MAKING THE MOST OF YOUR TIME AT CROSSFIT RDU

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit RDU 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 here as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT RDU:

SET AN APPOINTMENT WITH YOURSELF

While you generally enjoy coming into the gym, there are some days when maybe overtime at work, school papers, family issues, and other things can really get you in the mood to skip the workout “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. This is your time; don’t let anything interfere with it.

LISTEN TO YOUR COACHES

We are here to help! We will guide you through the workout and offer up scaling options on all movements that may require them.

If you are performing movements unsafely, inefficiently, or with too much weight, we will adjust you accordingly. The reason for this is that in everything we teach, from air squats to Olympic lifts to advanced gymnastics, we want the mechanics to be perfect before we add intensity. Fitness is our goal and injury is the opposite of fitness.

“IT’S NOT UNIQUE TO YOU”

It’s okay to admit that you feel a little intimidated to ask for help, but don’t be! Everyone was once a beginner. All the thoughts you may be having, like ‘this is really difficult’, are not unique to you. Comparison to others is a thief of joy, so remember to stay in your own lane, stay positive, and work toward your personal goals.

There’s also 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.

TRACK YOUR PROGRESS, CELEBRATE YOUR ACHIEVEMENTS

Everything we do is measurable and repeatable, so progress can be tracked over time. If you’re serious about hitting your fitness goal, it’s critical to track your progress.

A great way to start tracking is to buy a notebook. Keeping track of your 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, you’ll know what number to shoot higher than. We also have periodically scheduled benchmark workouts that an an excellent way to measure your progress. For example, if you did 3 rounds for time of a 400 meter run, 21 kettle bell swings, and 12 pull-ups in 17 minutes in August of 2016, and did the exact same workout again in July of 2017 in 10 minutes, you can tangibly see that you are more fit!

You can also use our membership system, Wodify, to track your lifts and workouts.

NUTRITION, RECOVERY, MOBILITY

There’s a saying around the gym that “We build engines”, meaning we work hard at CrossFit RDU. To be able to keep these engines going, you have to treat them well – here, meaning treat your body well. To do this, it is essential to prioritize nutrition, recovery, and mobility.

Our take on nutrition is you have to put good in to get good out. You also have to put ENOUGH good in!

Ensure you recover from the day’s workout and prepare for the next workout by getting enough sleep, taking rest days, and adequately hydrating.

Stretching and becoming more flexible is also extremely important to taking care of your body. Investing 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 is recommended. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

In all that you do, enjoy your time here! Pat Sherwood perhaps says it best: “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”