10 Tips to becoming a competitive Crossfitter continued

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Las week I highlighted 5 tips that will help a competitive CrossFitter reach their full potential.

These tips also apply to athletes in any sport. Even if you don’t compete in anything, many of these factors also apply to longevity.

In the upcoming weeks, I will dive into more detail regarding these tips. Each one can stand alone as a major component to consider in your CrossFit training!

Here are 5 more things you can do to improve your performance when it counts …


Food drives your recovery. Recovery drives new personal bests.

Typical thinking about fueling for performance is about how many proteins, carbs, and fats are eaten. This is just a small part of the picture!

An emerging new way of thinking is looking at fueling performance (and longevity) by how efficiently you ABSORB what you eat. This is key — if you absorb little of what you eat, you are not optimally driving recovery.

Anecdotal evidence from many successful athletes over many sports seems to show that the more purposeful an athlete was in preparing and enjoying meals, the better their performance career was. (In spite of what they ate)

If you slam down food on the run, no matter how good, you won’t absorb or digest it well. Repeated over the months and years, this “stressful” eating pattern will lead to nutrient deficiencies that WILL impair recovery and performance (and longevity!).

To avoid this, eat high-quality food, but eat slowly and enjoy it for the best digestion and absorption. Secondly, minimize any foods that you are sensitive to, as this impairs digestion. Finally, adopting proactive gut-healing protocols from time to time to keep the gut healthy for best digestion is essential. This will be an area I will write more on in the coming weeks, but for now, I have several effective gut healing protocols I’ve used with numerous clients.


I’ll mention a few of many here:

Improving your conditioning is much more involved than simply getting better “cardio.” The body uses three energy systems to fuel all activities and they are all important for competitive fitness. Knowing which energy system needs the most improvement can move your conditioning forward quickly if you can assess and rectify the problem.

We can use strength and power tests to look at what type of strength training you will respond to best, what area is lacking, plus we can get an idea if your current strength potential is maxed out or not. For example, do you not use the muscle mass you already have well, or do you use all you’ve got, and simply need to gain muscle to get stronger?

Send me a mail if you are interested in what type of testing might be best for your goals.


I mentioned this in an earlier point, but it is important. Though there could be a time for a random schedule, most of the time you should train on consistent days and times. This has been shown to keep your overall cortisol (stress hormone) lower and as a result keeping your testosterone levels higher (good!).


Compulsive exercisers, take note! If you are training 6 times per week, you are better off doing doubles 3 days per week and having 4 days off. You will recover and progress faster.


Working on your weaknesses frequently should come as no surprise. However, for best results, treat them as skill work. Practice the skills before or after workouts, but in a way that does not cause much fatigue. You may also do this work as a separate low intensity or base-building session.

For best results, focus on only one or two skills at a time. Rotate these skills from time to time so you can cover everything you need. Working on everything at once will lead to slower results when it comes to learning motor skills.

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