You made it through five exciting weeks of the CrossFit Open. You’re fired up and ready to improve your skills, strength, cardio capacity and conditioning. And you are determined to beat your scores – or your friends’ scores – next year. So what can you do to accomplish those goals?
Start with these 5 steps:
1.Put your goals in writing, make them public and talk to your Grail Coach(es)
If you have not had a Goal Setting session at the Grail in the last 6 months, make your appointment now. And now that you have been through the CrossFit Open, your goals may have changed. Talk with a Coach so that they can assess your skills, suggest areas of improvement and a training path related to your goals. We encourage you to schedule quarterly FREE Goal Setting sessions – whether you want to get stronger, lose weight or improve your Open scores next year!! Schedule your GOALS session here
2. Evaluate your nutrition and where you can improve according to your goals
Nutrition is the base of the fitness pyramid. When you give your body high quality fuel in the right amounts and maintain a healthy body weight and fat percentage, your body will reward you with better fitness performance, as well as a better quality of life. You cannot guess on the amount of food you should eat to accomplish your goals. Your Grail Nutrition Coach can help you determine the proper quantity and quality of food, as well as the correct balance of macronutrients. You will not get instant results – nutrition is a lifestyle and it takes time to build new habits and improve your nutrition. But if you are still working on those pull-ups and taming that sugar dragon, don’t delay in dialing in your nutrition. Schedule your FREE Nutrition Intro.
3. Commit – or recommit – to your training with CrossFit and / or Personal Training 4-5 days per week
This does not mean start doing doubles or forget your family and friends in lieu of hours at the gym. But as with anything, the more you practice, the better you get. That means you ‘practice’ more than twice a week. If you only workout once every couple of days, you need to increase that to get better. CrossFit is about general physical preparedness and becoming a well-rounded athlete. You do this by attending classes with exemplary programming and talented and knowledgeable coaches. Commit to coming to classes regularly and / or seeing your Personal Trainer to get to that next level. Talk to Michelle or Laurel about getting scheduled for Personal Training with a coach suited to your needs. Or self-schedule here
4. Enjoy some balance and recovery
You need to rest and recover from grueling workouts. Rest days and ‘active recovery’ days are important. If you have an old, nagging injury or nagging knee issue that you can’t seem to get past, invest in yourself and make the time to see a physiotherapist. Maybe you are just tight from working a sedentary or extremely physical job. And even if you don’t seem to have any issues, a little preventative maintenance can do wonders to avoid injury in the future.
You also want to make sure you are practicing mobility each day, even if it is not programmed in the workout. You need a balance of strength and mobility for good form so you can avoid having an injury or tendonitis flare-up. Need a medical specialist? Ask us and we can give a referral.
5. Practice positivity and surround yourself with supportive and like-minded people – like the CrossFit Grail community!
Working out is hard. Showing up requires effort and it is 80% of the battle. We are here to train, educate, support and motivate you – and give you the best hour of your day while holding you accountable! You are going to run into challenges that threaten to derail your progress. But when you keep moving forward, your success will be so much sweeter. You stay focused on your goals – We will help you reach them!
What are you going to do today to take your fitness to the next level?
Michelle Ann Keely
Co-Owner, CrossFit Grail