Crossfit Training: Sophomore Skills

Now that you’ve got the CrossFit basics down and you’re consistently completing the WOD, it’s time to take a look at some of the more advanced methodologies surrounding this increasingly popular sport.

Preparation and Practice

By now, you’ve probably realized that beating your own scores on WODs is challenging, and to show marked improvement you’ll want to start pursuing ancillary exercises that support your growth in CrossFit training. Light cardio like jogging and biking are great ways to keep your body ready for tomorrow’s WOD without wiping out your energy levels or taxing your muscles.

You’ll also want to practice major lifting styles and perfect your technique (preferably with an experienced trainer) to ensure you aren’t lifting improperly. Master the deadlift, squat, clean, clean & jerk, snatch, and presses.

Finally, acquaint yourself with basic gymnastics and constantly strive to improve your balance. Initially, you want to be comfortable with pull-ups, rope climbs, push-ups, and sit-ups. Begin laying the foundation to progress towards more advanced skills, such as handstand push-ups and kipping pull-ups.

Diet

Food intake is important – you won’t be improving yourself without energy, so don’t try starving yourself or cutting your calorie intake too low. Instead, try to stick with a high protein, low carb diet that consists of fresh lean meats, nuts, vegetables, and a bit of fruit. Avoid processed foods, preservatives, and sugars.

Don’t Skip!

If you can’t make a WOD, don’t skip a day! It’s important to keep your body on a scheduled that balances off days with intensity days, so even if something comes up, set aside some time for yourself to do a quick WOD at home.

You should have a ready mat in your home for just such an occasion (Flex Fit mats are easily the best choice here). If you missed the WOD, get out your mat and run through a quick series of high intensity exercises like burpees, or pushups, jumping jacks, and sit-ups. This way, even if you miss a WOD, you can still keep your body on schedule.

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