posted February 18

    So you say you’re tired of sucking and want to get to the next level. While this is a great goal to have, you may have some habits that are keeping you back. Let’s discuss how you can move past those habits to up your game at the gym.

    1. Overtraining. Or should I say “under-recovering?” You make your gains when your body is recovering. You go to the gym, break your body down, and then it rebuilds itself while you rest. You have to make sure you’re giving your body the time it needs to recover from the work you put in at the gym. Make sure you’re sleeping enough each night. Make sure your diet is in check. Make sure you’re hydrating. And most of all, listen to your body. If you feel like crap one day, maybe you should take the day off. Come back the next day and crush. Ignoring what your body is telling you is a recipe for disaster.

    2. Technique. Technique is everything. This past weekend Rich Froning (winner of the last 2 Crossfit Games) snatched 300#. This is getting him into the realm of a legitimate Olympic Weightlifter. Watch his technique. It’s pretty on point. Watch video of him in the middle of a crushing WOD. Still pretty on point. Sure it might break down slightly when he’s really pushing to the limit, but not to a point that is detrimental to performance or safety. In my early days of Crossfit I would just keep saying to myself “proper form is more efficient.” If you move through each rep efficiently, you’ll have more energy to keep pushing. If you’re constantly muscling through movements, ignoring technique, you will plateau.

    3. Cherry Picking WODs. I seem to remember hearing about this somewhere recently. If you only do the workouts you want to do, chances are you’re only working your strengths. That’s bad. Train your weaknesses until they become your strength. Remember, you are only as good as you are in all 10 of the general physical skills: Cardio/respiratory endurance, stamina, strength, flexibility, agility, accuracy, power, speed, coordination, and balance.

    4. Cutting Corners. You will never, ever, get to the next level if you cut corners. If your range of motion is a little short rep after rep, or if you are cutting a rep or 2 off of your rounds, you are not doing the same workout as the person next to you. When competition rolls around and each rep is judged, you will fall short because your regular training is not up to the same standard. Perform each rep as if Glassman himself is watching.

    5. Get Out of Your Comfort Zone. Crossfit is all about intensity, and intensity is directly related to discomfort. If you don’t push yourself beyond your comfort zone, you will plateau. You have another gear. You just have to find it.

    6. Maintain Your Body. You are asking a lot of your body. Take care of it. If you have trouble spots due to mobility issues or nagging injury, don’t ignore them. Been doing Crossfit for a couple years and you still can’t overhead squat properly? That’s your fault. You need to take the initiative and do the necessary mobility work to get you there. Do you think Formula 1 teams just run race after race without thorough maintenance of their vehicle? Heck no. They’re running all kinds of crazy diagnostics and checks to make sure their car is in perfect condition. When you come to class, you are asking your body to perform like an F1 car. You need to take care of it as such. Take advantage of the ARC and Yoga classes we offer. They work.

    Well there you go. This is not an exhaustive list, but it’s a pretty good start. Your wonderful CFHW coaches are here to help. Never be afraid to ask questions if you’re unsure about something. And if you want to see where you stand, sign up for the Crossfit Games Open Competition. Be sure to register as part of Team Crossfit Hollywood.


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