3 rounds each for time:
Rest as needed between efforts
Today’s blog post is written by CrossFit Games athlete Talayna Fortunato. Any of these mistakes ring true for you? In my experience as a coach 3, 5, 8, 9 and 10 are the most common mistakes I see people make. Some people are so focused on getting a “good” time on the board, they get sloppy, or I see people bust their butt at the gym, but only when it’s a workout they want to do. And before you head off the Baskin Robbin’s after reading mistake #2, remember that she’s talking about Games athletes! These people train at a volume and level of intensity that allows them an extra helping of sweet potatoes or a side of rice. If you are not training in this manner, that same food strategy probably won’t workout so well.
- Not Warming Up Properly
Everyday it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do. My warm-up has gotten more extensive (and longer) with each year I do CrossFit®. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days. Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did. Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit® it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.
- Eating too Strict of a Paleo Diet
If you are a recreational CrossFitter following a Paleo lifestyle is probably nutritionally adequate and a good way of maintaining longevity and health. However, if you are a competitive level athlete and training intensely more than an hour a day your main source of energy is carbohydrates and strict paleo simply does not provide enough sources of them. Now I’m not saying to go out and carb load on pasta, bread, or sugar. That’s just an inflammatory insulin bomb. I am saying look for complex sources of carbohydrates from plants and low glycemic grains to add into your diet, especially when training is at its peak. During an interview at the Games every individual athlete was asked who follows a paleo diet, and not a single one raised their hand.
To continue reading, click here.
3 Rounds for time:
10 Deadlift @ 275/185
50 Double Unders