Highly Effective Training Habits for New Members

Highly Effective Training Habits for New Members

 By Murray Daniel


At CrossFit Coral Sea, our goal is to help you improve your overall level of strength, fitness and quality movement in a safe and sustainable manner. 

While you can expect us to provide you with the programming and tools to succeed, at the end of the day, it’s up to you to do the work and develop good training habits. 

Here are some tips that will help you to train effectively and get the most out of your experience at CrossFit Coral Sea.


1. Be Prepared.



Every class starts with a warm up designed to prepare you for the movements of the upcoming workout/lifting session. Sure we need to “get the blood flowing” but more importantly we need to be reinforcing movement patterns required for the upcoming tasks.  This is a time to focus, not go through the motions.  Give the warm up as much attention as you would on heavy squats.  

On arrival, sign in to WODIFY. Feel free to get in 10mins before class (you can still chat to your buddies) and do a 500m row/Assault Bike if you feel that need to "get going" before the official class warm up.  Do this at a pace that allows you to have a conversation with a training partner.

 Attack Limiting Factors

After a couple of sessions your Coach will have an idea about what your limiting factors are. Some are pretty easy for us to spot like tight wrists when front squatting or tight ankles/calves on back squats.  We can help you with suggestions to attack limiting factors. 

You can make a noticable diiference by spending as little as 5-10 minutes with a lacrosse ball, rumble roller, barbell or stretching on problem area.  You’ll be surprised how fast a niggle or limiting factor can disappear. We have a gym copy of Supple Leopard you can flick through before or after class if you need a little extra guidance. 

Don’t be afraid to come to the Wednesday 7am Yoga class.  

We have more options than you have excuses.  You just need to start. Like most things, consistency of practice is the key.


Don’t skip the programmed cool-down. Ever.

Secondly, it is a cool down, not another metcon.  If you can’t talk to a classmate during the cool-down you are going too hard.


2. Log All of Your Workouts in WODIFY

Training without logging your sessions is the very definition of insanity. You train to achieve results, but how do you know if your improving if you don't track your progress? You have to know where you are - to be able to see where you’re going.

It also helps the coaches to work with you and make informed and effective decisions about your training.

You can log your results in your Member login through WODIFY. If you forget to do it in class, you can log them via the WODIFY app.   You can also add notes with any specific cues from coaches, weights during a warm up set or how you felt. 

Arm yourself with as much information as possible.  


3. Start Light and Maintain Perspective

"Practice does not make perfect. Only perfect practice makes perfect" Vince Lombardi.

While we may not take ourselves too seriously at CrossFit Coral Sea, we definitely take our training seriously.  We use compound, functional movements (squat, deadlift, bench press, power cleans, Russian kettlebell swings, strict press etc.) to build strength and conditioning.  

Developing the strength and coordination to do these movements safely, while steadily progressing, takes time.  Trying to keep up with more advanced lifters who are beyond your current capacity can lead to training plateaus or potential injuries.  Respect the process. Don’t rush it.  Start light, develop perfect posture and position, build a solid foundation of strength.  This is why we use Linear Progression in the Strength WOD for Level 1 lifters.

In your first few months, intensity is not your main priority. We will help adjust your training load to suit your level of fitness so you get an effective workout. However, we will at times, have you working on technique to get the movement right. Once you can consistently maintain perfect posture and position at lighter loads, then we can look at increasing load and intensity.

By scaling your workouts, listening to your body and your coaches you will ensure your training journey is a long and sustainable one.

Overall though, just have fun. Don’t take yourself too seriously. Take the Pat Sherwood quote to heart and make this the best hour of your day.



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