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CrossFit Workouts the week of 12.5.16

By: 0

Monday:

Lift:

15m to find 5RM Deadlift

Met-Con:

EMOM-18m (6 Rounds)

Min-1:  8 Pull-Ups/C2B & 4 Deadlifts (225/155) (275/185)
Min-2:  8 KB/DB Thrusters (35/25) (53/35)
Min-3:  10/8 Calorie Row

Score = Number of completed rounds

 


Tuesday:

Gymnastics:

Handstand Push-Ups (7.5 mins)

Beginners:  Every 90 seconds – for 5 Sets
Handstand Push-Up Negatives X5 @3 second negative
You may reset after each rep (come off the wall, then flip back up)

Advanced:  3 X3-6 Strict HSPU’s

Lift:

EMOM-4m
Front Squat
2 @60%
2 @70%
2 @75%
1 @80%
*Rest 1 minute, Then…*
Every 2 mins – for 3 Sets (6 mins)
1 @85-90%
1 @90%
1 @90%+

Met-Con:

AMRAP-12m

5 HSPU / 10 HSPU**
8 Squat Cleans (135/95) (155/105)
20 Double-Unders
**Scale for HSPU:  4 HSPU negatives (2 sec negative), OR Seated Dumbbell Strict Press X8

 


Wednesday:

Gymnastics:

Toes-to-Bar (8 min Cap)
Beginners:  Hollow Body & Superman Holds 2X 20-30 seconds each
*Rest 30 seconds*
Partner assisted Push/Pull 2 X6 (6 Push, 6 Pull)
*Rest 30-45 seconds*

Advanced:  3 Sets: 3 Strict Toes-to-Bar + 6 Kipping T2B
*Rest 45-60 seconds*

Lift:

Every 2 mins – for 5 Sets (10 mins)
High Hang Snatch + Hang Snatch + Snatch @60-70%
**Build across the sets**

Met-Con:

For Time:

9 Hang Squat Snatches (75/55) (115/75)
21 Toes-to-Bar
6 Hang Squat Snatches (75/55) (115/75)
15 Toes-to-Bar
3 Hang Squat Snatches (75/55) (115/75)
9 Toes-to-Bar

 


Thursday:

Gymnastics:

Handstand Push-Ups (7.5 mins)
Beginners:  4 sets of – Handstand Hold X MAX seconds
*Rest 60-90 seconds*

Advanced:  4 Sets of – Nose-to-Wall Handstand Hold X45 seconds
*Rest 60-90 seconds*

Lift:

Every 2 mins – for 4 Sets (8 mins)
Back Squat X6 @65, 70, 75, 75%

Met-Con:

Every 3 mins – for 21 mins (7 Rounds)
20 Double-Unders
15 Russian KB Swings (53/35) (70/53)
10 Push-Ups
8 Pull-Ups / C2B
Score = Total Reps (Perfect Score = 371 Reps)

 


Friday:

Closed for Construction

CrossFit workouts the week of 11.28.16

By: 0

Monday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Snatch-Grip Push Press X2 + 3 Overhead Squats
Build over the course of the sets

Met-Con:

4 Rounds for Time:

400m Run
20 T2B
10 Goblet Squats (53/35) / (70/53)

Cash-Out:

3 Sets – not for Time
8-10 Snow Angels
Rest 30 seconds
6-8 Glute/Ham Raises

 


Tuesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)
Pause Deadlift X5 @65-75%

**Pause Deadlift: Pause 2 seconds at – 2” off ground, knees, and mid-thigh – Then stand all the way up. Repeat.**

Met-Con:

Against a Running Clock:
21 DB or KB Snatches (53/35) (70/53)
100 Double-Unders
15 DB or KB Snatches (53/35) (70/53)
80 Double-Unders
9 DB or KB Snatches (53/35) (70/53)
60 Double-Unders

At the 15 minute mark, perform the following…

12 Pull-Ups / C2B
27 KB Swings (53/35) (70/53)
9 Pull-Ups / C2B
21 KB Swings (53/35) (70/53)
6 Pull-Ups / C2B
15 KB Swings (53/35) (70/53)
3 Pull-Ups / C2B
9 KB Swings (53/35) (70/53)
Score = Completion Time

 


Wednesday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Strict Press X4-5 @75%

Then…

One set of MAX Push Press @85% of 1RM Push Press

Met-Con:

AMRAP-15m
6 Handstand Push-Ups
8 Burpees to Pull-up Bar
10 Pull-Ups / C2B
12 Alt. Step-Ups (24/20”) / Pistols

 


Thursday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
3 Position Pause Clean X1 (2” off floor, Below Knee, Hang) + 2 Squat Cleans @85%+

Lift:

Every 90 seconds – for 5 Sets (7.5 mins)
Back Squat
5 @70%
3 @80%
2 @85%
7 @70%
7 @70%

Met-Con:

For Time:

400m Run, Then…
2 Rounds

4 KB or DB Thrusters (44/25) / (53/35)
6 Front Rack Reverse KB or DB Lunges (44/25) / (53/35)
8 Box Jumps (24/20”)

Then…
400m Run

 


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
1 Push Jerk + 2 Split Jerk @80-85%+ of 1RM Jerk

Met-Con:

AMRAP-4m
15 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)

Rest 2 mins

AMRAP-4m
10 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)
5 Push-Ups

Rest 2 mins

AMRAP-4m
5 Med-Ball Clean & Press (20/14)
10 KB Sumo Deadlift High-Pull (53/35) / (70/53)
10 Push-Ups

Rest 2 mins

AMRAP-4m
MAX Kettlebell Swings (53/35) / (70/53)

Score = Rounds + Reps + Number of Kettlebell Swings from last AMRAP

CrossFit workouts the week of 11.21.16

By: 0

Monday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
Strict Press X3-4 @80-85%

THEN… One set of MAX Unbroken reps of: Push Press @80% of 1RM Push Press

Met-Con:

EMOM-21m
Min-1: 8 Pull-Ups & 4 Deadlifts (225/155) (275/185)
Min-2: 6 KB/DB Thrusters (35/25) (53/35)
Min-3: 100m Run
Score = Number of completed rounds

 


Tuesday:

Lift:

Every 2 mins – for 6 Sets (12 mins)
3 Position Pause Clean X1 (2” off floor, Below Knee, Hang) + 2 Squat Cleans @80-85%+

Met-Con:

Cash-In:  1,200m Run (2 Laps around entire building)

Then… 3 Rounds For Time:

18 Russian KB Swings (53/35) (70/53)
15 Pull-Ups / C2B
21 Double-Unders

Cash-Out:

2 Sets:
Reverse Snow Angels X10-15
Rest 30 seconds
6-8 Glute/Ham Raises

 


Wednesday:

Lift:

Every 2 mins – for 6 sets (12 mins)
Snatch-Grip Push Press X2 + 3 Overhead Squats
Build over the course of the sets

Met-Con:

3 Rounds for Time:
5 Handstand Push-Ups
10 DB/KB Front Rack Squats (44/25) / (53/35)
15 Toes to Bar

*Rest 3 mins, THEN…*

For Time:

20 Overhead Reverse Lunges with KB’s or DB’s (44/25) / (53/35)
15 Burpees to Pull-Up Bar

Cash-Out:

3 Sets – not for Time
8-10 Snow Angels
*Rest 30 seconds*
6-8 Glute/Ham Raises

 


Thursday:

Thanksgiving WOD! 🦃

 

 


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
Back Squat

5 @70%
4 @80%
3 @85%
2 @90%
1 @90%+

Met-Con:

EMOM-20m:

Min-1: 10 Push-ups + 10 Air Squats
Min-2: 40m Farmer Carry (53/35) (70/53) *4 Lengths of the Rig*
Min-3: 14 Dumbbell or KB Snatches (44/25) (53/35)
Min-4: MAX Double-Unders

**Score = Number of Double-Unders**

Cash-Out:

3 Sets – Not for Time:

10 Dead bugs / side
Rest 30 sec
8-10 Weighted Hip Extensions

CrossFit workouts the week of 11.14.16

By: 0


Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

Tempo Deadlift X5 @60%

Pause for 3 seconds at: 2” off the ground, Below the knee, Mid-Thigh – THEN stand all the way up/lock-out before lowering bar back down to the floor.

Met-Con:

Every 3 minutes – for 4 Rounds (12 mins)

Deadlift X4 @55% RX / 65% Performance of 1RM Deadlift
30 Double-Unders
8 Toes-to-Bar
6 Pull-Ups / C2B

*Rest 2 mins*

Every 3 minutes- for 3 Rounds (9 mins)

Deadlift X6 @55% RX / 65% Performance of 1RM Deadlift
20 Double-Unders
6 Toes-to-Bar
8 Pull-Ups / C2B

Cash-Out:

3 Sets – Not for Time:
8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


Tuesday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)
Strict Press
8 @55%
6 @60%
6 @65-70%
6 @70-75%
4 @75-80%
2 @80-85%

THEN…

One set of MAX Unbroken reps of: Push Press @75% of 1RM Push Press

Met-Con:

4 Rounds For Time:

400m Run
25 Push Press (75/55) (95/65)
50 Double-Unders

 


Wednesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)
3 Position Pause Clean X2 + 1 Squat Clean @80-85%
*For Pause Clean – Pause for 2-3 sec at: 2” off floor, Below Knee, Mid-thigh

Met-Con:

For Time:
800m Run, Then…

3 Rounds

4 Thrusters (115/73) (135/93)
6 Front Rack Reverse Lunges (115/73) (135/93)
8 Box Jumps (24/20”) / Box Jump-Overs (24/20”)
Then…
800m Run

Cash-Out:

2 Sets:
Reverse Snow Angels X10-15
Rest 30 seconds
6-8 Glute/Ham Raises

 


Thursday:

Lift:

Every 2 mins – for 5 Sets (10mins)
3 Snatch-Grip Push Press + 2 Overhead Squats
Build over the course of the Sets

Met-Con:

3 Rounds for Time: (Time Cap: 20m)

3 Power Cleans (85% of Body Weight) / (105% of Body Weight)
6 Front Squats (85% of Body Weight) / (105% of Body Weight)
500m Row

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises


Friday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

2 Push Jerks + Split Jerk @80-85%

Met-Con:

AMRAP-20m

6 Ground to Overhead (95/65) (135/95)
8 Bar Facing Burpees
10 Alt. Step-Ups / 10 Alt. Pistol Squats
12, 10, 8, 6, 4, 2, 2… Pull-Ups / Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

12-15 Ring Rows
*Rest 45 seconds*
60 second Plank Hold

CrossFit Workouts the week of 11.7.16

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)
Back Squat

6 @65%
4 @70%
4 @75%
2 @80%
7 @65%
7 @65%

Met-Con:

For Time

Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
12 C2B Pull-Ups / 6 Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
10 Dead bugs / side
8-10 Weighted Back/Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)

2 Push Jerks + 2 Split Jerks @70-80% of 1RM Jerk

Met-Con:

AMRAP-16m

6 Ground to Overhead (95/65) (135/95)
8 Alt. Step-Ups / 8 Alt. Pistol Squats
10 V-Ups / Toes-to-Bar
12, 10, 8, 6, 4, 2, 2… Front Squats (95/65) (135/95)

Score = Rounds + Reps
**Front Squats DECREASE by 2 reps each round, until you reach 2 reps. Then just do 2 reps/round**

Cash-Out:

3 Sets, not for Time:

12-15 Ring Rows
*Rest 45 seconds*
60 second Plank Hold

 


Wednesday:

Lift:

Every 2 minutes – for 6 Sets (12 minutes)

3 Position Pause Clean Deadlift X2 + 1 Hang Squat Clean @70-80% of 1RM Clean
(2” off floor, Below Knee, above Knee)

**Focus on maintaining proper position and stiffness throughout the Pause Clean Deadlift**

Met-Con:

For Time:

30 Double-Unders
6 Power Snatches (95/65) (135/95)
10 Front Rack Reverse Lunges (95/65) (135/95)

40 Double-Unders
8 Power Snatches (95/65) (135/95)
12 Front Rack Reverse Lunges (95/65) (135/95)

50 Double-Unders
10 Power Snatches (95/65) (135/95)
14 Front Rack Reverse Lunges (95/65) (135/95)

Cash-Out:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


Thursday:

Lift:

Every 2 mins – for 5 sets (10 mins)
Deadlift X6 @70%

Met-Con:

AMRAP-2m – for 4 Rounds (16.5 mins)

Deadlift X6 @40% RX / 50% Performance of 1RM Deadlift
30 Double-Unders
8 Push-Ups

*ACTIVE Rest – 90 seconds* (Jog inside, outside – No standing around)

Then… For Time:

24 Deadlifts @50% RX / 60% Performance of 1RM Deadlift
80 Double-Unders
32 Push-Ups

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)

Snatch-Grip Push Press X5 (Build to a heavy set of 5)

Met-Con:

EMOM-21m (7 Rounds)

Min-1: 100m Run + 5 Burpees
Min-2: 8 Push Press (95/65) (135/95)
Min-3: 10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises

CrossFit Workouts the week of 10.31.16

By: 0

halloween
Happy Halloween!

Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

2 Push Jerks + 3 Split Jerks @70-75% of 1RM Jerk

Lift:

One set for MAX reps of:
Push Press @70% of 1RM Push Press

Met-Con:

Against a Running Clock:

16 Toes-to-Bar
12 Handstand Push-Ups
8 Power Cleans (135/95) (155/105)

When Clock reaches 4 minutes, Perform the following:

15 Box Jumps (24/20″)
25 Kettlebell Swings (53/35)
30 Push-Ups

When Clock reaches 9 minutes, Perform the following:

14 Pull-Ups / C2B
20 Deadlifts (135/95) (155/105)
30 Burpees over the Barbell

When Clock reaches 15 minutes, Perform the following:

5 Ground to Overhead (135/95) (155/105)
50 Double-Unders

Score = Completion Time

 


Tuesday:

Lift:

Every 2 mins – for 5 Sets (10 mins)
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean @70-75% of 1RM Clean

Lift:

Every 2 minutes – for 5 Sets (10 mins)
Back Squat

5 @70%
4 @75%
3 @80%
2 @85%
1 @90%

Met-Con:

AMRAP-6m

15 Wall Balls (20/14)
10 Burpee Box Jump-Overs (24/20”)

Rest 2 mins

AMRAP-6m

20 Double-Unders
8 V-Ups / GHD Sit-Ups
6 Pull-Ups / C2B

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)

Sotts Press X5
**Build to a heavy set of 5. Focus on mechanics, not load**

Scale for Sotts Press = Strict Press from behind the neck
**Build to a heavy set of 5**

Met-Con:

4 Rounds For Time

200m Run
25 KB Swings (53/35) (70/53)
15 Box Jumps (24/20”)

 


 

Thursday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)

Deadlift X8 @60-65% of 1RM Deadlift

 

Met-Con: Partner WOD

AMRAP-20m:

Partner 1: Row 500m

Partner 2: Completes the following until Partner 1 finishes rowing. Partner 1 picks up where Partner 2 left off.

5 Tire Flips
10 Burpees
15 Goblet Squats (53/35) (70/53)

 


Friday:

Lift:

Every 2 minutes – for 6 Sets (12 mins)
Push Press

8 @65%
6 @70%
6 @75%
4 @80%
4 @85%
2 @90%

Rest 1 minute, THEN…

Lift:

1 Set of Max REPS – Unbroken Strict Press @75% of 1RM Strict Press

Met-Con:

AMRAP-5m
5 Box Jumps
7 Pull-Ups / C2B
9 Hand Release Burpees

Rest 2 minutes, Then…

AMRAP-8m
10 KB Swings (53/35) (70/53)
200m Run / 250m Row
10 Alternating Step-Ups with Kettlebell (24/20”) (53/35) (70/53)

Rest 2 minutes, Then…

For Time:
30 KB Swings
30 Burpees
30 Toes-to-Bar

CrossFit Workouts the week of 10.24.16

By: 0

Monday:

Lift:

Every 2 mins – for 5 Sets (10 mins)

Front Squat X8 @ 60% of 1RM

Met-Con:

For Time:

10 Thrusters (115/75) (155/105)
10 Burpees over the Barbell
10 Push Press (115/75) (155/105)
10 Burpees over the Barbell
10 Front Rack Reverse Lunges (115/75) (155/105)
10 Burpees over the Barbell

Cash-Out:

3 sets – Not for Time:

10-15 GHD Sit-Ups
8-10 DB Rows/Side

 


Tuesday:

Lift:

Every 2 minutes – for 8 minutes (4 Sets)

Clean: 3 Power + 1 Hang Power + 1 Hang Squat + 1 Squat Clean @65-70% of 1RM Clean
**Can be dropped after each rep**

Lift:

Every 2 minutes – for 10 minutes (5 Sets)
Deadlift

5@ 70%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

Met-Con:

21-15-9

KB Swings (53/35) (70/53)
Box Jumps (24/20”)

Cash-Out:

3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 30 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Wednesday:

Lift:

Every 90 seconds – for 6 Sets (9 mins)

Push Press X6 @65% of 1RM Max Push Press

Met-Con:

5 Rounds of:

AMRAP-3m

5 Power Snatch (75/55) (115/75)
20 Double-Unders
10 Push-Ups

90 seconds ACTIVE Rest (Jogging around gym, outside, jumping jax)

 


Thursday:

Lift:

Every 2 minutes – for 4 Sets (8 mins)

Back Squat X6 @65%

Met-Con:

4 Rounds for Time: (25 min Cap)

200m Run
15 Wall Balls (20/14)
10 Burpees
5 Overhead Squats (75/55) (115/75)
3 Pull-Ups / Bar Muscle-Ups

Cash-Out:

3 Sets – Not for Time:

6-8 Glute/Ham Raises
Rest 45 seconds
12-15 Hip Extensions

 


Friday:

Lift:

Every 2 minutes – for 5 Sets (10 mins)

Sotts Press X5
**Build to a heavy set of 5 reps. Focus on mechanics, not load**

Scale for Sotts Press = Strict Press from behind the neck

Met-Con:

For Time:

100 Double-Unders
THEN…

12-9-6:
Pull-Ups / C2B
Alt. Step-Ups / Alt. Pistols
Handstand Push-Ups / HSPU from 3” Deficit

Cash Out:

3 Sets – Not for Time:

8-10 Strict Ring Dips
Rest 30 seconds
8-10 DB Rows

CrossFit Workouts the week of 10.17.16

By: 0

Monday:

Lift:

Every 2 mins – for 4 sets (8 mins)

Deadlift X6 @70%

Met-Con:

Every 3 minutes – for 4 Rounds (12 mins)

Deadlift X6 @50% (RX) / 60% (Performance) of 1RM Deadlift

50 Double-Unders

12 Toes-to-Bar

*Rest 2 mins*

Every 2 minutes- for 4 Rounds (8 mins)

Deadlift X6 @(RX) / 60% (Performance) of 1RM Deadlift

30 Double-Unders

10 Toes-to-Bar


Tuesday:

Lift:

Every 2 mins – for 5 sets (10 mins)

Strict Press X4 @80%

Met-Con:

EMOM-21m (7 Rounds)

Min-1: 100m Run + 5 Burpees

Min-2: 8 Push Press (95/65) (135/95)

Min-3: 10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Cash Out:

3 Sets – not for Time

10-12 GHD Sit-Ups

*Rest 30 seconds*

6-8 Glute/Ham Raises


Wednesday:

Lift:

Every 2 minutes – for 6 sets (12 mins)

4 Touch-and-Go Squat Cleans @70-75%

Lift:

Every 2 mins – for 5 sets (10 mins)

Tempo Back Squats X4 @74%

Met-Con:

AMRAP-12m

8 Burpees

6 Power Cleans (115/75) (175/115)

4 C2B / 4 Bar Muscle-Ups

2, 4, 6, 8…Front Squats (115/75) (175/115)**

**Front Squats increase by 2 reps each round**


Thursday:

Lift:

Every 2 mins – for 6 sets (12 mins)

2 Hang Snatches + 2 Tempo Overhead Squats (3 sec Descent, 2 sec @bottom, 1 sec Up)

@70-75% of 1RM Snatch

Met-Con:

4 Rounds For Time: (20 min Cap)

400m Run

15 Toes-to-Bar

8 Overhead Squats (95/65) (135/95)

Cash Out:

3 Sets – Not for Time:

8-10 Strict Ring Dips

Rest 30 seconds

8-10 DB Rows


Friday:

Lift:

Every 2 mins – for 6 Sets (12 mins)

2 Push Press + 3 Jerks @70-75%

of 1RM Jerk

Met-Con:

For Time:

1,000m Row

20Alt. Step-Ups (24/20”) / Alt. Pistols

30 Handstand Push-Ups / 30 HSPU from 4” Deficit

40 Goblet Squats (53/35) (70/53)

50 Russian KB Swings (53/35) (70/53)

60 Burpees

Cash Out:

For Completion – Not for Time

60 seconds L-Sit

*Rest 45 seconds*

30 Roll-to-Candlestick

*Rest 45 seconds*

30 V-Ups

Making the most of your time at CrossFit Shady Grove.

By: 0

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Shady Grove initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT SHADY GROVE:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.