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5 Simple Body Maintenance Tips

by Mark Burrell Crossfit Level 1 Trainer June 18, 2015










Performing functional movements under load with high intensity is the fundamental principal that Functional Fitness training philosophies are based on… Right?  And as athletes we follow this principal and push our bodies to the limit….. often. But how much effort and time do we dedicate to body maintenance?  Or a more appropriate question; What are you doing for YOUR body maintenance?


As a box owner and coach (and at the risk of stereotyping) I find that more often than not, athletes invest only a few minutes of their time into body maintenance per day, which is usually part of the class schedule.  But is this enough?


Let’s back it up a bit.  Firstly, what is body maintenance and why do we have to do it?  Body maintenance is the extent to which the person continues good heath practices without supervision while incorporating them into their general lifestyle.  This is easily translated into the lifestyle of a CrossFit athlete.  Good health practices is something most Functional Fitness Athletes do as natural as breathing, for example following the guidelines of the Zone diet, or Paleo diet which are two well known and well followed diets in Functional Fitness circles.  But other than diet’s what else does ‘good health practices’ include?


Regular exercise is a pretty good health practice right?  Yes we’ve pretty much got that covered, but the stretching, joint mobility, range of motion, and muscle integrity is something that we don’t invest enough time into.  Greg Glassman makes it very clear that our need doesn’t vary by kind, only degree.  And this stands very true and exactly the same when we translate it into the context of body maintenance. 


So what are my top 5 tips that you can do to improve your body maintenance?


  1. Take ownership of your own body maintenance.  Don’t leave it up to your trainers or fellow athletes to teach you what to do.
  2. Arrive 20 minutes early at the Box and mobilise.  Remember you can still chat while doing this! 
  3. Keep some mobility tools at home or at work (e.g. foam roller, lacrosse ball or tennis ball)
  4. Subscribe to Mobility WOD and learn how to target your trouble areas. 
  5. Set some time aside to do it, and set a reminder on your phone!


One of our challenges is incorporating this into “your” own general lifestyle.  Whether it’s doing some maintenance in the morning before work, during a break in the office, or watching the kids at football training in the afternoon, there is no bad time to squeeze it in!  I know plenty of Functional Fitness Athletes who keep a lacrosse ball in their work bag and will mobilise for 5 minutes during their lunch break, and are much better off for it.  It doesn’t take long to start getting the benefits.


Don’t over complicate your mobility schedule, keep it simple.  There’s plenty of online mobilising tips and techniques and seminars that make mobility sound very complex and leave you confused by excessive amounts of “professional speak”.  My advise is to watch and learn, using their techniques, but keep it simple.  If you feel lost in a mobilising exercise or aren’t feeling the stretch just talk to your coach next time your in the Box.  


Last point I’ll make before signing out, the amount of time spent mobilising should be directly proportional to the amount of time spent training.  The more you train, the more you should mobilise, simple. 


Train Hard, Train Smart.


Craig Scharf


Crossfit Sunshine Coast

Craig is the Owner and Head Coach of Crossfit Sunshine Coast. He is a level 1 Crossfit trainer, registered nurse and knows how to get the best out of his athletes.


Mark Burrell Crossfit Level 1 Trainer
Mark Burrell Crossfit Level 1 Trainer

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