“If something is important, do it every day.” – Dan John
Variety is one of the greatest features of CrossFit, yet it can quickly become a limitation for your own improvement. There are so many skills and areas we each want to improve it can often lead to analysis paralysis. We all have multiple goals in the gym, but it’s nearly impossible to tackle them all at once.. Take me for example: I want to improve my squat strength, do more ring muscle ups, string together bigger sets of toes to bar, and get faster in workouts, but I would have a difficult time finding a program that allows me to give 100% focus to each of those things.
I love the quote above because it prompts us to become more introspective with our habits. If we want to achieve something, we need to narrow down the focus, decide what is currently most important, and work towards it each day.
Two things to consider:
What’s important to you?
What do you currently do every day
Before we get too philosophical here, let’s look at these questions in the context of training. Think about if your answers align and if they don’t, why is that?
If your goal is to get a strict ring muscle-up but you foam roll your quads 5 days a week… time to reevaluate and better manage your time.
Note: this is not a hate letter to foam rollers, you have your place.
Now let’s breakdown what every day really means.
Say you want to get your first strict pull-up! I don’t mean grab a band and do them until failure each day. Quite the opposite actually, when you are practicing something it should always be quality over quantity. Whatever skill you have picked, try to dedicate 5-10 minutes each training day for one month. It may not seem like much but adds up to over 3 hours of purposeful practice.
These 5-10 minutes don’t even have to be the actual movement. Let’s go through an example with freestanding handstand:
Day 1- Set a clock for 5 minutes of practicing a kick up onto the wall
Day 2- Hollow holds + planks
Day 3. Wall walks + holds
Day 4: Stretching out wrists and overhead position
Day 5. Kicking up away from the wall (you can always ask for a spotter)
Note: if you have a movement but need help with adding some variety, us coaches are happy to help!
This habitual practice can be applied to so many movements and skills. Everybody has that movement they hate seeing in workouts, pick one and let’s change that.