11217// Extra Stuff
MetCon//
10-9-8-7-6-5-4-3-2-1 Ring Dips & 10 Deadlifts 135/95 each round
New athletes will often ask, “So what can I be doing to get better? Like on my own?” It’s cool to see them so eager to improve and with so much extra time...
If you have that time you’re looking to fill with some healthy habits, here’s some stuff to up your game!
Intentional Mobility// There is value in plopping on a foam roller or lacrosse ball without much focus. Don’t quit doing that. But you’ll see much more progress if you use a stop watch and get specific. Think about the difference between those informal stretches and when we turn on the RomWod! Choose a stretch or posture and spend some significant time there. Same with foam rolling, it should be slow and yah a little painful. Good painful.
Long steady state cardio// It’s safe to say that we don’t program much of this. Long means like 15+ minutes. Generally this looks like walking, jogging, swimming, hiking, biking, rowing. It’s a hard domain for us to really develop at the gym because you’re so competitive. We program run 5k and you’ll still push your limits even if you’re going slower than what seems like everyone else. Long slow movement is beneficial and important. Long, steady state cardio really only refers only to the energy system and fuel source though, so you could do air squats at an easy pace for 15+ minutes, but have fun with that one.... Take a walk on your lunch break, jog a couple laps during your kid’s soccer practice, go on a weekend hike.
Shoulder health exercises// anything we do at the gym that starts with “scap”. Scap push-ups, pull-ups, handstand-push-up.
Snack Prep// many of you are already meal preppin’ warriors, but how many of you prep healthy snacks that include healthy protein, carbs and fats? Next level snacking!
Education// If you pay a tithe to a church, yes it’s a spiritual discipline, but on a practical level, among other things, you’re basically paying the staff to just do church stuff. They don’t need a day job, that way they can spend their time in scripture, counseling, praying, and ultimately serving their parish. The same thing kind of goes for CrossFit. Mac and I study training and work on our coaching. Christians still should read their own Bibles though. The best thing you could read on training is the CrossFit Level-1 Training Guide. There are tons of things you can read to enhance your own training. CrossFit.com, The CrossFit Journal, CrossFit’s YouTube page, HookGrip on YouTube, ATG on YouTube, Mark’s daily apple is an awesome blog and podcast. You can borrow most any of our books at the gym as long as you bring them back! Don’t be afraid of bad info or good info, anything can be a great topic for discussion with a coach. We can help you discern the info you come across.
As if anyone really has the extra time for this stuff, but I know how CrossFit can become a bit consuming!