People ask, "Is the Workout of the Day (WOD) really all I need to do?" and the answer is emphatically YES! Your goal is to attack every WOD... you should feel completely SPENT at the end of each training session. This level of performance requires a high intensity effort from each athlete and is required in order to realize the fullest benefits of CrossFit training at CFLN.
Successful CrossFit Laguna Niguel athletes will:
1. Learn the movements and strive to perfect them over time: the CrossFit concept of VIRTUOSITY is stressed daily at CFLN. Many of the exercises in which CrossFit athletes engage are every-day functional movements your body was designed to perform, however, they are done with weight, at varied intervals and always at high-intensity.
2. Gradually increase intensity over the first month of training: all CrossFit movements are "scalable" meaning that they can be modified to your skill level until you build strength, flexibility and endurance and can execute the movements without modification. When training strictly adhere to the CFLN WOD Training Progression:
- Strive for full Range of Motion (ROM)
- Count of reps or distance
- Rx movements
- Rx weights
Remember, no one is impressed that you finished fast if you cut corners on your ROM, reps, distance, movements or weights.
3. Make the WOD a habit: whether its three days on / one day off or five days on / two days off, consistency is the key to success. The CFLN coaches take training very seriously and you should too...be prepared to train hard every day at CrossFit Laguna Niguel. Remember, you can have results or excuses but not both!
4. Record daily training performance: CrossFit Laguna Niguel believes strongly in using a written "training journal" to document and track performance. Every CFLN athlete must purchase a CLFN WODbook and bring it to class everyday to ensure that progress can be monitored and training adjusted to help you achieve maximum athletic performance.
5. Review the following articles: gain a deeper understanding and appreciation for what CrossFit is and how training in a high intensity, constantly varied strength and conditioning program will produce results.
6. Take a 90-day challenge: give yourself 3 full months to get fully immersed in CrossFit training and the CFLN community in order to make an educated decision on whether or not CrossFit is right for you. As part of that challenge, you should be hydrostatically tested to determine your body fat - lean muscle mass, take before and after photos and read the CFLN / Whole9 Paleo Nutritional Handbook (provide USB drive and a coach will assist you).
CFLN's Primary Areas of Focus:
Fitness – There are ten areas of fitness that we actively develop in each CFLN athlete: strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The functional movements and exercises we use to develop these skills combine bodyweight calisthenics with weightlifting, gymnastics and cardiovascular exercise into high intensity – constantly varied WODs.
Nutrition – From losing weight to peak performance, what you eat is responsible for at least 80% of your results in health and fitness training. We've partnered with The Whole 9 and will work with you on developing a personal Paleo nutrition program with emphasis on eating habits, food choices, shopping, planning and preparation.
Injury Prevention – We feel strongly that there is no sense in training hard if you cant consistently perform due to injury. ALL classes begin and end with an organized period of stretching to increase flexibility, range of motion and overall mobility. Ultimately, being flexible is the key to improving performance and remaining injury free.
Motivation & Accountability – Do you set personal fitness goals and then defeat yourself when seeking to achieve them? Do you routinely go to the gym yet fail to see any noticeable results? Our coaching staff will assist you in establishing realistic goals and then hold you accountable for their achievement. We are a results-oriented training facility – your progress is measured and quantified on a periodic basis to ensure that you are tracking towards your goals.
