HOW TO MAKE THE MOST OF YOUR TIME AT RESOLUTION CROSSFIT:

Trust us when we say that we understand busy schedules! In fact, many Resolution CrossFit members initially joined because, just like you, they needed a more efficient workout, one that doesn’t require them to be in the gym for hours at a time or at a specific time.

To help make your time at the box as productive and fulfilling as possible, we have made a list for you.

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when overtime at work, school papers, family issues and a number of other things can really get you in the mood to skip the WOD, “because of...”

A good way to deter the “because of...” excuse is to get into the habit of coming in at the same time, on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved, regardless of whether or not the plants need watering, or any other creative excuse you make for yourself.

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits and battling life’s stresses.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goals, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in body weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat, which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. For example, if you did 5 back squats at 135 a few months ago, and that sequence comes up again, you’ll know where you stand and what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s not new news to say that putting in some extra credit will turn you into a better athlete. When you put in the extra time, with other athletes who also like to go above and beyond what can be accomplished outside of class times, you’re fostering some very positive relationships. It is at times like these when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work, both physically and socially.

ASK FOR HELP

It’s ok to admit when you feel a little intimidated. Even those huge, grunting, bearded guys were once new. In fact, everyone has been in the same spot as you are now, and there’s absolutely no shame in asking for some extra assistance, to help you understand a movement; that’s a sign of a smart athlete who’s on his or her way to bigger things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type who only drinks water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water right before and after a WOD? Well, you might want to change that habit and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles, often resulting in premature fatigue. And, if you try to quick fix your dehydration by drinking lots of fluid right before class, it can cause bloating and cramping; that’s a terrible way to suffer through a WOD.

Drinking plenty of water is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long and before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough about the importance of getting a good night’s rest because without it, all the training and dieting in the world will suffer.

It’s hard to believe that something you do when you’re not awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which causes weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum, craning over a keyboard.

Invest in a few key items for your home, like a foam roller and a PVC pipe, to use as aids for improving your range of motion. You can do this while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease your risk for injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.