Assessing Values and Goals, Part III: Application to Training

Ryan ODonnellUncategorizedLeave a Comment

crossfit work outs

The following is a 3 part series dealing with assessing or reassessing your gym values and goals and how to then apply your training to those goals. In a more basic sense, I want you to find your reasons WHY you come to the gym and then help you figure out HOW to apply your training to those reasons. This is part 3: Application to Training For 99% of the population, I think that the standard 3-5 times a week CrossFit routine with a decent diet will get you and keep you as fit as you need to be. This post is aimed mainly at those who strive to do more. Many of the more experienced athletes at the gym may have noticed me asking them a lot of questions about their extra training: “Why are you doing barbell club and a class WOD in the same day?” “Why are you working on your butterfly/muscle up/HSPU/etc. so often?” “Why are you doing some extra weightlifting/cardio/etc. today?” The typical answers I get to these questions sound like this: “Because my lifting sucks.” “Because I need to get better at muscle ups.” “Because I need to improve my cardio.” “Because I have … Read More

My 3 Biggest Mistakes in Crossfit and What I Learned From Them

Ryan ODonnellCrossfit Committed, crossfit tips, UncategorizedLeave a Comment

There’s an old saying, “in order to succeed you must first experience failure.” My work in fitness both as an instructor and an athlete is a constant work in progress. I credit a lot of the success I’ve had to the failures I’ve experienced. I’m sharing the three biggest I made mistakes and what I learned from them with the hope that it will help some of you to not make these same mistakes or perhaps realize that you are making them at the moment. Focusing too much on the “what” and not the “how” The author of the programming I follow constantly reminds us, “it’s not what we do it’s how we do it.” Early on I was obsessed with where my name was in the whiteboard and whether or not I got to have that “RX” next to my name. I was too competitive and my technique suffered. I cared more about WHAT my score was and not HOW flat my back was during a deadlift or HOW nice my form looked on a power snatch. I’ve experienced chronic shoulder pain the last two years and I owe this exclusively to my awful shoulder positioning during overhead squats. Currently, … Read More