So  you’ve been doing CrossFit for 3-4 months, you’ve done all kinds of CrossFit workouts, and you’ve met Fran and honored Murph. None were pleasant, but all left you standing tall and proud. Still, you haven’t seen a huge change in your body and aren’t hitting the PR’s you thought you would. If you’re wondering if it’s all worth it, be honest and ask yourself if you’ve been doing these three things. If you haven’t, then trust me, they will be well worth the effort


For beginners, changing your diet is far more beneficial than any training regime you may follow. Fixing a poor diet can significantly improve your body composition and overall physique. Any hard work done in the gym is wasted without proper nutrition. If you’re  starting CrossFit, I suggest mastering your nutrition ASAP. I’m not saying you must go strict paleo or weigh and measure your food. Just eat WHOLE FOODS! It’s that simple -really. Meats, vegetables, fruit, nuts and seeds. If you don’t know what’s in it, don’t eat it.  Whether you’re still a beginner or an advanced athlete, changing your diet will yield amazing results.


Often, we see individuals jump into fitness with no real goal or long term plan. Most likely, these people can be found at the globo gym staring in the mirror or on the elliptical for hours. But we doCrossFit – and fortunately for you, your team of amazing coaches have a long term plan for you and the whole community at CrossFit Critical Mass (Columbia, MD). All you have to do is show up and work hard. To get the most out of your training, commit to a gradually increasing level of intensity and consistency. This will allow your muscles, ligaments, and tendons to adjust to the stress of working hard on your fitness. At first 3 times a week or less may be the appropriate way to ease into your CrossFit training. Then, as your fitness improves recommit and push yourself to 4, 5, or 6 days a week in the future.



Your coachesare there to help you achieve your goals – but they can’t read your mind. At your CrossFit gym, the coaches develop very detailed programming and CrossFit workouts in order to build everyone’s fitness together. However, we’re all individuals and started CrossFit for many different reasons. Your coaches DO CARE! Tell them your personal goal and ask for help. You may have to put in some extra time outside the 1 hour class but they will be more than willing to help you whenever they can! (If they’re not, find a new gym- seriously!) Maybe your goal is to get a sub 4:00 Fran or 200% Bodyweight deadlift… ambitious? Yes. Will you get there? Only if you commit, stay consistent, share your goal and fuel your body for the desired results. On the other hand, maybe you want your first strict pull-up or a free-standing handstand. You’re not alone! Those are common goals and your trainers can get you there in no time! Just speak up and set aside time outside of class to work toward your goals.

So that’s it! Eat great foods, commit to your gym and community, and set achievable goals! It’s a hard pill to swallow, but true results only come with a lifestyle change, not just time in the gym. It may take a lot of work at first but if you stay consistent, a new healthy you will become second nature. You will be making better choices without thinking about all the details of maintaining your new healthy lifestyle. Most importantly, your results will keep you motivated!