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Debbie & Liz crushing the lunges on Sunday!

Debbie & Liz crushing the lunges on Sunday!

It’s been 3 weeks now since we opened the doors at Cróga CrossFit and I couldn’t be happier with the group of members we’ve assembled and the growth/improvement we’ve seen in you all during that time. For many of you, this is your first exposure to CrossFit and you are doing a great job of “being a sponge” and soaking up a lot of knowledge quickly. For those with previous experience, it has been fun to be able to teach you new techniques and skills that improve your abilities and I’d like to say thank you for coming to class with an open mind and executing so well.

Now that most of you have a couple weeks under your belt in our General CrossFit classes, I think we can start talking about progress. In CrossFit we’re constantly striving to get better, whether that is breaking down mental barriers, getting a faster time on a standard WOD, lifting more weight, or fitting into a smaller pant size. To help us do all of these things we need to put our best foot forward inside and outside of the gym. Late last week I read a blog post by Jon Gilson, the owner of Again Faster Equipment, that has a list of 10 things you “need to know to become an elite athlete” that I think not just elite athletes, but all CrossFitters can use. I encourage you all to give it a read and let us know what you think below in the comments or when you come to class this week.

My personal favorites from this list are:

  1. Virtuosity: I have always been and always will be a believer that practice DOESN’T make perfect, perfect practice makes perfect. You need to do everything the right way each time to get better, you’re only cheating yourself if you’re taking short cuts like not squatting to full depth or turning around 5 feet short of the 100m mark.
  2. Nutrition: It is important to remember that you’re in the gym for 1 hour a day and out of it for the other 23 hours. The hard work in the gym can only be successful if your nutrition is on point outside the gym. Jon gives some pretty specific guidelines of what you should eat, but my favorite place to tell people to start is make sure every meal is balanced with protein, carbohydrates and fat. Don’t ever have a meal that’s dominated by one and never have a meal that is missing one of these.
  3. Goals: If you don’t have something to chase, it’s much more difficult to always push forward and make PROGRESS. This is why we provide Beyond The Whiteboard to all our members. We want you to set personal goals, be able to track how you’re doing on the path to those goals, and then know when you’ve achieved them and it’s time to go after a new one.


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