It’s more than just the WOD.

3 Rounds

10 Sumo Deadlift High Pulls (95/65)

20 Jump Squats (25/10)

30 Russian Twists (25/10)

Farmer’s Carry Down and Back 2x

Form/Technique, Rest Days, Mobility, and Nutrition

Four of the most important things for a CrossFitter to pay attention to are their form and technique in all movements, taking rest days, mobility, and eating well. CrossFit workouts bring a high level of intensity, and it’s important to take care of your body. After all, CrossFit is about making you stronger, healthier, fitter, and happier- not about destroying your body with excessive work load and lack of care. We’ll get more into these topics as we continue on, but a couple quick notes about these four important topics:

1. Form/Technique- I can’t stress enough how important it is to pay attention to HOW you are doing a movement. Doing something fast and with poor form is a recipe for disaster. Take the time in the warm-ups to practice new movements and learn how it feels to do them in the correct manner. If you’re not sure how to do a movement – then ask! Along with proper form, always strive for full range of motion. This means breaking parallel on squats, chest hitting the ground on burpees and pushups, and arms locked out on overhead movements (just to name a few). As you start your CrossFit journey, put in the time and dedication to do things the right way. In the long run, this will pay off far more than shaving a few seconds off of your time.

2. Rest Days- By design, CrossFit brings a high level of intensity. CrossFit workouts demand pushing your body in ways that perhaps it has not been pushed before. Unlike going to the gym and jogging on a treadmill or putting in your time on an elliptical, CrossFit has you working every day to increase your work capacity over broad times and modal domains. What does this mean? It means that every day you are in here, you are working hard. Give your body time to rest, so that when you are at the gym training you can give 100%. The CrossFit ideal recommendation is three days on, one day off. Push your body hard for three days, and then REST for a full day. Although this schedule can be difficult to stay to, make sure that you find a schedule that allows your body to get the rest that it needs.

3. Mobility- You should be doing mobility work everyday, whether it be at the gym or while you’re at home watching tv. Grab a foam roller, lacrosse ball, band, or just stretch. The more you take care of your body in this way, the better you are going to feel and the better CrossFitter you will become. If something feels tight or sore and you’re not sure how to get to it, feel free to ask. A GREAT resource that every CrossFitter should know about is This site gives hundreds of videos about how to mobilize and allows you to search by body part. Seriously check it out.

4. Nutrition- Food is fuel. The more you start to view food in this way, the more success you will see doing CrossFit. Many of you have already talked about your desire to change your diet now that you are CrossFitting regularly- awesome! This tells me that you understand the connection between what you put into your body and how well it performs/functions and how you feel. We will be talking extensively about nutrition in the weeks/months to come, but for now start paying attention to how what you eat affects how you feel at the gym and in your everyday life.

Although coming in and crushing out a WOD is fun, keep in mind there’s more to the CrossFit lifestyle then just hitting the WOD hard. Keep up the good work!

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