17 things you probably suck at (as a Crossfitter)

As Crossfitters we talk endlessly about “constant variation”, “training for the unknown and unknowable”, and “general physical preparedness”. To top it all, there is that underlying ‘smugness’ that comes with knowing that our training makes us ‘bulletproof’.

But if we are honest, are we really as well prepared as we could be? Do we really have enough variation in our workouts? Are we actively working on all aspects of our health and fitness?

Here are 17 areas that I will almost guarantee that most Crossfitters (and non-Crossfitters) could improve on:

1. Taking rest days

You know the body only adapts when it is at rest, don’t you? Without adequate rest, the body remains in a state of stress that is incompatible with the positive gains in strength, overall fitness capacity, and fat loss that most of us are after. Think more training equals better results? Think again!

This is why we at CrossFit London insist that our athletes take an enforced week’s break from training every 12 weeks (point 10).

2. Mental preparation

This is a particular bugbear of mine as a psychologist. I watch in amazement as athletes seem to pay more attention to knee length socks, Vibrams and whether (or not) to wear their t-shirt than they do to getting their mind ready for the challenge.

And what do I mean by mental preparation? I mean setting goals, getting into a performance enhancing ‘ready state’, and developing their mental toughness.

I will write more about this topic over the coming weeks, but consider this: how much faster, stronger, and fitter would you be if your mind worked with you, rather than against you?

3. Running (properly)

Ok. I’ll admit it. I loath running. Never had an interest in it. Very much like Gimli, Son of Gloin I consider myself “very dangerous over short distances”, but balk at the idea of doing anything over 400m 200m 100m.

It turns out, unsurprisingly, that I suck at running! I didn’t even know how badly until I took some coaching from the London POSE crew (Lee Saxby and friends). Actually learning the skill of running (note: POSE is not the only system for this) made a huge difference to both my attitude and capacity.

I shan’t pretend that I have had a ‘road to Damascus’ experience, or that you’ll see me at a 10k anytime soon. But now I have something to work at that will both reduce my chances of injury, as well as improve my overall performance.

4. Getting upside down

Why do we teach handstands, headstands and other inverted techniques in CrossFit? Aside from their strength enhancing properties, they develop a level of body awareness that many of us have overlooked. Remember the 10 components of fitness? I’ll reckon that co-ordination and balance don’t turn up much in your programming. And they should.

I was lucky enough to spend some time at the Fire Service College in Moreton-on-Marsh last week. There they set up situations whereby trainee firefighters go into specially constructed collapsed buildings (complete with wrecked furniture and walls) in the dark, with water, smoke, and noise piped in from all around. Does it freak them out? Hell yes! Does learning body awareness help? Yup.

Do something every day that scares you. You will see the benefits.

5. Lifting heavy, often

I won’t go over ground that has been covered in much more detail, better than I can describe, in other places. Put short: almost everyone could benefit from being stronger. There are no situations that I can come up with where being stronger is a disadvantage in life. Male, female, young or old: everyone will benefit from increased strength.

How do we get stronger? We lift up heavy things. That is why CrossFit London incorporates regular strength-biased training into our CrossFit programming.

6. Practising outside the gym

Oh yes. That. Sure you do your three to four sessions per week. Hold your chest up proudly when talking to your friends and family about your “super tough” training. But what are you doing for the other 108 hours of the week (assuming you sleep 8 hours/day)? Did you find somewhere to “grease the groove” on your deadhang pull-ups? Did you pop an L-sit in the meeting room before anyone else arrived? Did you accumulate 60 seconds worth of handstand holds before bedtime?

Probably not. But you could have…

7. Moving unusually shaped objects

Wouldn’t life be great if everything was barbell shaped? Easy to grip, evenly balanced, drop-able without causing damage? That’d be swell.

Tell that to your mum the next time she asks you to move the piano. Meantime, go flip a tyre, hump sandbags (not that way, dirty mind), carry logs, move a sofa. Real life will thank you.

8. Unilateral exercises

One handed kettlebell swings, farmer’s walks, single leg deadlifts, pistols, one armed press ups, sandbag carry, kettlebell snatches, and so on.

9. Getting enough sleep

This one is getting a little more play in the blogosphere recently. It turns out that nutrition and exercise are only two legs of the tripod of health. Sleep plays a very significant role in rest and recovery, fat loss, as well as disease prevention. Try reading “Lights Out: Sleep, sugar and survival” by TS Wiley. Sobering thoughts for those of us who grew up on Thatcherite Britain on the message of “work now, sleep later”.

Melissa Urban (of Urban Gets Diesel) covers the topic pretty well in a post from earlier in the year.

What’s the punchline? Aim for eight hours, folks. And take it seriously. It may well save your life.

10. Learning the theory

Do you know why lifting heavy weights at low reps for three to five sets builds strength quickly? How about what happens to the shoulder during a “skin the cat”? Why maintaining lumbar curve during the lift protects your back? How gymnastics forms the foundation for CrossFit? How the Zone or Paleo diets differ? How are they similar?

I’m not suggesting that we all turn into biomechanics or nutrition nerds, only that understanding combined with practice generally improves quality. Plus one day soon someone is going to call you on your knowledge…

11. Helping others/being inclusive

Maybe you’ve got a muscle-up. Perhaps you can rattle off 50 unbroken double-unders. Deadlift 2x your bodyweight? Good for you.

But for every one person like you, there are a host of others who are just starting their CrossFit journey. And they need help. Their coaches will provide support, technical guidance, appropriate ‘motivation’ and a keen eye on technique. This will get them so far along the line.

But you – their peers – you have big role to play, too. You are part of the team, the pack, the social grouping. You help set the tone for the gym and the community. You provide motivation through having “been there”, from being able to pass on “what worked for me”, or “how I overcame my fear/lack of motivation”.

Everyone has to start somewhere. How are you going to help someone with their first steps today?

12. Listening to the advice of others

You don’t always know best. Get over it.

No-one is saying that you have to act on all of the advice you may receive. You should listen, though.

13. Rowing (properly)

I stark contrast to running, I looooove rowing (on the erg). Fast and powerful or slow and steady, I’ll sit on there ’till my ‘glutes go numb. I was lucky enough to be coached through the proper technique by a very accomplished rower during my student days, and it has made a world of difference. Aside from my improved capacity to generate power through the stroke, my efficiency has increased greatly. I’m still knackered at the end of a session, though.

And then I see what passes for ‘rowing’ in the gym, and I weep.

Get some coaching. Before your spine ejects your kidneys from your lower back.

14. Dead hang and mixed grip pull-ups

In golf the famous saying goes, “Drive for show, put for dough”. Everyone is very impressed with your gymnastic kip (perhaps you have a butterfly, too? Kudos), but remember this: it is an entirely different movement to the deadhang. The former is a power movement, focusing on cycle time to increase reps, while the latter is all about strength and body control.

Try popping into a classic weightlifting gym and challenging someone to a pull-up contest. Think your kipping is going to cut the mustard in front of a strength crowd? Think again, sunshine.

Get to work on those deadhangs, with no kip. Make it a strength exercise. Shift your grip around and challenge your muscles in new and inventive ways. Add some weight if you need the extra resistance. Your kip will thank you.

And yes, like Kelly Starrett of San Francisco CrossFit says, you suck at snatch grip chin ups.

15. Static, gymnastic holds

So you want to build some crazy strength, co-ordination, balance and agility? And you don’t practise static holds like the front and back levers, the planche, and the free standing handstand?

16. Focus on quality over quantity

As coaches we try to strike the best balance between technique and “the numbers”. By ‘balance’, I mean 100% solid technique with some minor, permissible degradation in form towards the end of a hard pushed workout. If form is still 100% at the end of the workout, then perhaps the individual didn’t go full out.

Here is my plea: without the correct technique you will be less efficient, more inconsistent, and inevitably injured (soon). We know you want to improve you numbers. Perhaps you think that you could bust a new deadlift PR with a little extra effort and a slightly rounded back.

Don’t. Get the technique right and the numbers will take care of themselves.

Trust me.

17. Food variety

Make. Your. Food. Colourful.

(US Translation): Make. Your. Food. Colorful.

Related posts:

1. CFL WOD, Monday, 17 August, 2009