The Broken CrossFitter

We all know this person. They refuse to modify a movement to protect an injury. They come to the gym with a fever of 102 or when they're hacking up a lung. They can't to take a day off even though their body is insisting they should. And they just won't take a few pounds off the barbell because "I lifted this weight six months ago".

If you've been doing fitness as long as I have, chances are you played this role a few times.

But Good news! I've got some tips so that you never have to be the "Broken <insert your fitness regimen here>" again.

Leave Your Ego at the Door

With CrossFit, every day is a new workout. It's a new opportunity to make progress, boost your position on a leaderboard (your own or the gym's), or set a personal record (PR). But some days, your body just doesn't have it. Maybe you had a long day at work. Or perhaps you slept terrible. Even worse, you're ignoring an injury.

If you arrive at the gym and are compelled to do the workout exactly as it is written even though your body is telling you “No", that's your ego talking.

Unpacking this topic fully is its own article. Which I may write at some point. For now, here's one main theme that can help you check your ego. Your personal records or your position on the leaderboard, none of it compares to what your fitness can truly give you - a hedge against obesity and other chronic diseases, independence, freedom, and functionality as you grow older, and the ability to help anyone, anywhere, in any situation because you are fit. Modifying or scaling a workout isn't a negative. It is a pattern you should employ for longevity.

Do the Warm Up

So simple, yet so many CrossFitters neglect it. Our coaches put thought into the warm up. There is a design and a purpose. Warm ups range from general, just to get the blood flowing, to very specific so we can stimulate the muscle groups you'll be using during the workout. Don't just dial it in or treat the warm up as social hour. Study the warm up scheme and structure just like you would the workout. Put intent and attention into the movements. Better still, get to the gym early so you can initially prime your muscles with a quick bike ride, row, or a set of burpees.

Consider your vehicle on an icy cold day. You'd pop out, start it up, and crank the heat before taking it for a spin. Let's make those warm ups 🔥🔥!!

Injury? Talk to Your Coach

We staff a coach every class. They watch you move. They correct your form. They keep you safe. They may even speed you up if you need a little kick in the rear.

If you have an injury, your coach should be your best friend. Each CrossFit Vertex coach has an arsenal of movement-modifications in their tool belt. Shoulder injury? No problem. We'll modify the workout with some single arm movements being mindful to limit muscle imbalances. Running exacerbates your plantar fasciitis? We've got you covered. We'll sub a few sets on the rowing or skiing machine.

If you have an injury and your doc has cleared you for some exercise, there's no reason to break your gym routine. Communicating with your coach and planning around an injury is part of your CrossFit Vertex membership.

Take a Rest Day

We have a motto, "live to train another day". The CrossFit prescription generally states three days of working out with varying degrees of intensity and then one rest day. I'm more of a "two days on, one day off" type of CrossFitter. Either approach is paving the way to health, fitness, function, and longevity. The point is, your body needs a break, more than once per week, and sometimes consecutive days in a row.

If you're constantly pushing past fatigue, dealing with achy joints on a frequent basis, or you're waking up every morning with severe soreness, it is time to adjust your gym routine with more rest days.

I'm Getting Older and I Hate It

Yeah, me too. But that shouldn't force you to overreach in every workout only to end up on the sidelines. If you're comparing your current self to your 20-year-old self, stop. As our age changes, so should our mindset around fitness goals and PRs. Focus on health and function. Can you go for a hike if you want to? Climb the steps? Walk your dog? Keep up with your kids or grandkids? These sound like wonderful and important fitness goals to me.

So, if you're constantly limping into the gym, just to continually take a beat down from your workout, it's time to adjust and rethink. Instead, prioritize conversations with your coaches, incorporate more rest and active recovery days, and silence that voice in your head that promotes bad choices. Fitness should leave you healthy not hobbled.

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own health and fitness for over 30 years. I'd love to meet up to discuss how CrossFit Vertex can help you achieve your health and fitness goals. Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex