Four Ways to Add Spice to Your Workout

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We get it. It’s CrossFit. It’s always spicy. It’s always brutal. We understand that your coach programmed the workouts so their already perfect. They’re intelligent, elegant in ways we can’t comprehend and have the perfect amount of sexy to them.

But, just in case you want to do something different here are 4 simple and fun ways to add some unique challenges and still hit the intended stimulus.

here is an example workout to reference for our mental exercise:

4 Rounds of:

50 Double Unders

12 Chest to Bar Pull-Ups

12 Thrusters

#1. Force Unbroken Movement

Take the example written above and add the word “Unbroken” to it. It changes the pace of the workout and adds in an invisible interval. The objective remains the same; complete the workout as quickly as possible. But now you have to make sure you rest long enough to complete the set unbroken without resting too long and slowing down too much. By the time you get to the final round you may have to start searching deep inside yourself to find the courage to hit all 12 pull-ups in a row even when your grip and shoulders are fried.

#2. Add Set Rest Intervals

Determine the intensity you want from the movements then build in a rest period that will allow that. 1-to-1 or 2-to-1 ratio can make a big difference. Or turn it to a 3-to-1 ratio and make sure to keep the foot on the pedal the entire time you’re working. The same amount of work complete at a different intensity level can completely change the challenge and experience.

#3. Record Multiple Scores

What if each of the 4 rounds was it’s own individual score? What if the objective was to get a faster score each round? What if the only score that you recorded at the end of the workout was the slowest round you completed? Each of those completely changes the mindset before and during the workout.

#4. Start Rounds on a Fixed Time

For the workout above, you could say that each rounds starts every 3rd minute. This creates an interval and rewards you for going faster. The quicker you complete the round, the longer you get to rest before the next one. This creates an incentive for intensity also.

These strategies can be applied to almost any workout.

Try some when your training feels mundane and let us know how it went!

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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