All of these things are less exciting than Fran. Boring, even. So it doesn't surprise me that you're not doing them regularly. I know that I have been guilty of working on my hip and shoulder mobility only slightly more frequently than I go to see my dentist.
This post is not going to add to the list of things you should be doing regularly. It is going to help you accomplish more of the tasks you already have on that list.
Why do you train so hard in the gym? If you’re like most CrossFitters, you love numbers. You’re addicted to PR’s. Boiling every performance down to pounds or seconds allows you to compete every day.
Now let’s look at the stuff that you should be doing, but don’t. What does it all have in common? Sure, it’s boring. But why?
If the WOD didn’t have numbers and competition, it would just be a chore. And that’s where eating vegetables and your mobility work are right now. They are a chore.
Sure, we know that in the long run, eating vegetables and loosening up our hips is going to lead to better WOD scores. But most of the time, the long-term is too abstract to motivate sacrifices now.
Let’s WOD-ify that thing you should be doing but aren’t. All of the moralistic hand-wringing in the world isn’t going to motivate you to do your PNF work after a WOD.
How do we turn chores into things you actually WANT to do?
Here’s a simple three-step process:
- Measure performance.
- Set a goal.
Now, for a concrete example:
Remember that hip and shoulder mobility work that I neglected for so long? I work on it every day now.
I read about the hands-together/feet together overhead squat in the Crossfit Journal a few months ago. That afternoon I tried to get as close to it as possible. It was ugly.
But look at that checklist above. I found a way to measure my hip and shoulder mobility, a goal to shoot for, and I knew that other people had done this before. If they could do it, then dammit, so could I (competition.)
Since this revelation, I’ve worked on my shoulder and hip mobility almost every day. I haven’t gotten the feet-together/hands together overhead squat yet, but I’ve made a lot of progress towards that goal. This increase in hip and shoulder mobility has improved everything from my squat form to my gymnastics strength.
I did not make this progress because I became more disciplined. Instead, I turned hip and shoulder mobility from a chore into a challenge.
So what’s that one thing you’ve been neglecting? How are you going to motivate yourself to do it?