I'm continuing with the questions I explored last Tuesday, "How long does it take t improve at CrossFit?" The answer, it depends, is not satisfying. However, it does put YOU in control of your fitness journey. That's a satisfying thought, your improvement is not up to chance, it's up to you.
It depends on your current level of conditioning, it depends on how consistently you attend classes, it depends on how much extra work you put towards skill development by taking specialty seminars, skill sessions or private training. It depends on how well you eat, how well you recover, how many hours you sleep. It depends on your lifestyle.
However, our good friends at Beyond the Whiteboard, who are data geeks like us, have crunched the numbers for us. They looked at Fitness Level data from over 65,000 athletes over the past 6 years and analyzed it to see how long it takes to increase your Fitness Level. They found, on average, it takes 5-6 months of consistent CrossFit to improve your Fitness Level by 10 points.
BTWB looked at Fitness Level data from over 65,000 athletes over the past 6 years. They found it takes 5-6 months of consistent (3 days per week or more) to improve your Fitness Level by 10 points. Of course, you have to be able to do most of the workouts as Rx for them to count towards your Fitness Level.
They also found that working out 5 days per week week produced 27% faster improvement than 3 days per week. Even increasing from 3 to 4 days per week is associated with 10% faster improvement. We’ve often heard people discount the value of only working out 2 days per week, but the data shows that those athletes only progressed 7.5% slower than their 3 day per week counterparts.
Of course, you need to be able to do the Fitness Level workouts as prescribed. Do you notice how many BTWB Fitness Level workouts we do every week? How many of those are doable by everyone? All of the Speed, Power Lifts, Olympic Lifts and Endurance workouts can be performed as prescribed by everyone.
Many of the Bodyweight workouts such as 100 sit-ups or 100 burpees for time, 2, 3 or 5 min max reps double unders, can be done by most people. Even if you get ONE double under in that time you still did it as prescribed. It all counts. This week alone, Monday, Tuesday and Wednesday's workouts all count to your BTWB Fitness Level. Next week, 5 of the workouts count toward the BTWB Fitness Level. We program these workouts regularly so that you can keep working on your BTWB Fitness Level.
The BTWB folks found that improvements come quickly for new CrossFitters, and those of who who've been doing it for a while have a diminishing margin of return. They also found that improvement depends upon nutrition, sleep and recovery.
New & Intermediate CrossFitters can improve quickly
The bottom line is fitness is a journey. It takes consistent daily effort. You may have breakthrough workouts, you may regress. Improvement, while an upward trending line, is never exactly linear. You will have ups and downs, your diet may go sideways. No matter what happens, just keep on trucking. Get back on track, get your ass to the gym, eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Get 7-9 hours of sleep. Good luck!
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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