Rusty’s Top 5 tips to improving your Crossfit in 2014

 In Blog


Rusty’s Top 5 tips to improving your Crossfit in 2014

Every year we make new resolutions we intend to keep. Some successful, others not but we always put an importance on changing or improving something.

At Crossfit we too want to put an emphasis on something in the new year, RESULTS.

1. Make the goal the goal

It’s time to establish what you want to achieve in the next 3, 6, 12 months of Crossfit this year and stick to it.

Look at the levels on the wall (1-4) and start by ticking each of them off and try move up to the next level.

Sit with your CFSL coach and they will help you to identify your strengths and weaknesses and form a plan to make S.M.A.R.T.E.R goals:

S – specific
M – measurable
A – achievable
R – realistic
T – time line
E – efficient
R – repeatable

Some examples are:
• Increase 1RM back squat
• Increase 3RM Deadlift
• Max pull ups / push ups
• String more double unders together
• Get double unders
• Increase box jump height
• RX a WOD
• RX 60-70% of WODs
• Get first HSPU
• Get first muscle up


At CFSL we love data and the more that we can collect the better. From squats to pull ups double unders and deadlifts we want to know where you are at but more importantly where you are going with your training.
“It’s like having a map, knowing where you want to go but not having a clue where you are?”

Get yourself a training diary or use a simple app on your phone. I like myWOD – tracks my max lifts and WODs but there are a tonne of apps out there.

Recording your performance and nutrition is crucial if you wish to progress.

“Remember, if your not assessing, your guessing”

Goals, targets, events are only as good as long as you are keeping accountable for your actions
So buddy up!!!

3. Eat Clean

Starting out in Crossfit 80-90% of your physical output will be dictated by what you eat. Call it what you want Paleo, caveman diet, whatever, Eat clean, drink adequate fluids and you should be able to make gains almost every time you are in the gym.

See the guys at Evolve ( or contact your CFSL coach to help point you in the right direction.

4. Respect Rest & Recovery

Probably the most underestimated factor in improve physical and mental performance. This is when we really make gains, in out sleep!
8 hours is optimum but do what you can to give you the most amount of time to rest.
If you are training 4-6 times per week ensure you are taking the other few days to rest and recover.
Mobilise, get a massage, do some yoga it all counts and will all help to improve your performance.

5. Have FUN

Crossfit is a strength and conditioning program designed to improve your GPP (General physical preparedness) making you awesome at life!!
It’s not all about smashing it, enjoy the time with your friends within the Crossfit community outperform, surprise and intrigue those that arn’t…

Welcome back to the box I look forward to training with ALL of you soon

Coach Russ

Coach at our sister box in London

Recent Posts

Leave a Comment