Ah, younger me. The eager, stubborn, borderline reckless athlete who thought mobility was for yogis, pain was optional, and more weight always meant more gains. If I could sit you down, crack open a Biogen, and have a chat, here’s what I’d say. And hopefully, you’d actually listen—though knowing you, you probably wouldn’t.
1. Slow Down, Speed Racer
No, you don’t need to butterfly pull-up your way through life within your first three months of CrossFit. Stop rushing the movements. Master the basics. Work on strict pull-ups before kipping. Nail the foundations before chasing the flashy stuff. Your shoulders will thank you when you’re older, and you won’t look like a fish flopping on a bar.
2. Mobility Isn’t Optional, Bruh
I get it—you think stretching is for people who own incense burners and talk about their chakras. But surprise: your stiff hips and janky overhead position could’ve been avoided if you stretched when you weren’t sore, not just when you couldn’t get off the toilet after heavy squats. Future You spends way too much time groaning about tight shoulders. Don’t be that guy.
3. Listen to Your Body (It Knows More Than You)
Pain is not a “vibe” to push through. It’s your body saying, “Hey, genius, something’s not right.” Stop masking pain with anti-inflammatories and pushing through. Two weeks off won’t kill you—but ignoring injuries might mean permanent issues. Take it from the guy currently held together by KT tape and regret.
4. Form Over Ego (Every Time)
Yes, lifting heavy is cool. But moving well is cooler. Perfect the movement patterns with lighter weights, then gradually add load. No one cares if you PR your snatch with the grace of a newborn giraffe. Move like William Harris—smooth, strong, and controlled. (Seriously, if you haven’t watched that guy move, you’re missing out. Poetry in motion, that oke.)
5. Enjoy the Journey, Not Just the PRs
You were so obsessed with hitting the next PB that you forgot to appreciate the small wins—like finally learning to squat below parallel without looking like you’re fighting gravity. Celebrate the process. Laugh more. You’re not going to the Games (sorry to break it to you), so stop taking every workout like it’s Regionals 2015.
6. Rest Days Are Workouts Too
You’re not slacking when you rest. Recovery is when you get stronger. Take the occasional nap, eat the burger, and don’t treat every WOD like a deathmatch. Remember, CrossFit is for life—not just for summer six-packs.
7. Be Lekker, Not Just Fit
No one remembers how fast you finished Fran—but they will remember if you were a doos during it. Be encouraging. Cheer for others. Celebrate their wins as much as yours. Future You realizes that the community matters far more than your leaderboard position. Plus, being a lekker human makes the workouts feel a lot less like suffering.
8. Competitions Will Always Be There
That comp you were so stressed about? No one remembers it. There’s always going to be another event, another chance to test yourself. Don’t wreck your body for one weekend of bragging rights. Your knees are valuable assets—treat them accordingly.
9. Gymnastics: Strict Before Kipping
Strict pull-ups. Strict dips. Strict everything. I know you think kipping is cooler, but it’s not when you tear a shoulder trying to butterfly your way to glory. Build the strength first. Kipping is just momentum; strict is strength. Trust me.
10. Don’t Be a Training Hermit
Stop isolating yourself and trying to win every WOD alone. CrossFit’s a team sport in disguise. Train with others. Encourage them. Let the rising tide lift all boats instead of trying to sink someone else’s. You get better when everyone gets better.
Now, before I start sounding like one of those “old CrossFitters” who blame the sport for every injury and creaky joint, let me just say: I still think CrossFit is amazing. I think it’s one of the best platforms for people to get stronger, fitter, and more confident. There’s absolutely a place for butterfly pull-ups, heavy snatches, and all the cool stuff we love to post on Instagram. But only if we’ve built a solid foundation first.
So, if you’re starting out, or you’re looking to compete—take your time. Do it properly. Build strength, master positions, and focus on longevity. There are no shortcuts in CrossFit without a cost. Play the long game, and you’ll be doing burpees well into your golden years.
And as always: Being lekker is more importanter.
#BeLekker
#CrossFitAlberton
#TrainSmartNotReckless
#MobilityMatters
#WeAreCFA
#Intensity
