I recently listened to a 4th Pull Podcast with Sam Dancer where he talked a bit about being a “Smart Athlete”. This is something that stuck with me long after the episode was over. The Smart Athlete is one that will show up near the top of the leaderboard in the day-to-day WODs. They are the person that you look at and think, “How did they finish that workout so far ahead of me?” They aren’t necessarily the next Games athlete or even making the 1st Place podium at the local competition. But the Smart Athlete understands CrossFit and takes advantage of that.
Here are a few important characteristics of a Smart Athlete that all athletes can learn from:
- Pacing, Pacing, Pacing: The definition of pacing is to “do something at a slow and steady rate or speed in order to avoid overexerting oneself”. If you are that person that shoots out of a cannon at the count of 3, 2, 1 Go!, you are not pacing yourself. The Smart Athlete knows how to pace themselves. They know the movements they can go fast on and those that they just need to move through at a steady rate in order to leave some gas in the tank. The Smart Athlete usually starts the workout behind a lot of other athletes. As the workout goes on, those that shot out of a cannon start taking longer breaks, need to catch their breath with their hands on their knees, start walking back and forth between their weights and water in order to bring their heart rate down. This is when the Smart Athlete continues to work and eventually glides ahead of others.
- Knowing your strengths: The Smart Athlete knows their personal strengths and uses them to their advantage. Really good at double unders? This is a chance to breath as you jump so you’re ready to attack whatever comes next. Push-press a breeze? Attack this movement quickly and then slow down on the burpees that seem to take your breath away (and not in the way every girl dreams of).
- Listen to your body: This is a big one. You’re one of those people who stick to a schedule. 3 days on 1 day off. This week, day 3, you can barely get out of bed, everything hurts, and washing your hair is a feat. TAKE THE DAY OFF! The Smart Athlete knows when to take a rest day even if it doesn’t go along with their schedule. Usually go to the gym 5 days in a row and sometimes on the weekends? You need to rest them to grow them. Your muscles need a break. The Smart Athlete knows this and takes advantage of it. They own that rest day because it is more important than hitting just one more WOD. Let your muscles grow so you’ll be stronger the next time you attack a workout.
Use these three small tips next time you come into the gym (or decide not to come into the gym and take a rest day instead). Practice your pacing, take advantage of your strengths, and listen to your body. You could then become the next Smart Athlete to rise up that leaderboard.
Written By: Blair Bayne