There are many things you can do to improve your experience and CrossFit and your outcome. Listed below are our top 5 keys for CrossFit Success. They are listed in no particular order and each key can be divided into many parts. This is an overview.
1) Journal Your WODs
If you aren’t writing everything down, you don’t have knowledge. Without this knowledge you are limiting your results. Forget the fancy iPhone app or newest logging system online unless you use it diligently. Stick to the old paper and pen. Bring your log book with you and have it close to you on the training floor. It’s important we know all of you max efforts, weights in WODs, times, and even how you feel before and after including sleep/nutrition.
We have free duo tangs at the gym and here is our simple page for you to print if you need more sheets.
CFNV WOD LOG
How does your car run without fuel?? Stupid question right? Or is it. We constantly come to CrossFit and expect to kick butt at our workouts, yet, we don’t provide our body with kick butt fuel. If you are fueling your body with crap your workouts will be crappy. Capiche??
Where to start? What to eat?? Try making some small simple changes. Cut out sugar, wheat, and dairy. Eat mostly vegetables, meat, some fruit, little starch, and nuts/seeds. There are many great places online to check out food. Here are a few:
The Bible: http://www.amazon.ca/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758
Robb Wolf – http://robbwolf.com/
Everyday Paleo – http://everydaypaleo.com/
Dr Loren Cordain – http://thepaleodiet.com/
Whole 9 – http://whole9life.com/category/whole-30/
Take Rest Days. One of my favorite quotes from Mark Twight, “Work + Rest = Training. Don’t do the work if you don’t have the balls to rest.” You need to be fresh and ready to attack each workout. If you maximize your time at the box you shouldn’t be afraid to take time away from the box. With regards to sleep. Get more! Most people spend way too much time in front of a computer or tv wasting time. You are better off going to bed and getting rest. It will increase the quality of the time you are awake. 8-10 hours a night is recommended when you are training hard. Recently I asked a group of our competitive athletes about their sleep. There were 30 people questioned and only about 4 said they slept 8 hours or more. My question to you all, what the heck are you doing?? and is it worth sacrificing quality of life??
Check out this book – http://www.amazon.ca/Lights-Out-Sleep-Sugar-Survival/dp/0671038680
4) Mechanics, Consistency, Intensity
This is the most important part of the CrossFit L-1 Seminar and it should be tattooed on every instructor when they leave! No one is ready for intensity until they can show Mechanics and Consistency in their movement patterns. We have a foundation program that does a great job of doing this, but, in reality you need to focus on this for much longer than our foundations program. If you focus on these key things, in order, you will hit all of your goals. Think big picture and long term, not about killing today’s WOD and sacrificing long term gain for short term satisfaction.
Mechanics: Get the movement down with perfection.
Consistency: Repeat the movement over and over with perfection.
Intensity: Add speed and weight to the movement while maintaining perfection.
5) Mobility/Recovery Work
Strrrrrrrrretch and perform SMRT (self myofascial release therapy) Learn where your problem areas are and work on them daily. Start small, pick 3 areas, work both sides of the body. 2min each should mean 12min of mobility. Don’t be a hero and say you will do 30-60min of stretching a day. Trust me, commit to 12 min, and friggin do it!!!
Here is where you go for all your mobility needs! – Kelly Starrett’s Mobility WOD
Please add comments and feel free to add your favorite resources and keys to success via comments!!