6 Ways to Get the Most Out of Your CrossFit Worthy Experience
So, you drank the CrossFit Kool-aid and now you can’t wait for the WOD every day. That’s great! You’ve found a form of health and fitness that is fun, healthy, functional, and let’s face it: addicting. We all dread some of the WOD’s, wishing they could just be over with when we are in them (the muscle burning, out-of-breath feeling we all lovingly hate), only to turn around the next day and be right back at it again.
You may be wondering: “How do I get the most out of my training at CrossFit Worthy?” Well, you are in luck because I’m going to lay out 6 straight forward ways to do just that, so at the end of every workout, you will leave the WOD like Luke Skywalker left the Death Star: destroyed. (Yes, there may be several more Star Wars references.)
- Set Goals. If they are long-term, make them specific and measureable. Examples might be: do a pull-up, squat x amount of weight, learn double unders, etc. We always have 1-on-1 skills sessions with a coach available for you, which is the fastest way to achieve goals. Uninterrupted time with a coach to focus and go through progressions and drills, work miracles. In the short-term, look to see at what is programmed for the day. Think about what weight you need to hit for that day for the movement, or maybe it’s an opportunity to work on technique. Look over the Metcon for the day. What are the movements? How will you break the reps up? What will your pace be? Know how you are going to attack the workout. Preparation is key.
- Visualize success. Positive visualization is a powerful tool for athletes. See your success in your mind before it happens. Put yourself through the reps before they happen. You know how you’re going to feel during a hard metcon. Visualize that too. The muscle burning, out of breath, body screaming at you to stop immediately. Then visualize yourself pushing beyond your limit. Do, or do not. There is no try.
- Warm up before and mobilize after your WOD. This one is more specific and direct. We squat a lot in here. Whether that be under a barbell, with a wall ball, a slam ball, an air squat, a clean, or a snatch. It’s a movement our bodies are naturally made for and will do at a moment’s notice, but in order to get the MOST out of your performance, warm up and mobilize every single day.
- When you arrive, head to a rower or bike for 3-5 minutes to get your heart rate elevated and blood pumping to your muscles. Not only will this prep you for ultimate performance, it will also serve as injury prevention, which is the foundation of our movement goal. Do the dynamic range of motion movements and the Crossover activation; those things alone will improve your performance in dramatic ways. Our goal for you is to move safely, efficiently, and in time, with relatively big weight. Post WOD, roll out your quads, your glutes, your calves, hamstrings. Let no muscle go un-rolled. If something hurts, let your coach know!
- Do not fear failure. Fear is the path to the dark side. Fear leads to anger, anger leads to hate, and hate leads to suffering. …Okay that was dramatic. But, Yoda had a point. Don’t be afraid to fail at a weight that you want to hit (within reason, of course). Any lifter or athlete that wants to push themselves to be their absolute best has failed, over and over again. Pick yourself up, and get back to work. Don’t be afraid to get out of your comfort zone. That’s where life begins.
- Track your work. Nearly everything we do revolves around the process of building reps or building in weight based off of percentages. If you don’t record the lifts you made that day, there will be no way to look back at what you did from the previous weeks to use for the day’s workout. If we are squatting at 62.5% of our 1RM, you need to have that info handy. Keep track of your lifts, progress correctly, and be happy.
- Our facility is unique in that our sense of community is one of our strongest points. It is stronger than all of our back squats, deadlifts, clean and jerks, presses and snatches combined. So, continue to be a part of this and communicate with everybody. We all share something in common here: a desire to find our strength, to be the strongest version of ourselves, and to push ourselves to a place we’ve never been before. Attend different class times if you can, odds are there is someone you’ve never met before or haven’t talked to in a while because they usually do afternoon classes and you are an early bird, or vice versa! Above all, enjoy our community and always work together to achieve your potential.
Use your fitness. Take what you do here and go be awesome out in the world. Don’t limit your fitness and movement inside of our walls. If you want to compete, find a competition and go compete! Go for a hike, a walk, a bike ride, anything that you can think of. Do handstand walks while you grocery shop. Hit some burpees in the middle of class/work to stay energized and fresh. …No, not really, but you know where we’re going with this. Live active and live healthy!
Written by Jared Bradford