'Consistency' as defined by 6x Regionals athlete Ev Dalecki


The CrossFit Regionals are done and dusted for another year!
I thought I would take the opportunity to share some of my reflections on the experience with you all. 

2018 marked my 6th year of regionals competition and it was one of my favourites. 

In the past my experiences haven’t been so positive for many reasons. Whether thats due to over training, being injured or putting too much pressure on myself to achieve a specific result.

This year there was no pressure, I was doing it to push myself and also show everyone that you can get to high levels of performance by being consistent over time. 

My training volume this year was the lowest it has ever been going into a competition like this, but I am NOT trying to imply that you can train as little as you like and still compete at a high level. 

This is just a representation of where I am currently after 7 years of consist training and focus.

I believe this is the most important attribute a person needs to have if wanting to achieve long term sustainable results. In my 7 years of CrossFit I have made every mistake one can make and have trialled and tweaked everything to do with programming, coaching, gyms, nutritional approaches, rehab, sleep optimisation etc. 

Whilst those things are obviously important, they are not the be all and end all. There is no magical program. There is no one best gym. All you need to is to be surrounded by people who care about you and are willing to help you keep creeping closer to your goals. 

If you want to get better, get stronger and more resilient as you get older. My advice is to work on becoming consistent. 

MY personal definition of consistency

1. Always having a coach

this is important because I need someone to discuss my training and goals with. I have someone to discuss with, check in with and monitor that I am doing my training. If I have someone else who cares and is invested in my progress, it makes me care even more. It is very easy to let one day off to turn into one week off when you don’t have a coach.

2. I avoid massive spikes and then drop offs in training. 

You have heard of Yoyo dieting right? Well this is Yoyo training.
Hit the gym 2 times per day for 2 weeks in a row- then completely fall off the wagon, realise you have let other areas of your life suffer (work, deadlines, housework, family commitments, friends etc)
This is a huge mistake and it is a mistake that beginners make when getting back into a gym routine. 3 days per week for 6 months in a go is better than 2 weeks all out and then off the wagon. 

3. Rest and relaxation is a HUGE part of continuing to make gains. 

I have never had more than a week in a row of total rest and no physical activity. That DOES NOT mean I have done CrossFit wods non stop for 7 years, but it means I have kept physical activity and movement as a constant. When I need time away from the gym, I take it. In that time though I walk, run, swim, play, stretch, take a lesson in another sport- whatever. Movement is a habit that I have truly engrained into my life and I will never go a week without it. 

4. Nutrition

I never go 100% strict and restrictive for any long period of time. It always makes me go backwards afterwards. Really good quality food choices, predominantly cooked at home 85% of the time. Treats in moderation. :) 

“A river cuts through rock, not because of its power, but because of its persistence.”

Homework for this week. Reply to me (ev@creaturefitness.com.au) with your answers to these questions.
What does consistency look like to you? 
Name 3 things you can work on to become more consistent.