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It is always good to be in the “know” especially if you want to get into an fitness program like this, So avoid the biggest CrossFit errors with these helpful tips for physical fitness and health.
Ways to Avoid The Biggest CrossFit Errors
There are times when you feel you need to give in to your temptation to take some shortcuts into your workout routines, just like the guy next to you that you start to notice cutting corners on some of the CrossFit routines just so he could finish his training. But you have more than enough reason to not envy him or even think about following suit.
You know better to not take shortcuts or risk yourself getting injured, especially with CrossFit training.
Kipping Without A Proper Base of Strength
Kipping pull-ups are one of the most popular routines in the CrossFit training program compared to dead hang pull ups.
“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.
Gelbrich pointed out that most notable are wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.
In order to fix it, Gelbrich suggests to do at least five strict pull ups before doing kipping pull-ups or muscle-ups in order to prepare for proper base strength to pursue the routines.
Cherry- Picking WOD’s
It is important to be consistent in order to succeed at CrossFit and achieve your desired results.
“A lot of beginners to CrossFit are really focused on what the Workout of the Day is, and they realize that they’re better at some movements than others,” says Dusty Hyland, owner of DogTown CrossFit in Culver City, Calif. “So they conveniently find ways not to make it to the gym when the WOD calls for things they’re really inefficient at or lack coordination in. A great example would be jumping rope. A lot of people will skip a workout if there’re double-unders in it, especially if they’re brand new to CrossFit.”
In order to establish that consistency, Hyland recommends two to three workouts for beginners that consist of a wide range of skills and movements to improve strength conditioning areas. Follow this up with increased intensity week over week and make sure there is the determination to stick to the program.
Put Your Mind Into It
Lack of engagement and determination to stay with the program is often a waterloo that leads to lack of motivation and a waning desire to push through with the training.
This isn’t a boot-camp class,” Hyland says. “We’re going to teach you how to move better, how to get stronger and how to be a more mobile human being so that you can do things outside of the gym for a long time. You need to be ready and prepared, bottom line. You can’t half-commit to this because it’ll just crush you.”
To address this, condition yourself to always put your mind into your CrossFit program. You can start by going to the gym on time instead of coming in late.
“Being on time is going to allow you to warm up, work on the things you need to work on and be ready to do the workout correctly. If you’re rushing the workout and rushing to leave, you’re going to get hurt. You need to be ready and prepared, bottom line, or you’re never going to be successful,” says Hyland.
Avoid overtraining
This training requires discipline and going beyond or short of expectations can be detrimental to your workouts.
Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So overtraining happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”
“People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be overtrained. So it really does depend on the athlete.”
Always make sure to know when you are overtraining or not. Pay attention to what your body tells you.
So pay attention to your programs and avoid the biggest crossfit errors in order to make the most of your workouts.
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