Ultimately, through practice, what we can control expands, and life becomes less of a thing that "happens to us" and more of a thing we steer. -MFT

IMG_8671CrossFit WOD

  1. 7 Minutes- work to a heavy Snatch Grip Push Press 7 Minutes- work to a heavy Overhead Squat 7 Minutes- work to a heavy Snatch Balance (article) 7 Minutes- work to a heavy Snatch Then...
  2. “Skor” IMG_8659AMRAP 10 min: 10 Power Snatch (95# M/65# W) 10 Box Jump Overs (24" M/20" W)

Strength Focus Box Squats 6x3 @ 70% of 1 Rep Max Back Squat


50 Ways to get better at CrossFit by

How to be a better CrossFitter (in no particular order): 1. Gear up. Get Oly shoes, some inov-8s or nano’s, 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 the next tip.. 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. Eating before, during, or after is bullshit hype. When you switch your metabolism over to training without food you will PR more often and feel awesome. You will 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.

IMG_8669 IMG_8666 IMG_8640 11. Warm-up ALOT. Make sure you focus your warm-ups and always practice proper dynamic warm-ups before you train. Not only will this help your results it will prevent injury. 12. Motivate other athletes. To receive you first must give. 13. Practice handstands often. You have to get upside down if you ever 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 I have found. 15. Don’t cherry pick your WOD’s or days. Come on those days that make you want to hide. That is a sign you should be coming those days. 16. Train your weaknesses. Really try to destroy them..this is the only real way you get better in my professional opinion. 17. Utilize your coach’s before and after class. They love to talk training and food and lifestyle so asking them questions and then shut up and listen. You will learn a LOT. 18. Ask other CrossFitter’s 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 for you. Then never leave it at the gym. 20. Practice double-unders every day.

IMG_8639 IMG_8630 IMG_8629 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 perform 3 sets of 10 as part of your warm-up every day. 26. Work on heavy, light, and moderate weight 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.

IMG_8627 IMG_8626 IMG_8619 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 salts. 34. Get your family involved. Who cares if you annoy them. They are your family and you don’t want to bury them in the ground. If you really love your family you should give a shit if they are killing themselves with shitty food and bad lifestyle habits. Start working on them NOW. 35. Do shoulder dislocates with a dowel every workout. Don’t force it though. 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 strict dips and negative holds on the rings. 38. Incorporate strongman work into your program. Sled work and the prowlers can do amazing things. Walk with a sled attached to the hips as recommended by Louie Simmons. 39. Practice heavy farmer carries.

IMG_8606 IMG_8595 IMG_8601 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 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, Marks Daily Apple. 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 tons of my athletes. 50. The best thing you can do when training CrossFit is LISTEN TO YOUR BODY. Learn when you 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.

Daily WODLisa Ray1 Comment