5 Things to Remember in CrossFit

Here are five things to keep in mind when doing CrossFit.  These are usually recommended for newbies but they work great as reminders to all of us who have been doing this for a while.  A good “reset” comes in handy to re-motivate and re-assess where you are.

1. Diet is very important.  Think about fueling a race car, you wouldn’t put any old gas in it.  You put in high performance fuel for a high performance output.  Eating crappy food is not going to get you a better workout or help lean you out.  In fact it undermines your whole effort.  If you combine clean food and plenty of water you will feel better in your workout and thus get better results.  Lean meats, veggies, nuts and seeds, some fruit, little starch and no sugar.
2. Rest days are important but you don’t have to be a couch potato.  Active recovery on rest days is okay, walk, hike or bike, yard work etc. Just don’t go for a high intensity workout.  Setting you workout days at 3-4-5 days per week is a good plan and you should be trying to move it up over time.  5 days a week is the max recommendation.  Set your goal and make the appointment every day it’s scheduled.  Keep getting 7-8 hours of sleep, too.  Don’t undermine your performance by trying to finish Game of Thrones every night.
3. Yes the exercises are challenging.  Use good judgement in picking your weight.  It’s always a better choice to stay light and work on perfect form then to try to go heavy.  If you feel your form breaking down, back off the weight and hit those lifts with great form.  If you practice perfection you will be more efficient when it gets tough.
4. Log your workouts.  Keep your book handy and make lots of notes to yourself.  Weights, reps, how they felt, what you want to work on.  It’s a great reference in the short and long term. Don’t rely on your memory, all those reps and numbers run together.  It also gives you a reference of your progress, i.e. in 3 weeks you improved your deadlift by 30lb!  Celebrate those wins!
5. Stay humble- just like backing off weight to stay safe, come into the gym with a humble attitude.  On any given day I will get my butt handed to me on some workout.  Don’t think you need to go with the Rx, prescribed, weight if you can’t handle it.  Doing 100 reps with bad form because you can go fast is asking for injury.  Listen to your coach when they tell you to slow down and use good form, you may have to drop some weight and may not be the fastest, but it will make you better and avoid injury.

WODs this week- POKER(Friday), Heavy squats, lunge/squat/situp triplet, Run/jump rope duo, run/ring dip couplet and TIRE FLIPs.

HOME WORKOUTS- POKER, TABATA triplet, EMOM, burpees/squats/hollow rocks triplet, Pushup/squat/run session and DEATH BY 30M

Schedule- Monday-Friday 5 am, 4:30 pm and 5:30 pm.  Saturday at 7 am.   On Ramp by appointment, FREE TRIAL workout by appointment.  Invite your friends, coworkers and family.

Sesame Cucumber Salad