Top Notch Podcast > Episode 5 – Physical Tips For Success in CrossFit
Sponsored by CrossFit Regeneration Teens.
Defining success as longevity within fitness and a healthy lifestyle
- Can I maintain this lifestyle long term and stick with it?
- Can I achieve the goals I originally set?
- Sometimes the answer is simple and obvious (but not necessarily easy).
Tip 1: Get more sleep
- Make sure you have a habit of sleeping a lot.
- Have the same sleep and wake times each day.
- Minimally, 6 hours of sleep per night.
- Recommended, 8 or 9 hours of sleep.
- Start winding down to settle your body down to get ready for sleeping (praying and thunderstorms help).
- Put down your electronic device before you go to bed (http://www.huffingtonpost.com/2014/12/23/reading-before-bed_n_6372828.html) because they make it harder for you to fall asleep.
- Make good choices outside of the gym in the other 23 hours.
- Big rocks (https://www.youtube.com/watch?v=0VNmIxkyHd8) and Charlie’s Iron Man bicycle (law of diminishing returns).
- Sleep may be the biggest rock.
Tip 2: Make your nutrition your fitness foundation
- Coach Glassman’s pyramid (http://library.crossfit.com/free/pdf/CFJ-trial.pdf on page 8)
- Nutrition is the foundation of the pyramid.
- CF Regeneration coaches Moira and Kari can help to answer specific food questions you have.
- CrossFit food prescription: meats and vegetables, nuts and seeds, some fruit, a little starch and no sugar.
- Try for an A+ but get a B+ with your nutrition (it’s okay to have some bad foods once a week).
- Be open to trying new things and changing routines (e.g. eating more veggies, food prepping, eating less sugar, etc.).
- Simplify your meal routines (Charlie has the exact same healthy meals for breakfast and lunch) to limit your variables.
- Tim Ferris and daily rituals (http://fourhourworkweek.com/2013/12/15/daily-rituals-mason-currey/)
- Coach Moira’s (http://www.mcfitness.us) advice on cheat meals: Make it a meal that you value and treasure. Don’t waste it on McDonalds.
Tip 3: Your Mobility
- Mobility is having comfortable range of motion in our joints for all the range of motion we want to do.
- Don’t need to be a circus dancer (or a magician’s assistant). Just need to be able to do things like an overhead squat, comfortably.
- In the CF Regeneration gym there’s ample equipment & opportunity to learn how to stretch and mobilize.
- Our bodies were made to overcome disfunction to complete a task at the risk of doing it in an unsafe or unhealthy way.
- The wire hanger analogy: we want to put our bodies into good positions so our joints won’t break down.
- Barbell Shrugged: How to Identify Deficiencies, Imbalances & Weaknesses w/ Julien Pineau (https://www.youtube.com/watch?v=rLSl8x602MA)
- The driving analogy: driving impaired is like exercising with poor mobility.
- Be aware of your muscle imbalances. Know where you’re weaker and try to address them.
- Coach Zach is a great resource for mobility (http://www.whetstonebarbell.com/coaches.html).