The amount of Crossfit training to produce fantastic results was recently studied by Cavedon et al., in the recent report:
“Different amount of training affects body composition and performance in High-Intensity Functional Training participants”. Click here for the full report
It concluded ” that, in CF participants, a higher amount of weekly training improves most notably lean body mass and increases performance in association with increased skeletal muscle mass. CF participation is especially effective in reducing fat mass vs. age- and BMI-matched physically active controls”
The real thought provoker was the amount of time you probably need to invest in becoming super Crossfit gorgeous. Our coaches will tell you that people who come 2-3 times a week, do really well. Crossfit, at Crossfit London tramples over anything you can do in a park pretending to be a soldier, and certainly puts jogging to shame. To get fit, you need a skill set, you need to use weights, you need disgusting cardiovascular stimulus and you need our insane programming.
This report looked at less than 10 hours a week as “low training”and more than 10 “High training”. In other words if you want to be a GREAT Crossfitter, you need to spend about 18 hours a week:
EIGHTEEN HOURS A WEEK.
The participants were chosen from people doing 6-18 hours a week. The maths works like this. If you followed the Crossfit pattern of 3 on 1 off , that means 5-6 wod classes a week PLUS supporting classes, such as olympic weightlifting, gymnastics, powerlifting and mobility.
Probably 3 hours a day!
I hate to break it to you, but the super performers are above you because they put the work in. The good thing is, if you come just once or twice a week, the results can be magical. It’s just that at 18 hours a week, it’s more magical.
Make sure you talk to the training team about building in those extra classes if you want more magic, but be delighted with your skill set and fitness if you only come once or twice a week.
Never before has the need to be fit been more obvious! Get fit, get healthy.
In this article we visit the basic language of weightlifting and how it relates to the concept of relative intensity.
When it comes to using weight; in simple terms, people think this: lift the heaviest weight you can, that’s your 1 rep max; then based on that you can lift 90% of it 3 times (3reps), 85% of it 5 times, 75% 10 times. If you do 3 rounds of 3 reps, that’s 3 sets.
So weight lifting is a mix of percentages, sets and reps, all based on a one rep max. Simples!
This is a great place to start, but to develop your strength head, you need to develop your knowledge and insights into the strength game.
Some time ago, Zatsiorsky pointed out there are two types of one rep maxes you can have: a competition 1 rep max, and a training 1 rep max.
A) A competition max is where you get hyped up and get a PB and scream a lot.
B) A training 1 rep max
However, often people skip the full definition of a 1 rep training max.
A maximum training weight is the heaviest weight you can lift without substantial emotional stress.
Damn. No screaming.
For athletes, the difference between the two is great. The example Zatsiorsky cites is that for athletes who lift 200 kg during a competition, a 180kg is typically above their maximum training weight. As a possible indicator, if your heart rate increases before your lift, that’s a sign of emotional engagement. Weightlifting is meant to stress your body, not your mind.
That’s the job of your partner and employer.
In short, if you screamed it up – it’s too heavy to use as a basis for regular training.
So, if you are calculating reps and sets using a 1 rep max, please, please use the right one; otherwise you’ll break. Maybe not today, maybe not tomorrow, but soon… If you want to properly test your 1 rep max, book a PT session with one of the training team.
If you have been lifting regularly for a while, you have probably begun to review strength literature and you are probably aware that lifting 80% of your 1 rep max provokes strength gain.
So, when lifting sets of 5, you’d probably like to put 80% of your 1 rep max on the bar. Everyone does that, but think about what it is you’d are actually be doing.
Let’s forget weightlifting for a moment, and talk about bricks. Imagine you are a labourer on a building site. Lets say we run a test to see how many bricks you can move in a day. For argument’s sake, let’s say you can move 1000.
Normally in training we wouldn’t want to move the 1000, we would do 800 ( 80%) but many people want to set 5 reps of that. So there you are, lifting 5 x 800 =4000.
If you tried to do that in a day, you’d probably die.
Back to the weight room. So you can lift 100kg calmly as your 1 rep max. You’ve been told if you lift 80% and over of this figure, you are strength training. So, to keep the maths easy, if you lift 80kg, you are strength training. But do you lift that 80% five times?
As you see from my poor labourer example, the first 800 was probably easy, but the next 800, isn’t easy, the 3rd 800 is getting you to breaking point.
In short, 80% lifted multiple times, isn’t perceived by the body as 80%. It sees it as much, much heavier because of the volume. The bricklayer, is of course a silly example – but try and get the message rather than be sidetracked in the endurance aspect of the example.
In simple terms, because you are lifting in sets of multiple reps, a load of 67% of your 1 rep max lifted 5 times has a relative intensity of 79%. It feels like 79%, your body thinks it’s 79%. It is 79%
Putting 76% of you 1 rep max on your bar for 5, has the effect of being 88%.
70% feels like =82%,
73% feels like = 85%.
80% on the bar for 5, is like lifting 91%.
Relative intensity is the simple observation that volume, load and rest effects how your body feels and adapts to weight.
Remember your muscles are dumb, they don’t know or care about percentages. They just know what feels heavy.
According to Mike Tuchscherer; “The body responds to things like the force of the muscle’s contraction, how long the contraction lasts, and how many contractions there were. A percentage isn’t necessarily a precise way to describe this, as different lifters will perform differently.”
In take-home terms, if today you went to the gym and during the strength session, you only got to 68% of your (proper) 1 rep Training max for 5; you actually hit the 80% in relative intensity. That’s the 80% you need to nudge your strength along.
For now, in our general programme, we are not obsessing about percentages; but those who do know their lifts, I hope will be grateful for this insight. For the rest of you, simply work to a set of 5 that you can comfortably lift, bearing in mind these RPE (rates of perceived exertion) as guidance.
On a scale from 1 to 10:
9: Heavy Effort. Could have done one more rep. 8: Could have done two or three more reps, but glad you didn’t have to. 7: Bar speed is “snappy” if maximal force is applied 6: Bar speed is “snappy” with moderate effort
After a while, I suspect a “five” you can do in class will be at an RPE between 7 and 8.
Once you bedded this concept of relative intensity into your head, you can look forward to many years of safe, effective lifting.
Crossfit london In Bethnal Green E2 is famous for many, many things. The 1st ever British Crossfit affiliate, the 9th affiliate in the world, amazing olympic weightlifting classes, the best Crossfit beginner introduction process, its amazing clients, its fantastic coaches ( blah, blah, ). Its also famous for its drill by drill instructional system and its use of allegory and metaphor to help people learn stuff!
The reality is that experiences in one part of your life, can often help elsewhere!
In other words, it’s possible to argue that the Olympic Lifts are wholly informed by your romantic, and for that matter, your pick up ability at parties.
The job of thesquat clean is to lift the bar to the correct height, no more and no less, then get underneath it.
Which is exactly like picking people up at parties
Have you ever met someone at a party and absolutely nailed it in the first few sentences? Have you had one of those moments when you could literally have said “get your coat, you’ve pulled”, and got away with it?
Well done, but be honest, you probably continued talking and screwed it up.
Who hasn’t successfully hit on someone in a party then proceeded to talk their way out of what would have been a perfectly decent shag?
We’ve all been there.
And its the same with thesquat clean..
All you need to do is A) pull the bar B) tell itto “get your coat”” then C) get under it . You have to ( and I mean , “HAVE TO” ) bring your hips all the way in. But, do you need to continue to pull? Do your arms really need to tug it up further? Do you need that big upward shoulder shrug… does the bar need to go sailing up past your chin to the moon before you decide you need to be going down the other way, and fast.
Once the bar is up by your chin in the pull, it’s too late. By this time the bar has thought better of it, it needs to think about things a bit. Now it needs to check with a friend or wash its hair, or get a taxi home, and voila, there you are left all alone.
Once you discover the Olympic lifts, they do become a bit of a personal challenge.
Your job, in partnership with your Crossfit london Coach, is to pick apart your strength, flexibility, agility and technique to achieve the best performance you can. The snatch is simply where these attributes combine.
However, there is one common limiter that many share when they try and achieve a good over head position in the snatch. Poor shoulder mobility.
Ive seen awesome athletes from combat, rugby and Crossfit , unpicked by the challenge of overhead mobility.
As a massage therapist I can suggest numerous drills that allegedly deal with this issue. I personally feel they all take second place to the dislocation. Any stretch that attempts to mirror the position you want to achieve, I believe, trumps a generic stretch or therapy drill. That said a if you attempt to get the position you want AND throw in lots of stretching and mobility too, I think thats a recipe for success.
So let me recommend this procedure/drill called a Shoulder Dislocation, and no, you don’t actually dislocate your shoulder! Buy a pole and improve your overhead position.
Over the next year I want to try and consolidate all of the present research on the Olympic lifts on the CFLDN blog, so all those Olympic Lifters at Crossfit London in Bethnal Green E2 can benefit. As reports surface (or I find old ones) I’ll post the title here along with a review of the conclusion.
Whilst reading any articles I write on the olympic lifts, do try and sink into a deep overhead squat.
Just for the novelty.
A fair warning though. I’ll be sharing the ideas of others. Some may be accurate, others not so. The hope is that it will begin to inform your thinking and get you to critically reflect on your performance. It is , in reality, all about you.
I’ll reference, but I’ll probably not go the full Harvard route ( I’m getting lazy as I age)
So, let’s start with: The Snatch Technique of World Class Weightlifters at the 1985 World Championships. Baumann, et al.
This study used 3D film ( ah, the time before mobile phones) and measured ground reaction forces in the 1985 world championships in Sweden. The most interesting discovery was that knee joint movements are fairly small (1/3rd of the hip joint moments ) and do not correlate well with the total load. Better lifts actively control their knee movements.
The report identifies the point at which the lifter drops under the bar to be the most important and technically most difficult . It’s interesting to note that the trajectory of the bar comes in towards the lifter. Many coaches emphasise bringing the hips to the bar.
It was noted that the movement ends with a jump backwards under the barbell. This has been noted by Garhammer(1985) and Vorobyev(1978) who thought it was a fault. It was also noted that the pull brought the bar to approx 60% of the lifters stature.
“My rules for whether or not a backward jump is acceptable are pretty simple:
The body, feet and barbell must all travel backward equally.
The body and bar must remain in close proximity during the backward movement.
The lifter must receive the lift in a solid, balanced position without a need for compensation or adjustment
It must be something the lifter has arrived at naturally, i.e. it’s not an intentional technical style”
So check out some Garhammer thoughts in Weightlifting and Training(chapter 5) in Biomechanics of Sport
This is quite a comprehensive (review) chapter and he identifies these three characteristics in better lifters
1 ) faster movements
2) body extension during the pull
3) lower peak bar height relative to body size
But enough of talking about pulls and snatches and what goes where. Below is an extract from Tommy Kono’s book showing successful and unsuccessful pull heights and the trajectory of the bar during the snatch. Notice the S pull!
We will talk S pulls in other articles!
A final word from Garhammer in .Barbell Trajectory, velocity and power changes and four world records
This study took place at the 1999 junior world weightlifting championships). The aim was to support the concept of using sub-maximal training lifts to increase power output. The paper concludes that 75% -85% of 1 RM is best to produce maximal power output.
To be the best Olympic weightlifter you can be, you need to understand one crucial thing.
What the rules of Olympic lifting actually are.
Not the rules made up by the coach or some internet commentator, but what the rules really are. Many organisations and coaches, in the search for that new world champion, simply want to impose a particular type of lifting style on anyone who walks in through the door. If you don’t have the natural attributes of their ideal lifter, they ignore you.
In this imposition of a style, many coaches seek to exclude, rather than welcome people. No where is this clearer than in the snatch, often totally wrongly , defined as the squat snatch.
“The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the Referees give the signal to replace the barbell on the platform. The lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. The Referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.”
You’ll notice that in receiving the bar, the words are “splitting or bending the legs”.
The fantastically lovely deep squat snatch, is a thing of beauty, It’s where strength, mobility, flexibility, agility, and let’s face it, awesomeness blend. It is, however a specific method used by strong, mobile, flexible, agile and awesome people . As many people will tell you, if you don’t have mobility and flexibility, as far as the squat snatch goes, you are screwed. Even if you are awesome.
What the rules mean is you can also power and split snatch. The split and power snatch are available to all (well, OK, 95% of people).
So my advice is this.
Focus on the actual message of the Olympic lifts first. Get judged on how much you can lift over your head, not on the method you use. Splitting and power snatches are safe and can be used by awesome strong people who maybe are a teeny weeny bit challenged in the mobility, flexibility and agility department.
Vorobyev states in ” A text book on weightlifting”, “depending on the makeup of anatomico-physiological and psychological features the lifter adopts… split or squat and other technical elements”
This doesn’t mean that you cannot have a go, and practice the squat snatch. Maybe it will encourage you to actually do some mobility and flexibility, Maybe you’ll actually try and nail your over heads squat, but why not, in the meantime, make sure you have a great power and split snatch too.
Little did Aryna Sabalenka realise that her controversial grunting in the 2018 Australian Tennis Open could assist Olympic weightlifters in Bethnal Green E1. A short yell or kiai has always been part of martial arts, and exertion is sometimes accompanied with a bit of a grunt. But, is it a technique or tactic you should use to improve your snatch and clean and jerk?
Damian Farrow (2018) in ‘All the Racquet: What science tells us about the pros and cons of grunting in tennis’, put the advantages of a grunt in simple terms.
If you grunt, you get: a 3.8% increase in groundstroke-hitting velocity and a 4.9% enhancement in velocity.
According to that report “The velocity, force, and peak muscle activity during tennis serves and forehand strokes are significantly enhanced when athletes are allowed to grunt.”
“Grunt history, gender, perceived advantages, and disadvantages of grunting, years of experience, highest level of competition, and order of testing did not significantly alter any of these results”
I must confess that the exact science behind this phenomenon slightly eludes me, but allegedly, increased force on impact lies within the concept of kinetic energy. KE is the energy of motion which is transferred on impact. KE is calculated as one half of the product of mass and velocity squared.
Grunting, so brainy people say, tightens the body core which increases the mass behind the tennis strike, thereby increasing the force on impact resulting in the increased velocity of the tennis ball.
The carry over to Olympic weightlifting at CrossFit London is obvious. If you lift quietly, the chances are you are missing out on some free energy that could move the bar to where you want it.
The much misunderstood “core”. It might be the most misunderstood structure in the body. There is no way that I can make a real dent on the whole subject in one short post but hopefully I can elucidate you in some small way.
When the average person thinks of “core” (which is actually a great term which has unfortunately been bastardised to the extent that it actively annoys me) it’s usually just abs on their mind. Which is fine, abs are cool, they look great and the 100% have a role to play in performance and aesthetics.
Abs and core are not synonymous.
You know that the core is way more than that. When I think of what core training involves I block it as everything above mid thigh and everything below the shoulders (abdominals in the front, paraspinals and gluteals in the back, the diaphragm as the roof, and the pelvic floor and hip girdle musculature as the bottom, inside all of this there is 29 separate pairs of muscles that help stabilise the spine and pelvis (2)). Another way to look at is everything that isn’t peripheral. Whilst I like to define it as above (mid-thigh to shoulders) for ease there is a very strong argument, which I wholeheartedly support, to include the muscles of the jaw and neck into the core, the reason why I’ll cover below (way below, I can already tell I’m going to get carried away.)
Before I go any further into it though what the core is we need to define it’s role as best possible within the confines of this article.
THE ROLE OF “THE CORE”
Whilst there is no common consensus on the exact anatomy, physiology, and methods of how to evaluate a clients “core” functionality, the role on the core is undeniable in terms of proper load balance in the kinetic chain, maximising a persons functional range of motion (proximal stability = distal mobility (7)), providing a base of support for maximises force production as well as protecting the joints by decreasing/minimising joint load, shear, compressive, and translational forces throughout the body (1,2). From a performance point of view it’s easy to see that there is a huge benefit from training “core stability” but one of the most common pathologies we come across as coaches is a client with lower back pain.
Punjabi has described clinical instability (i.e. instability when there isn’t a structural defect cause which may necessitate surgical intervention) as “the loss of the spine’s ability to maintain its patterns of displacement under physiologic loads so there is no initial or additional neurologic deficit, no major deformity, and no incapacitating pain”(3). Clinical lumbar instability in this sense has been cited as a significant cause on lower back pain (4, 5). A meta-analysis of 39 (this is good) randomised trails that investigated treatment of chronic low back pain of non-specific origin with an exercise intervention found a “beneficial effect for strength/resistance and coordination and stabilisation exercise programs over other interventions (6). It’s worth noting in the same meta-analysis that they found little to no benefit from combining the strength/resistance work with “cardio”. From a purely anecdotal point of view with evidence I’d suggest that this is down to people losing pelvo-lumbar control when one hip is in flexion and the other extension (assuming that the cardio prescribed is running, x-trainer, cycling, swimming) and the stability in around the hips and lower back, so as you’re teaching a more stable, controlled lumbar and hip complex with the strength work you’re teaching a less stable/more unstable hip complex at the same time which results in a conflict of adaptation (the adaptation being what any intervention is actually about) and no real change hence no alleviation of lower back pain symptoms. Again, complete conjecture on my part and would need further study.
Riiiiight, I’m aware that this is getting on a little bit. So a really quick round up of this so far:
Core means everything which isn’t arms and legs (and even then it’s a little bit of legs).
Building a strong core is hugely important for increasing your CrossFit performances.
There is a statistically significant benefit on lower back pain from consistently performing core stability exercises.
More than Sit-Ups and the Breathing-Bracing Continuum,
Looking back to developmental movements when, as babies, you first started moving, the first thing that happened was you start wriggling around like a madwomen and learning to, at a very basic level, activate and control all the muscles above. To quote directly from the work of Kobesova and Kolar,
“This allows for basic trunk stabilization, a prerequisite for any phasic movement and for the locomotor function of the extremities.“(9)
So we know that not only is core stability a prerequisite for movement (from crawling, to walking, to gymnastics and lifting) but on top of that recent research into the “mind-muscle connection” shows that by understanding what muscles we’re trying to activate, including there position and function, can improve the contraction and activation (10,11).
To start to delve into how we might address “core training” we need to move to a slightly more global view of what the core musculature actually does. As noted above above the core consists of:
abdominals and accompanying fascial complex in the front,
paraspinals (think lats, spinal erectors (lumbar and thoracic ), traps as a whole and rhomboids) and gluteals in the back (personally I’d like to include hamstrings in here as well),
the diaphragm as the roof,
the pelvic floor and hip girdle musculature as the bottom including
internal stabilisers of the spine and pelvis (External and internal obliques and Transverse Abdominus (TvA), Mulitfidus, Quadratus Lumbrum (QL), Psoas, Illiacus (preferably not to be thought of combined with Psoas (8)), and various ligamental structures that I’m not going into right now).
I’m our case we’ll move away from specific muscle action as soon as possible but before that we need to have an idea about what muscles are working and where they are so we can address bracing and core stiffness with some specificity as well as improved performance
*NOTE: It’s our responsibility as coaches to educate our athletes as much as will help them. I’m not saying they need to read something like this but whatever you can do to help them understand why they’re doing something is a big deal and will help create buy in and trust.*
When anybody talks about core stability a huge part of this can be perceived as “bracing”, defined as:
Whilst it isn’t an exact comparison to what we’re talking about it nicely gets across the message that when we talk about bracing and core stability we are really talking about increasing rigidity,pressure, and tension throughout the body.
And here is finally where we can talk about application!!
When you ask most people who lift about bracing you get a lot of big breathes into the stomach, which is okay. It’s like having half the answer and is way better than hollowing which is, frankly, detrimental to sports performance (13). Application for you is tuning up or down the stiffness you’re creating as it’s applicable to you goal. If you’re doing a 2000m swim then maybe you don’t need to create the same tension as you would for a maximal loaded carry.
I know this isn’t super actionable, at least not straight away, but with some practice and consistent employment of the principles you can learn where and when certain levels of bracing is appropriate. More importantly you should now understand what you’re trying to achieve and why.
Kibler, W., Press, J. and Sciascia, A. (2006). The Role of Core Stability in Athletic Function. Sports Medicine, 36(3), pp.189-198.
Akuthota, V., Ferreiro, A., Moore, T. and Fredericson, M. (2008). Core Stability Exercise Principles. Current Sports Medicine Reports, 7(1), pp.39-44.
Panjabi, M. (2003). Clinical spinal instability and low back pain. Journal of Electromyography and Kinesiology, 13(4), pp.371-379.
Delitto A, George SZ, Van Dillen LR, Whitman JM, Sowa G, Shekelle P, et al. Low back pain. J Orthop Sports Phys Ther. 2012;42(4):A1–57. doi:10.2519/jospt.2012.0301.
Long DM, BenDebba M, Torgerson WS, Boyd RJ, Dawson EG, Hardy RW, et al. Persistent back pain and sciatica in the United States: patient characteristics. J Spinal Disord. 1996;9(1):40–58.
Searle, A., Spink, M., Ho, A. and Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), pp.1155-1167.
Mattacola, C., Kiesel, K., Burton, L. and Cook, G. (2004). Mobility Screening for the Core. Athletic Therapy Today, 9(5), pp.38-41.
McGill, S. (2009). Ultimate back fitness and performance. p.78.
Kobesova, A. and Kolar, P. (2014). Developmental kinesiology: Three levels of motor control in the assessment and treatment of the motor system. Journal of Bodywork and Movement Therapies, 18(1), pp.23-33.
Calatayud, J., Vinstrup, J., Jakobsen, M., Sundstrup, E., Brandt, M., Jay, K., Colado, J. and Andersen, L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, 116(3), pp.527-533.
Critchley, D. (2002). Instructing pelvic floor contraction facilitates transversus abdominis thickness increase during low-abdominal hollowing. Physiotherapy Research International, 7(2), pp.65-75.
Collins, W. (2011). Collins dictionary. London: HarperCollins.
McGill, S. (2009). Ultimate back fitness and performance. p.75-76.
If you’re reading this blog, odds are you’re already neck-deep in the CrossFit Kool-Aid, so I won’t waste your time explaining the whole ‘CrossFit’ thing to you. But that means you’re all too aware that life can be a struggle for the CrossFitter about town. Tearing your hands. Having to explain what CrossFit is every time you mention it (which is frequently). Getting out of bed after Annie. Walking up stairs after Cindy. Having to turn down an invitation to thirsty Thursday because it’s Fran tomorrow and you need to beat your PR.
Life is tough.
Here are 10 life-hacks to make your day, inside and outside of the gym, a little bit easier. These aren’t wishy-washy ‘eat clean’, ‘trust the process’, ‘take a rest day’, ‘work on your weaknesses’ type hacks. We all know them, and we know we ignore them. These are real-life, genuinely applicable hacks to make your CrossFit lives easier.
#1 Accessory Successory
More accessories means better CrossFit. You perform better with knee sleeves, wrist wraps and headbands on. You just do. You’re sure of it because of that one winter when your knee hurt a bit and now you need knee sleeves for every WOD. Unfortunately, CrossFit makes you sweat. Sweat breeds bacteria. Bacteria smells like ass. Ergo, your accessories smell like ass.
The solution: don’t put on a special cold-wash cycle for these little things. Take off your knee sleeves, wrist-wraps and other fabric accoutrements in the shower, pour some shower gel on them and give ’em a stomp. They’ll be dry and smelling sweet by the next day ready to wear again.
#2 On your knees
Speaking of knee sleeves, they have another purpose other than smelling like death and protecting from imaginary injuries.
Got a lunging WOD coming up? While the rest of the class bumbles around getting a mat – which they will then repeatedly trip on throughout the workout – slip on a pair of thick, cheap sleeves and your knees will be nice and protected wherever you may lunge.
Rocktape currently has a sale on their KneeCaps (true as at 26th Aug 2018) and are selling them for £12.99 per pair (not per sleeve as is often the case).
#3 Fail to prepare (your nutrition), prepare to fail!
(Get ready! Shameless self-promotion coming up)
Most of us do CrossFit because we want to look good naked. Unfortunately the hard part isn’t the WOD, it’s the other 23 hours of the day. If you’re not fuelling properly, you’re not going to get the results you want.
If only there was some sort of shop, cafe or ‘refuelling bar’ right in the gym. Oh wait, there is!
You can get NOCCO, coffee and various protein-infused treats at SE11 and CFL, or in the Shake It bar at CFL you can pre-order your shakes before the workout and pick them up on your way out (after you’ve taken your knee-sleeves for a shower).
Even if you don’t buy something from the gym, eat something. Anything.
#4 Don’t hang your WOD from the end of your rope
Have you ever been mid-way through a WOD only for the fastener to come off your skipping rope and ruin what was bound to be a white-board-topping time? If not, odds are you’ve seen it happen to someone else and watched them scrabble around on the floor trying to find their little rope screw fastener thingy.
Are you planning on growing any taller? No? Then you don’t need your rope to be adjustable anymore. Superglue down the plastic nubbins at end of your rope and you’ll never have to worry about it coming apart again.
#5 Peeing clearly
We workout, we sweat, we lose fluids, we drink more. But even before you did CrossFit, odds are you weren’t drinking enough water. Now that you are, the likelihood is that your water deficit is even greater.
While you’re at work, have a 2 litre bottle of water sitting on your desk as a constant reminder to drink. That two litre bottle needs to be empty by the end of the day. When it is, fill it back up, pop it in the fridge, and it’ll be ready for tomorrow.
Or better yet, buy our exclusive CFLDN water bottle and be the envy of your friends and super-hydrated at the same time.
#6 Hipster Hair Hack
A few years ago this hack would have been aimed almost exclusively at the ladies, but with the rise of the man-bun, this is no longer the case.
If you have long hair, you’ve likely had your ponytail come loose during a WOD, or got it caught under a bar bringing it down onto your back, or even been stupid enough to trap yourself under a foam roller. Don’t be that guy (or gal).
Leave a few spare hairbands around your water bottle, so that you’re never caught short during your next hair-related emergency.
Man-bun don’t look so silly no more, do it?
#7 You call that a knife? This is a knife!
Thick, hard calluses tear.
Thin, soft ones don’t.
Torn hands = no CrossFit.
You do the maths.
‘Corn and callus knife’ available at Boots to shave down those thick bits o’ nasty skin.
Make sure to replace the blade frequently and don’t be too aggressive with it! It’s still a knife.
#8 Double deadlift hack
I heard once that more injuries in the gym come from loading and unloading bars with careless form, than they do from the actual lift. That may or may not be true, but the next time you load a bar consider what your spine looks like vs how it looks when you perform the deadlift.
Love them or hate them, at some point you’re going to have to pick up a heavy thing at the gym. Whenever deadlifts roll around, first thing you should do is pick a spot by the plate stack. Save yourself time shlepping plates back and forth by loading up right next to the stacks.
Next hack: loading and unloading. You only have two hands to lift the bar off the floor and slide new plates on at the same time, which gets tricky as things get heavier. Don’t bother buying a deadlift jack; save yourself some time and money and grab a 0.5kg plate. Roll your loaded bar onto that plate and it will raise the bar a few millimetres off the floor, and enough that a plate will slide on or off with ease.
#9 Get a grip
Are you using a hook grip yet? No? You’re an idiot.
You know those CrossFit fail videos where someone wrenches a bar off the floor, only for their hands to slip and then they fall on their ass? Odds are they weren’t using a hook grip. There’s not an elite-level CrossFitter or Olympic Lifter in the world who doesn’t use this grip. You should be using it too.
If you’re not using it yet, here’s how to start:
Every time you pick up an empty bar and the class starts doing drills, do it with a hook-grip (see picture). Then go back to your normal grip when you add weight. It will hurt, but it won’t hurt forever. Do this for a few weeks and eventually the hook-grip will feel like second nature and your regular grip will feel weird.
But it won’t happen until you do it. Start light. Stick with it.
#10 He ain’t heavy, I do CrossFit
I’m sorry to tell you, you’ve been doing partner-carries all wrong. Forget piggy-backing. Piggy-backs are for babies and pigs (presumably).
Check out this video which explains the Fireman’s carry.
(Recognise the gym? That’s what Malcolm Place looked like in 2011!)