Tagging to read later.

Had some issues at the CrossFit I attend the other day; probably won't be going back. I miss it a lot, but I'll just have to find a new box, I guess. It is what it is.

Tagging to read later.

Had some issues at the CrossFit I attend the other day; probably won't be going back. I miss it a lot, but I'll just have to find a new box, I guess. It is what it is.

That sucks. Do you have some options available where you are?

http://itsoutsidethegym.wordpress.com/2013/11/05/a-call-to-standards-for-coaches-owners-and-athletes/

This isn’t specifically a post for outside or inside the gym. But I’m over these nonsensical blog posts railing on CrossFit. Let’s change direction and highlight some gyms and people doing it right in the strength and conditioning world shall we? There are far more educated, conscientious fitness professionals quietly going about their business of improving peoples’ lives than there are fools allowing neophyte clients to get rhabdo. For heaven’s sake.

You should really read the whole thing, it is great!

I'm going to share this with my box, mainly because I think we do every single thing on the list to a fault. Reinforces my decision to join this particular box out of about 4 I could have chosen.

I found this somewhere and saved it in a doc. some really good tips.

How to get better at CrossFit (in no particular order):
1. Gear up. Get oly shoes, some inov-8s or nanos, a speed rope, some wrist wraps,
and some good workout clothes
2. Lift heavy weights regularly. Don't just stay in comfortable 70% zones. Push
your limit...which leads perfectly to 3...
3. Use a spotter and FAIL. If you aren't missing reps you aren't training hard
enough. Period.
4. Work Mobility ALOT. Before, After, During
5. Take your training seriously. Always strive to become better.
6. Don't take your training too seriously. Give yourself a break.
7. Train with others. It's just better.
8. Show up no matter what. If you aren't in the mood here's what you do:
• Walk to your car and drive to the Box.
• Figure the rest out later.
9. Try to fast before you train. 'Needing' to eat before, during, or after training is
bull**** hype pushed on us from the bodybuilding/supplement industry. When you
switch your metabolism over to training without food you will PR more often and feel
awesome in general. You'll want to send me a thank you card...you're welcome.

10. Don't throw your barbell or any other equipment. It's just douchey.

11. Warm-up ALOT. Make sure you focus your warm-ups and always practice
proper dynamic warm-ups before you train. This will improve your results and prevent
injury.

12. Motivate other athletes. To receive you must give.

13. Practice handstands often. You have to get upside down if you want to
improve them.

14. For the ladies: have someone spot your ankles as you perform strict pull-ups
(push off the spotters hands to assist reps and go for failure). This is the best way to
develop the dead hang pull-up that I have found.

15. Don't cherry pick your WOD's or days. Show up those days that make you
want to hide. That is a mega sign you should be coming those days (weaknesses
Hello).

16. Train your weaknesses. Really try to destroy them...this is the only real way to
become a better athlete in my professional opinion.

17. Utilize your coach's before and after class. They love to talk training, food,
and lifestyle so ask them questions and then shut up and listen. You will learn a LOT.


18. Ask other CrossFitters for tips and tricks. We are all on different paths in
this journey and have learned different things along the way. You never know who you
can learn from.

19. Buy a jump rope and size it to you. Then never leave it at the gym.

20. Practice double-unders every day

21. Do a few strict pull-ups every day

22. Do a few one-arm push-ups every day

23. Meditate 5 minutes every day. This can improve your entire life (and
CrossFit)

24. Practice your Olympic weightlifting every day with a dowel and empty
barbell. The gains you will make doing this are insane.

25. If there is an exercise you are not good at do the following: perform 3
sets of 10 as part of your warm-up every day.

26. Work on heavy, light, and moderate weighted squats every week.
Doing lots of reps will produce big gains for male and females. Squats are king.

27. Practice jumping in all modalities. Over, under, on top of, sideways,
backwards, long, short, high.

28. Make sure you have a very good rack position. The barbell should be
completely supported by your shoulders and not your hands.

29. Train planks often. And I really mean train them. The results from these come
30 seconds after your arms start shaking. You need some mental toughness for these.

30. Learn to bounce out of the bottom of a squat. For those that have tight
hips this can be difficult and that is why you should practice often with a dowel and
barbell.

31. Do pistols at least once a week (more the better).

32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift,
Press, Bench, Snatch, Clean, Jerk

33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition,
ice, Epsom salt

34. Get your family involved. Who cares if you come off annoying at first. They
are your family and you don't want to bury them do you? If you really love your family
you should give a **** if they are killing themselves with ****ty food and bad lifestyle
habits. Start working on them NOW.

35. Do shoulder dislocates with a dowel every workout. Don't force them.
Move smoothly.

36. Turn the wrists out at the bottom of the muscle-up. This will ensure you
reach full extension of the elbows, lats, and shoulders.

37. Do lots of strict dips and negative holds on the rings.

38. Incorporate strongman work into your program. Sled work and the
prowler can do amazing things. Walk with a sled attached to the hips
as recommended by Louie Simmons

39. Practice heavy farmer carries.

40. Throw things. We've been throwing spears and javelins for thousands of years.
41. Wake up to 20 push-ups every morning.

42. Do 30 air squats and 20 push-ups after every meal. No really...this is a
awesome recommendation from Tim Ferris in the The 4-Hour Body and I use it all
the time. It's even better after big meals.

43. Walk after every meal. This improves digestion, prevents fat gain, and makes
you feel less bloated and lethargic.

44. Do travel or home WOD's if you can't make it to the gym. This helps and
a travel WOD card.

45. Practice L-sits often. Same with frog stands. These basic gymnastic skills are
easy and low-stress movements that can help you become fitter.

46. Listen to your coaches! They see what you don't see and they know CrossFit.

47. Work on your lifestyle and nutrition. Here are some resources: Cooking
Guide, The Paleo Diet, MarksDailyApple

48. Take REST days. I know it's an insane concept but you CAN'T train every day.
CrossFit is very demanding and if you want to live a long life you better realize that
your body needs a balance.


49. Take a REST week every couple months. This has done wonders for a lot of
my athletes.

50. The best thing you can do when training CrossFit is LISTEN TO YOUR
BODY. Learn when you can push past your red-line and when you need to back off.
Learn when you need to rest and when you can still train. Learn what your body
responds to and what it doesn't. Then you can develop a plan that works for you.
Everyone is different and has different capacities, never forget this.

Bump to read later

Sounds like a full time job, bostonwolf :laugh: Mere mortals can't tick everything off that list AND do WODs at the box AND have rest days. But it's an awesome thing to aim for.

BTW what's a dowel?

A broomstick. You probably have PVC pipes instead.

Long list, but I pick a few things and do them every time I'm in the gym.