Training

Common Mistakes of CrossFit Athletes


Written by

1. Avoiding basic strength exercises or bodybuilding movements.

General isolated strengthening exercises can truly complement the full­ body and compound movements performed everyday in CrossFit WODs and can fill in the strength gaps that may be present – making you a STRONGER athlete!

Isolated movements allow for concentrated muscle contractions, thus helping to build muscle.

Accessory strength programming can be set by classic muscle groups (back/biceps, chest/triceps, legs, etc.) or daily overall body work (hitting 1­2 exercises per body part).

2. Neglecting strict movements of core CrossFit movements.

Although practicing efficiency of “kipping” movements is important, it is also imperative to safely build tolerance to volume and strength for max repetitions by performing strict movements regularly.

This type of emphasis should occur during competition off­ season, but can be added as warm-­up accessory movements to ensure proper activation once a workout begins.

This also helps to build strength to avoid injury during high rep/high volume workouts and competition. Longevity and staying healthy is key.

3. Max effort every day.

I am not suggesting that you sandbag or half-­ass a workout, but hitting your “Red Line” every day will eventually wreck your body. Training days are far too often treated as competition and athletes end up taxing the central nervous system, resulting in injury.

There IS a difference between intense training and competition. Learn how to ride that fine line between the two.

4. Repeating baselines and maxing out too often.

Having reference times, scores, and numbers to record long­-term progress is great, but focusing on improving baseline WODs and max lifts can restrict growth.

A good rule of thumb is to schedule baseline WODs or max-out days 3­4 months apart.

5. Active recovery.

Take a day, to do NOTHING.

Sit in the sauna, hop in an ice bath, get a massage, lay on the couch. One day of pure rest is not going to limit or restrict your progress; in fact, it will give your body and mind the necessary time to actually recover and reset for the next week’s training or competitions.

(Note: Doing a workout that is not “programmed” does not make it void.)

I was once told by the great Russian lifter Dmitry Klokov that prior to competition, you must decrease training volume and intensity: “You have to make your body and mind crave the barbell,” the weights, the platform – the same goes for CrossFit.

6. Expecting bands, balls, rollers, straps, wheels, and tape to be quick fixes for injuries, aches and pains.

Find yourself a quality doctor, physical therapist, chiropractor, massage therapist, or other medical professional to truly treat your body. You can perform daily maintenance, but investing in services of a professional is important to ensure injuries are treated appropriately and to increase the likelihood of longevity in your sport.

I regularly have athletes come into my clinic asking, “Why does (this) hurt? What is (this) caused by? (This) hurts when I do (this), why?”

Well, first, because you may be making some/all of the mistakes noted above. Secondly, you are a competitor in an intense sport. Training and competing at a high level affects your body both mentally and physically.

As a competitive athlete, you are going to hurt, have aches/pains, and have imbalances on most days; understand that. I am not suggesting you neglect caring for yourself, but don’t expect to wake up everyday feeling 100%. Get treatment regularly.

7. No coach, no program, no structure.

“Prepare for the unknown.” This can be achieved with a structured, planned program and should be. Doing random, unstructured workouts without reason is the perfect way to get injured and be unprepared for the unknown.

Hire or acquire a coach or someone to program specifically for you. This will hold you accountable, ensure your training includes movements you hate or are weak at (most athletes have a hard time acknowledging their weaknesses and programming accordingly). A quality coach and program will put you on the track for long-term progress, keeping you healthy and preparing you to perform your best when it is most important.

Don’t miss out

Sign up today and receive our YouTube 250k eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

Crossfit, Strength, Competing and Stuff that I Hate
Fitness

Crossfit, Strength, Competing and Stuff that I Hate

Recently, I have been mulling around the idea of opening up my gym during the non class times for an open gym membership. It would …

Training Tactics for the Advanced CrossFit Athlete-Part 3, A.B.C.
Fitness

Training Tactics for the Advanced CrossFit Athlete-Part 3, A.B.C.

CrossFit is an endurance sport. I know you don’t want it to be. Hell, I don’t want it to be. Strength is cool. Cardio is...well, exercise. But …

Common Beginner CrossFit Mistakes
Fitness

Common Beginner CrossFit Mistakes

I have had the recent pleasure of working with more and more CrossFit folks as of late. Man, they great clients! They are hardworking, dedicated, …

I Make Mistakes So You Don’t Have To, Part 2
Fitness

I Make Mistakes So You Don’t Have To, Part 2

Welcome back to “I Make Mistakes So You Don’t Have To, The 2015 Edition.” In Part II, we’re discussing gymnastics and energy systems development. If you …

Off-Season Strength Building for CrossFit: Do’s and Don’ts
Fitness

Off-Season Strength Building for CrossFit: Do’s and Don’ts

As I sit and write this article, we are 31 days out from the first weekend of Regionals. For the majority of CrossFit athletes, the …

4 Common Mistakes in Energy System Training
Fitness

4 Common Mistakes in Energy System Training

When the rubber meets the road, fitness sport is an endeavor driven by endurance. Although strength and power are vitally important, both as developers of …

Fixing the Snatch for the Crossfit Athlete
Fitness

Fixing the Snatch for the Crossfit Athlete

To master the Olympic lifts it takes many years of repetitive daily training and drilling of the movements. And even then I’m sure some top …

Get to Know Ryan Brown
Training

Get to Know Ryan Brown

Check Out Ryan's Training Log Here Name: Ryan Brown Age: 27 Hometown: Brandenburg, KY Current City: Louisville, KY Years Training: Technically, since high school, but I didn’t start training with a coach until 2009 Years competing …

Shopping Cart
There are no products in the cart!
Subtotal
$0.00
Total
$0.00
Continue Shopping