you think the workout intended for you to have 2 separate bars/weights? As much as I'd like to agree with the statement, it's completely false. The power cleans were meant to feel light so your heart rate can spike, the lunges keep the heart rate high and are meant to be challenging, then the shoulder to overhead allows your heart rate to drop as the most difficult movement. If you disregard the intended stimulus and follow your own agenda, the program will not work. Therefore, when you come to class, you should try your best to follow the workout as similarly as you are able.
Concerning following the program to the best of your ability, sometimes movement modification will need to occur. The above workout involving cleans, front rack lunges, and shoulder to overhead can be modified. You'd want to pick a weight where cleans are lighter, lunges are a little more difficult, then the s2oh is challenging so, that may not be 95#. Furthermore, the movements could be changed further to possibly goblet squats, weighted lunges, then heavier push presses, or strict presses with DBs or KBs. Either way, slash the ego and follow the workout. Ask a coach for movement modification or assistance.
Next, movement quality. What is movement quality? Simply put, it's squatting to just above parallel to squatting below parallel. Therefore, don't half-ass movements just to get more reps or a faster time. Take bodybuilders for example. Their sole focus is the mind-muscle connection and achieving a full range of motion (or the most successful ones do, at least). The reason why is because the individuals with the largest and most defined, symmetric figure win. Any irregularities or variances in their figures cause points to be docked which could mean them not placing. Elite CrossFit athletes are similar; maybe not to the full extent but, their accessory work encourages muscle hypertrophy and bodybuilding to supplement the demands of CrossFit. Thus, movement is not skimped. They aspire to achieve a full range of motion because if they aren't doing ass to grass squats or strict chest to bar pull-ups, their placement at competitions and the prize purses associated could be hindered. Pay attention to the tempos in class and be respectful of the movements. When you're doing workouts, envision the muscle working and SQUEEZE. If an exercise involves tempos, follow it and feel the burn. SQUEEZE. Hold yourself accountable to achieve your near-optimal movement during workouts and slash the ego when movement scaling happens, especially during gymnastic movements or Olympic lifting. Achieve the strict movement before you add in kipping. Take off the weights and bring it back to proper lifting before you load. This will help to avoid injury and build a solid base to grow on.
If you want change to happen- focus on muscle hypertrophy, the mind-muscle connection, and movement quality. During squats, squat below parallel. During ring rows, stay as stiff as a board and squeeze between your shoulder blades. Scale, as needed, to fit the intended workout stimulus. If you follow the program and emphasize the correct range of motion- making progress will be easier versus avoiding these things altogether. Stay humble, move well, and let's build some muscle!