Dec 29 2012
As the year comes to an end we are all looking ahead to reaching our goals in the new year. Whether your goals are to qualify for The CrossFit Games or to simply shed some pounds and gain some strength we all have the same basic question – how do I get better at CrossFit to help me reach my goals?
So here it is, all my “secrets”, in one convenient list – since the real secret is not a secret at all, you just have to put in SMART hard work to reach your goals.
1. Additional Resources: You don’t have to spend years in school and training athletes to learn new things. Be hungry for new knowledge.
The CrossFit Journal – CrossFit’s Official Journal, $25 a year (not a typo, a year) gets you every article and video ever produced. By some of the original and smartest coaches in the world.
Mobility WOD – Your body is in its own way and you don’t even know it. We work mobility before and after WODs but only in a general way that works for a class setting. Everyone is different and you will make HUGE progress by working on your own specific stuff before and after WODs.
Gymnastics WOD – The most comprehensive gymnastics resource for CrossFitters by a CrossFitter everything from basic to super advanced moves are broken down into easy to understand progressions and explanations.
CrossFit Endurance – Long traditional “cardio” efforts make you weak. Varied high intensity short sprints are the answer to cutting weight, building cardio capacity, and improving your mid to long WOD scores. 30 min to an hour on the treadmill 3 times a week has been out of fashion for more than a decade.
Mark’s Daily Apple – I don’t agree with everything that Mark Sisson has to say, but his site is a pretty good resource for diet related questions.
Boom. Knowledge delivered.
More on improving specific movements later.
3 Wall Climbs
6 Deadlifts (225/155)
9 Push Press (135/95)
12 Jump Squats
Teams of 2. Complete 1 Round then rest as partner completes 1 round.