The Long Game

  2018-07-24 10:00AM

Short-term, intensive programs to improve your squat numbers fast.  Super-strict 30-day fat loss plans to help you lean down quickly.  Yes, they sound intriguing and could definitely be effective, but be wary. Be sure to realize that you're not really anywhere near "done" when they're over because, whether you recognize it or not, training is a long-term game.

In CrossFit, strength and skills don’t develop overnight and physiques don’t change in a couple of weeks. Knowing that you're in it for the long haul will influence your attitude towards training.  Technique will become more important rep by rep.  You'll train smarter and avoid pushing the envelope when unnecessary. Here are some tips for staying healthy and maximizing your performance in the long-term:

  1. Follow your coach’s programming. Don’t jump around from program to program or only do workouts that seem fun or challenging. Programs are written strategically and have set days for different movement patterns and types of loading. Stick to the script and you will be rewarded.
  2. Embrace rest days. Don’t overexert yourself by training seven straight days. Your goals will not be impeded by a day of rest. Sticking to a set schedule of training/rest days will allow you to reap the maximal reward from your efforts while also keeping you from burning out mentally.  We recommend 1 rest day for every three training days. 
  3. Listen to your body. If you’re not feeling the box one day, do some fitness at home or outside! Change it up if necessary. Remember, the goal is to have your fitness for life, so do whatever you need to have fun and enjoy the journey.
  4. Eat to your needs. If you’re looking to lean out or lose weight, make sure to do it in a healthy manner. CrossFit requires you adequately fuel your body for intense training. If you’re depriving yourself of calories or carbohydrates, you won’t feel or perform your best. Set yourself up for sustainable success.
  5. Hone in on your lifestyle. How can you make some changes outside the gym to better your longevity inside the box? It might be trying to decrease your weekly alcohol consumption. Or maybe it’s getting to bed one hour earlier each night. Try to find your lifestyle performance limiters to enhance your long-term success.


What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.

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