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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 06-08-2011, 06:34 AM   #1
Patrick Eichmann
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Plateauing....

Looking for some advice:

Ive been active in crossfit and general fitness activities, e.g. Running, lifting routines, etc for the past 7 years and have noticed that I'm starting to plateau, or even lose strength, is some of my crossfit related workouts. For example, at one point a year ago I had no problem completing multiple sets of 12 pull ups. Now I struggle in completing sets of 9. Same goes for the flat bench. I had no problem benching my body weight (185-190) a few years back but now struggle in putting up anything over 170.

Any idea why this plateu is taking place and what I can be doing to reverse it? I have been more focused on running recent but still work in 2 or 3 days of CF or lifting

Thanks in advance
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Old 06-08-2011, 06:40 AM   #2
Ryan Saraco
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Re: Plateauing....

Need more information. How is your diet? Has it changed? How much are you running, what does your routine look like? If you are losing unintentionally strength, something is wrong with your diet or your training.
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Old 06-08-2011, 06:50 AM   #3
Patrick Eichmann
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Re: Plateauing....

I typically will run 2 to 3 days a week, mixing up running work outs, and hit the gym 3 days a week. For the lattter I typically alternate from doing crossfit or circuit with doing push/pill workouts. Depending on the day I may go to the gym in the morning and do a light jog in the afternoon after work.

In terms of diet I'll admit ice jumped around a bit. I followed a paleo diet for a yr or so but it didn't work for me so I started to scale back on eating a ton of meat and focused more on veggies with a small portion of protien at most meals. I have also added some grains back into my diet but only do so in slight moderation.
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Old 06-08-2011, 07:46 AM   #4
Dan Graziano
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Re: Plateauing....

take a full week off maybe your body is just burnt...mentally as well as physically
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Old 06-08-2011, 08:32 AM   #5
Eric R Cohen
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Re: Plateauing....

Quote:
Originally Posted by Patrick Eichmann View Post
I have been more focused on running recent but still work in 2 or 3 days of CF or lifting

Thanks in advance
Sounds like this is your answer. Is your running improving? Look at runners vs lifters...if your are spending more time running, other areas will be neglected. Seems simple.
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Old 06-08-2011, 08:43 AM   #6
Katherine Derbyshire
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Re: Plateauing....

Quote:
Originally Posted by Patrick Eichmann View Post
In terms of diet I'll admit ice jumped around a bit. I followed a paleo diet for a yr or so but it didn't work for me so I started to scale back on eating a ton of meat and focused more on veggies with a small portion of protien at most meals. I have also added some grains back into my diet but only do so in slight moderation.
Inadequate food is a very common cause of plateaus. Might be worth looking at your total calories and your macro breakdown.

Katherine
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Old 06-08-2011, 09:18 AM   #7
Patrick Eichmann
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Re: Plateauing....

Yea, when it comes to running my endurance is building...

In terms of calories, using a standard BMR formula I need 2350 calories a day...thats before factoring in my activity levels. I probably eat close to the 2350 figure but may fall below a little.

I'm wondering if I'm over working myself?
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Old 06-08-2011, 09:22 AM   #8
Eric Montgomery
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Re: Plateauing....

If strength is a main goal of yours....more food+more heavy lifting+less running.

A bodyweight bench press shouldn't be a difficult feat for a grown man if he's training smart and eating enough to recover.
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Old 06-08-2011, 09:50 AM   #9
Katherine Derbyshire
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Re: Plateauing....

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Originally Posted by Patrick Eichmann View Post
In terms of calories, using a standard BMR formula I need 2350 calories a day...thats before factoring in my activity levels. I probably eat close to the 2350 figure but may fall below a little.
Then you're not eating enough to do anything but sit on the couch. Eat more.

Katherine
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Old 06-08-2011, 01:32 PM   #10
Patrick Eichmann
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Re: Plateauing....

Thanks.

Katherine, what do you recommend? I do probably consume more than what my BMR states but wouldn't eating more be counterproductive? Eating more would probably equate to weighing more which would make pull-ups, for example, more challenging.

again, appreciate all the advice and comments everyone.
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