I suck at CrossFit. It’s all good. I sorta laugh at it — to mask the pain from my love/hate relationship with being crossfit.
Even at my peak of crossfitness, most workouts slammed me on the rubber mats or left me slumped against the wall praying to catch my breathe. Overhead squats, heavy presses, loads of toes-to-bar or, well, just about anything shoulder-related, guh. Or pull-ups or double-unders. And running…
In my effort to improve my crossfitness for the summer, I searched the interwebs to find ways to get better at CrossFit. A few themes were consistent. So if you feel like you could be a better, more fit you, these 3 tips will help you get over the hump and back on the Gainz Train:
1. Have a goal with a plan.
I want to be jacked, shredded, swole, and strong like bull. Also, I love to eat ice cream and drink bourbon. So yeah, there’s that. I have to maintain realistic and attainable goals for myself given my personal levels of dedication for each. Find your goal and train with intent each day. Be smart about your goals and design a plan to reach each of them in a specified time. Need some guidance? Ask one of the coaches to help you map out a plan.
2. Be consistent and patient.
When I eat well for a week and hit my 3-4 workouts, I expect abs of steel and to kill my workout on Monday. Then Monday arrives and I gained 2 pounds and finished the workouts 3 minutes after everyone else. FML! Many times we expect a few workouts and a week of good nutrition to give us 12 weeks of results — even when we know that’s unreasonable. Stick to your plan and remain patient. Set a couple short term milestones while you’re moving toward the long-term goals. Focus on your goals and plan, stay the course and be patient, and you will achieve results.
Train for something. Sign up for a local CrossFit competition, run the half marathon or an obstacle race, go on long hikes somewhere new in the metroparks every weekend this summer. Just do something outside of your current comfort zone. Or do the very best thing you could do to better your crossfittiness, go outside and PLAY!
If you’re trying to find inspiration for going back to the basics to rekindle your CrossFit flame and start to kick major ass, memorize the old school motto and spend your summer months living in tune with these words:
World-Class Fitness in 100 Words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” – Coach Greg Glassman, Founder and CEO of CrossFit, Inc.
Break it down to the basics:
1. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Sounds pretty paleo, right? But it doesn’t need to be some strict, no bean eating, carbs are the devil diet plan. A clean, regular diet supports proper immune function, acts as an anti-inflammatory to the digestive system, and promotes overall health and function to our bodies. Fuel your workouts and feed your results.
2. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. CrossFit is the Jack Of All Trades program. Strong bones and muscles strengthen the body and burn fat while improving coordination, agility, and flexibility. The big compound, functional movements we train use multiple joints and improve motor mechanics. Not to mention, lifting weights makes you sexier in and out of your clothes.
“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe
3. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. A well-thought out CrossFit program is constantly varied, designed for continued results, to build muscle and burn fat, and remain challenging for all levels of athletes. Also, don’t get too caught up in too much crossfittin’! Try something new. Step outside your comfort zone frequently.
Maybe we’re not gonna suck at CrossFit this summer.