Make sure it’s something you want to do, don’t just do what everyone else is doing. You’re a beautiful unique individual and screw everyone else.
Next you’ve got to find out where you’re starting from.
This is where your Crossfit coach/trainer/mentor will come in, they can assess your current skill level then build your training from where you are now using the progressions and conditioning that you need not someone else’s magic super duper get fit 6 week dumbbell fly wolverine program for jacked abs that doesn’t involve deadlifts but does sell magazines (oh yes, I went there). I don’t want to live in a world where X-men don’t lift heavy.
Next thing that needs to be decided is a deadline and how much time you can commit to.
If someone is training Crossfit for an hour 5 times a week and someone is training once a week after 6 weeks both people can say they’ve been doing Crossfit training for 6 weeks but I’m going to take a guess here that the person training more might just maybe have made a little bit more progress than the person that’s trained 6 hours.
Now the hard work begins.
Whatever the plan of action is your job is to stick to it! If it’s programmed that you have to be at the gym at 5.00 am on a Monday morning to run then you turn up on time and ready to go, don’t be texting saying you’ll do it yourself that night or catch it up another day, you didn’t sleep well, you didn’t eat right, you don’t feel good… go anyway!
I’ll tell you what, you’ll sleep well that night. The biggest part of you making progress in Crossfit is showing up consistently. If you’re on a progressive overload with numbers you have to hit increasing every week, tough luck if you don’t feel like it some day (and you will get those days) you have to stick to it and see it out, otherwise you’re wasting your time and your trainers.
When the retest comes around again, same idea give it your all and see how much your hard work has paid off and check the results!
Did you fall short of your goals?
Surpass them? It’s from those figures you can really start to learn: what works for you, what doesn’t. Everyone progresses differently and testing is the only way to track yourself and how you improve in the most efficient way!
Training specifically for Crossfit: obviously the movements that you are enhancing should replicate the movements that you are doing during play otherwise what’s the point? The idea is to put yourself through hell so that when match time comes around it seems like a breeze. Make things harder, go for longer, wear that weighted vest, become a Crossfit machine so that your opponent has squeaky bum syndrome at the very sight of your chiseled sexiness.
You also need to take into account which parts of your body are going to take a beating and start to increase your what we’ll laughingly call “rehab exercises”. These exercises are your bread and butter and should not be skipped.
It keeps me awake at night wondering why people wait until something is injured before strengthening it, why not do it now?
And ditch the pink 1.5 kg weights! Those are for after surgery, start building up what you use for those too and you’ll be well on your way to being bulletproof, add them into warm ups and cool downs.
Getting the best out of yourself performance wise doesn’t just come down to showing up unfortunately.
When you are training for something specifically, like Crossfit, then sleep, nutrition and body maintenance has to be really dialed in! Especially if your event means hitting a certain weight at a certain time!