I was watching a behind the scenes type documentary for a pro hockey team the other day and the coach was telling his players about 10 Minutes to Greatness. Essentially, he was talking about taking 10 minutes a day to get in a little extra work, practice, etc. and talking about how it adds up over a season to produce greatness. After watching, it was obvious that this had a great application to Crossfit; specifically as it relates to working on our goats.
If you have been consistent with your workouts, there is no doubt that you are fitter than ever. However, if you are not doing specific work on your goats, the same ‘chinks in your armor’ are still haunting you and stealing time from your WODs. So, here is where the 10 Minutes to Greatness comes in.
- Choose 2 of your biggest goats…mine happen to be pull-ups and double-unders. Sure there are likely more than 2 things you need to work on, but focus is key…we want to see progress…for others, mobility might be a big one. It doesn’t always have to be a specific movement, look for the things that will have the biggest impact on your performance.
- Schedule 10 minutes each day in your MetCon5 Training Log before or after your WOD (best to do before) or another time during the day. These are mandatory appointments. Work your goats on alternating days
- set your stop watch for 10 minutes and spend the entire time with a purpose in mind whether it be simply getting in extra volume for pull-ups or kipping practice…have one specific objective for each of those 10 minute blocks
You will be surprised with the great things you can achieve by adding a little extra time with a lot of focus.