You’ve stumbled into a very effective training methodology in the recent past – Crossfit! The workouts are getting better and you’re learning more every week. Here are a few tips and tricks you can employ in and out of the gym to ensure your training results continue to flourish in a safe and positive environment.
Train with a Buddy
There are plenty of reasons you should be training with a partner. You’ll always have someone watching your back, spotting you in case of injury. Creativity always comes into play – a partner may be able to think of new approaches to certain exercises that haven’t struck you quite yet. Having a buddy also allows you to “reserve” the next training station. Should it appear open, one of you can jump to it, while the other cleans up your current station. And movements like Pull-ups can be way more productive when using a partner to facilitate full range of motion as well as training past failure. Finally, training with a partner (or partners) is, plain and simple, just more fun! WODS that are enjoyable will keep you coming back, and it’s this kind of training consistency that leads to greater overall long-term training result success.
You are what you eat. And no matter what your goal or which sport you choose, your body uses the macronutrients in the foods you eat for some pretty specific and necessary purposes. Protein sources such as lean meats, eggs, whey protein powder and dairy help your body recover from tough workouts. Carbohydrates such as rice, pasta, grain, fruits and vegetables give your body the fuel you need for tough workouts. And the right kinds of fats – fish oil, egg yolks, and almonds – give your body essential materials needed for organ and brain function. Toss in a multi-vitamin to cover your micronutrient bases, and a gallon of water a day for digestion and function, and you’re well on your way to a body which is functioning at 100% – meaning your workout and recovery quality will skyrocket as well!
Warm up first – Sure, 5 or 10 minutes might be a bother now, but missing 5 to 10 weeks for a strained shoulder is much worse. Hit the Compounds (squat, bench press, deadlifts) each week for overall body power and core strength maintenance and improvement. Target mobility – every time. Include one-arm push-ups, double-unders, and strict pull-ups daily. Don’t just stick with the movements at which you excel. Attack the areas of weakness first, with the greatest possible intensity, so that these can grow into areas of strength. Use handstands on a daily basis. Plank – to the point of pain! And don’t forget Farmer’s Walk – every time. Wrap up your day with L-sits, frogg stands, and basic gynmastic work as your body starts to cool. And of course, keep your post-workout recovery (foam rolling, Epsom salt, ice, massage, hot and cold water) prepared and on the ready!
You’re training in an explosive style, using a great deal of the gym/box’s resources. Therefore you need to go out of your way to ensure you’re treating the gym with respect. You don’t need to throw weights after you’re done using them. Not only can they bounce and lead to injury of others, but the weights themselves also do tend to incur damage over time. Unless you want your membership revoked – or membership rate going up – it’s a good idea to respect the weights and set them down carefully. Wait your turn on machines. Don’t stare at the fairer gender, no matter how enticing their gym attire. You’re there to work! Study the techniques of those around you seeing great success – briefly. You don’t need to shout or curse to find incredible training intensity. And it’s perfectly fine to train Crossfit without explaining it to everyone who walks past you.
Crossfit is an effective and creative beast that can help you push your body to new realms. Adequate preparation and execution will ensure you are able to maximize your potential in the shortest amount of time. Good luck!