1. Stretch every morning 2. Drink water 3. Read my CF webpages (Main page, Journal, Affiliate, CF Providence, et al) 4. Plan a playlist for the workout 5. Stretch every night
5 Things Every CrossFitter Should Do
1.) Check out the WOD on CrossFit each day. You don’t have to follow it, but you should at least see what the mainpage is producing each day because there’s a lot of innovation there.
2.) Hand care. Enough with the bloody hand photos! Really. Read this CrossFit Journal article and stop messing up your skin and leaving your DNA on the pull-up bars. (Be smart with your calluses AND grip the bar right!)
3.) Think twice sometimes about going heavy in a metcon — and instead go light and ramp up your intensity and see what happens. Read this article about scaling and power by Jon Gilson.
4.) Mobility work. Nope, that doesn’t mean ride Grandma’s scooter. Get out the lacrosse ball, watch some delicious K-Starr, and start to heal your body.
5.) Laugh more. At the WOD, at your own performance, at life. And if you need help laughing today, there’s always The Oatmeal.
1.) Hear your coach (not just listen)...They're trying to help you become the best you can be. 2.) Read the CF Journal AND explore the links posted on the mainpage...get some depth to your CF knowledge. 3.) Participate in the CF Community, whether it's on the mainpage comments, blogs, events, the CrossFit Games, facebook, etc. 4.) Push yourself to the edge in each WOD, that's where there answers are. 5.) Revel not just in your own accomplishments, but in those of others around you in the gym. That support and recognition goes much further than you realize.
1) Know and remember how our movement started. Freely given by Greg Glassman. Give it to someone else. 2) Never underestimate small PRs, they are yours too. 3) Teach yourself (or get taught how) to run properly. 4) Work your goats. 5) Go to the CrossFit Games!
1) Check out your "go to" list of CrossFit blogs. You know you have one. Mine goes like this: "Gotta check the Words of the Day (brooooownnoser). And the mainsite. And my box's site. And the next five closest affiliates. And those eight affiliates with my favorite firebreathers. And those I stumbled across that always post good links. And the Journal. And whatever my Google Alert pulled in. Maybe a random search on YouTube. Lunchtime! I've gotta start working when I get back." 2) Figure out where all the safe restaurants are around your office in case you forget your paleo lunch. Especially keep an eye out for a churrascaria, aka Brazilian House of Meat. 3) Keep a lacrosse ball at work. If your office has a refrigerator with a freezer, buy a couple of refreezable ice bags (aka Adult-size Otter Pops) to keep in there. You might think it sounds weird today, but tomorrow it will sound genius. 4) DRINK WATER. 5) If you work in an office and you've just gotten all amped watching someone lift a bazillion pounds over their head, don't run out of your cubicle all giddy and excited. Take a breath, remember that the drones around you probably don't get it and click on the next video. Just take solace in knowing that your co-workers will eventually understand, once they walk in to the breakroom and see you grating cheese with your abs. If your abs aren't there yet, try back squatting that big oak table in the conference room before each meeting.
Try the Zone for 1 month of your entire life. Like the esults or not, the education about food is profound.
of course I would add... be present to where you are in the WOD...not to who is going faster or to who you are beating. be present to the ability you currently have with the movement, instead of longing for what you cannot yet do. It is the present the offers your highest performance in crossfit and in life.
All good advice. I would add 1. Proper warm-up and cool-down. Stretch, row, run, jump rope get those muscles firing, especially those muscle groups that will be dominate in the forthcoming WOD. Post: stretch, foam roller massage those spent muscles. 2. Proper rest!!! and consider your post wod nutrition. Recovery doesn't have to be so painful.