Shortcuts Aren’t

By February 23, 2011CFMC Blog Archives

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CrossFit is an amazing program for certain, and everyone who lets it take hold of them get results beyond anything they ever imagined. But coming into the gym to go through the motions is not enough if you want to make any significant improvements in your strength, technique, mechanics, abilities, fitness, or even your physique. Everyone reading this should know there aren’t any shortcuts to elite fitness, so here’s my suggestion for the day: don’t ever try to take any because they don’t exist.

Here are a few ways to know if you fall under this category:

1. You count reps that you know wouldn’t count if they were being judged just so you can yell TIME!! a little sooner.
2. You count reps that you think might count if they were being judged, but aren’t completely sure.
3. You find yourself suddenly raising the standards for your reps when you notice one of the coaches watching you.
4. You find yourself looking around to see if any of the coaches are watching you.

If you’ve found yourself ever doing any of those (or similar) things, stop it right away and hold yourself to a higher standard. You should know without a doubt that all your reps count, that your chin is clearly and unquestionably over the bar, that your squats are undeniably below parallel and that the ball always hit the 10′ target. There are no shortcuts of any kind on the road to achieving true badass fitness, and trying to get a better time by doing incomplete reps will only hold you back (not to mention annoy everyone around you).

Ok, I lied a little in this post – I admit it. The truth is that there is a shortcut to greatness (sort of). The secret is simple – look for a way to make the movements just a little bit more demanding than what is required for the WOD and then hold yourself to THAT standard instead. If you make things a tad more challenging (like 10.5′ for the wallballs, adding a 4″ riser to your box jumps, etc.) and then do every rep as if you have the toughest CrossFit Games judge in existence watching you from 3 feet away looking for any excuse to make you redo that last rep, you will quickly discover the shortcut to badassery I spoke of.

  • justin eats meat

    Wasn’t sure if prices are good but my wife read about this in today’s post.

    Will be giving it a try, Local farm raised meats.

  • Michell

    I was a cooking fool tonight!
    Dinner was Herb Grilled Pork Chops with Sauted Portabellos and Paleo Banana Bread for dessert. (I will split the recipes into two posts)

    Pork Chops (
    2 x 6 oz organic/grass fed pork chops
    1/2 cup low sodium organic chicken broth

    2 tbsp fresh rosemary – chopped
    1 tbsp wholegrain mustard
    1 lemon – zested
    2 cloves garlic – minced
    1/4 tsp pepper
    1/4 cup olive oil

    Mix all marinade ingredients together and toss pork chops to coat. Cover and refrigerate for at least 2 hours up to overnight. (I intended to make these yesterday, and at 6pm saw they had to marinate at least 2 hours and then come up to room temp for an hour, so I marinated overnight and cooked them today.)

    To cook, remove from fridge 1 hour before cooking to let return to room temp.
    Preheat oven to 450°F.
    Preheat grill (inside or out) on medium high for 2 minutes. Drizzle olive oil in pan and sear chops for 2-3 minutes each side until golden brown. (NOTE: if you have an outside grill – do the searing outside!! I started in the house and immediately created clouds of smoke and set off the smoke detectors.)

    Once seared remove to a foiled oven tray.

    Pour 1/4 cup low-sodium chicken broth on to the tray so the liquid surrounds the chops and pop in oven for 7 minutes. (NOTE: It took about 18 minutes for my pork chops to come up to a non-food poisoning temp. I think there were two reasons: 1. I bought really thick chops. 2. I don’t think I seared them for the full 2-3 minutes each side. Just make sure you don’t feed anyone pork that isn’t thoroughly cooked).

    Let rest for 2-3 minutes once removed from oven. This lets the juices redistribute in the meat.

  • Michell

    Sauted Portabellos (my own random recipe)

    I bought pre-sliced baby bellas to cut some of the prep time.

    Heated a pan with olive oil, about 3 cloves of garlic, and 1/4 yellow onion. Normally I would use about a 1/2 cup of white wine, but just used water tonight. Tossed in the mushrooms, covered them, and let them go until the chops were done.

    Paleo Banana Bread (
    ◦1 c almond butter
    ◦1 c almond flour
    ◦3 medium brown, spotty bananas
    ◦2 eggs
    ◦1 t baking powder
    ◦1 t baking soda
    ◦1/4 c melted chocolate, optional
    Preheat your oven to 350ºF.

    In a mixing bowl, combine all the ingredients (minus the chocolate) and mix until the bananas are no longer in visible chunks. Pour the batter into a loaf pan (or muffin tin, just adjust the cooking time). If you’re using chocolate, pour it down the center of the loaf pan, on top of the batter. Use a toothpick and start making a swirl motion all the way up and down the pan.

    Bake for approx. 35-40 minutes, until the center is hard to the touch. Let the banana bread cool before removing from the pan.

    (I didn’t add any chocolate, and baked about 38 minutes. I haven’t tasted this yet, but will do so shortly!)

  • Ladybug724

    Quick chicken dinner recipe:

    Boneless, skinless chicken breasts
    Almond meal
    shredded coconut (unsweetened)
    Olive oil

    Preheat oven to 350. Heat olive oil in skillet. Mix almond meal and coconut together in a bowl. Dip chicken in it. Coat both sides with the mixture. Place in skillet. Brown on each side for about 3 minutes. Remove from skillet and place in baking dish. Bake at 350 for about 25 minutes.

  • Emily

    Banana custard
    3 eggs
    1/2 cup coconut milk
    1 medium ripe banana
    1 tsp vanilla essence
    Mash banana in bowl until smooth. Add eggs, coconut milk and vanilla and combine well. Heat a pan on medium heat, add banana custard mixture and stir continuously with a wooden spoon for 4 to 5 minutes or until custard has thickened. Serve.

  • Jeff Silver

    Miss eating chips? Welp, here ya go.

    Sweet Potato chips
    1 medium sweet potato cut lengthwise into long strips.
    3 tps olive oil

    Preheat oven to 350 F. place all ingredients in an oven safe pan and mix well together. Cook for approx 35-40 min but move them around and turn them every 10 minutes or so.

  • Erik Herik

    *** Protein Recovery Drink – Banana ***
    — 8 oz water
    — 4 oz Coconut Milk (Not Lite, from a can)
    — 1 Banana
    — Ice cubes
    — 1-2 Tbsp. of Almond Butter (optional)
    — Egg protein powder (Serving size consistant with providing 24g of protein)