Crossfit has been in my life since 2010. I was looking for a job on Craigslist when I stumbled upon an internship at Crossfit Providence. I soon learned about deadlifts, overhead squats and box jumps. The world was spinning after every workout and the veins exploded from my arms — I was in love.
Every year since I found Crossfit, I have used it as a vessel to make me the best athlete I could be in every sport I’ve competed in. During my 2013 Spartan Race World Championship, I spent more time in Joe Desena’s soggy basement gym doing Crossfit than any human should.
Over the years, I have learned a lot about myself, but also about the fitness industry through Crossfit. It has given me dozens of exercises that I would have never learned if I had stayed on the path of abs and arms.
The best thing I learned from Crossfit was that community can be found in a gym. My job for the past 7 years has been traveling and working out. Yet, doing the typical bodybuilding routine is a lonely road with tons of time of looking in the mirror. Crossfit is all about high fives and PR’s! Making friends in new places while crushing workouts you’d never do on your own. There’s no fitness experience quite like it and that’s why I’ll never quit ‘til the day I die.
Okay… that’s enough with the sappy stuff. Here are a few tips to get jacked while training for your sport using Crossfit!
- Do two Crossfit workouts a week. If you’re a runner, make sure that one includes a circuit, working on your specific sport (3 rounds of 400m run/10 cleans/10 pull ups). The other workout should be a circuit that doesn’t include your sport-specific movement.
- You should always be focused on your weakness. I use every strength block as a time to focus on my weaknesses. For me, this year is grip strength and rig speed. Put the weaknesses in your workouts at least once a week (5 rounds of 50 ft dumbbell lunges/8 dumbbell clean-and-jerk/1 rig climb). All of these movements are challenging my grip while the rig is very specifically focused.
- Retest a workout that you want to improve upon at least every two weeks. Complete this cycle for 8 weeks. Focusing and becoming efficient with specific movements is key to creating improvement. Doing an eight-week specific block is long enough to see significant improvement. Testing every week can lead to loss of motivation and often very small improvements, so don’t waste your time.
- Use Crossfit as an opportunity to train with anyone and everyone. Crossfit is my time to get friends together during my training. Although we all aren’t on the same level, we can all share the experience.
- Don’t be afraid to add weight to the bar! You’re not going to bulk up unless you’re eating to bulk up. Weight is a great way to build a more resilient body for the many miles athletes will pack on later in the season.
This article was an addition to Hunter’s WHITEBOARDING video series follow along here.