5 Ways to Add More Quality to Your Training Sessions

There is no such thing as the perfect workout frequency or training volume. But there are several ways to improve the quality of your workouts without beating yourself up. Here are some ways to elevate your training.

#1. Add More Unilateral Exercises.

Unilateral exercises are single arm or single leg movements. Outside of pistols, there isn’t a whole lot of unilateral movement in general CrossFit programming or classes. Lower body exercises like walking lunges, Bulgarian split squats, single leg deadlifts, step ups, and upper body exercises like single arm kettlebell presses, single arm dumbbell rows and single arm overhead weighted carry are great accessory exercises. It’s doubtful you’ll do a lot of these in competition, but that does not make them any less valuable to your overall fitness.

#2 Develop a Consistent Warm-up Routine.

The more advanced and older you get, the more important it is to perform high-quality warm-ups. Although sometimes it feels tedious and time-consuming, a good warm-up makes the difference between a mediocre and a great workout. Taking 10-15 minutes to mobilize, as well as performing adequate warm-up sets before starting your workouts will go a long way in both improving performance and preventing injury.
There is a reason why I refer to all of our warm-up routines as “Process Orientation.” Following our general barbell orientation before every class is both elementary and very useful.

#3. Do More Horizontal Pushing and Pulling.

Most of the training in CrossFit is primarily in the sagittal (vertical) plane. Examples of popular movements are pull-ups, clean and jerks, thrusters, etc. Typically, there is very little work being done in the transverse or frontal plane.

It’s essential to include horizontal presses like push-ups and dumbbell bench presses as well as horizontal rows like bent over rows and inverted rows into your programming at least once a week to prevent injury and muscular imbalances. This will help to strengthen supporting muscle groups and prevent nagging shoulder injuries. Sometimes we view push-ups or ring rows as scaled-down versions of HSPU and pull-ups. But that’s a dangerous way to look at things and a fast track to building holes in your game.

#4. Do More Intervals.

Doing WODs every day is taxing on both the muscular and nervous system. A great way to train with intensity without destroying your body is to do more cardiovascular interval training.
Intervals performed on a rower or assault bike can provide great conditioning stimulus without creating as much muscle soreness allowing for better recovery throughout the training week.

#5. Do More EMOMS.

Every Minute on the Minute (EMOM) is very popular and for a good reason. The EMOM is a type of interval training where you do the work at the start of the minute and then spend the remainder of the minute recovering.

This training method is an excellent way to learn how to pace yourself and to find your threshold for various movements and loads. The EMOM will also help you to manage the intensity of your training better.

Taking time to do the little things will make a world of difference. Prioritize warming up, adding accessory work to your training, and not beating yourself up every time you train. Exercise will be more enjoyable, and you’ll see better gains in the long run.

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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