The “Missing 10%”: Why Your Best Work Happens Before and After the WOD
We’ve all been there. You finish a grueling workout, your heart rate is finally coming down, and you tell yourself, “I’ll definitely do that shoulder rehab and some stretching tonight while I’m watching Netflix.”
Then night rolls around. You’re tired, the couch is comfortable, and those “little things”—the mobility work, the accessory exercises, the weakness training—get pushed to tomorrow. And tomorrow becomes next week.
We neglect the boring stuff because it isn’t as exciting as a heavy clean or a fast Metcon. But here’s the reality: The “little things” are what keep you on the floor and off the injury list.
The Environment Problem
The reason you don’t do your rehab at home is simple: Your home is for relaxing. Your brain isn’t in “work mode.” Trying to force a focused stretching session in your living room is a battle against your own environment.
If you want to actually get it done, you need to change your strategy.
The Secret Weapon: Habit Stacking
The hardest part of any routine is starting a new habit from scratch. But you already have a powerful habit in place: Coming to CrossFit Bytown.
“Habit Stacking” is the practice of tieing a new, desired behavior to an existing one. Instead of trying to find a new time slot at home, stack your accessory work onto your gym visit.
It looks like this:
- The Stack: “After I finish my workout and put my weights away, I will do 5 minutes of ankle mobility before I leave.”
- The Stack: “I will arrive 10 minutes early, and before I join the class, I will do my 3 prescribed shoulder stability exercises.”
Why the Gym?
You’re already here. The music is playing, the floor is covered in mats, and you’re surrounded by people who are also working hard. The gym is a conducive environment. When you’re at Bytown, you’re an athlete. When you’re at home, you’re a person trying to relax.
Start Small
Don’t try to add a 30-minute mobility flow on day one. Pick one weakness or one rehab movement. Commit to doing it for just 5 minutes before or after your session this week.
By using the habit you’ve already built, you’ll find that the “missing 10%” of your training finally starts getting done—and your body will thank you for it.
See you on the floor (maybe a few minutes early?)
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MONDAY
A) E2MOM10
3 Back Squats (60-75% 1RM)
B) For Time
50 Wall Balls
35 Toes to Bar
50 Box Jump Over
35 Toes to Bar
50 Wall Balls
TUESDAY
A) Every 90s x 8 Sets
4 Bench Press (80-85% 1RM)
B) 6 Sets
20/16 Cal
25ft Handstand Walk or 2 Wall Walks
5 Power Clean (185/125)
-Rest 2min b/t sets-
WEDNESDAY
A) 3-4 Sets
12-15 KB Sumo Deadlifts
15 Nordic Curls * or 30 Banded Hamstring Curls
20 Standing Calf Raises
B) For Time
12-9-6-3 Burpee Box Jump Over (30/24)
4-3-2-1 Snatch (135/95)
-Rest 4min-
12-9-6-3 Burpee Box Jump Over (24/20)
Snatch (95/65)
THURSDAY
A) Every 0:90 x 4 sets:
Power Clean to parallel + Hang Power Clean + Floating Power Clean + Power Clean @ 65-75% 1RM
B) E2MOM 8:
4 Hang Clean Pulls @ 85% + 1RM
C) Every 0:90 x 6 sets:
3-3-2-2-1-1 Split Jerks @ 65-85% + 1RM
FRIDAY
A) Every 90s x 8 Sets
4 Strict Press (80-85% 1RM)
B) 3 Sets of AMRAP4
12 Chest to Bar
12 Front Squats (135/95)
12 Chest to Bar
FRT Max Clean & Jerks *
-Rest 2min b/t sets-
SATURDAY
A) Soul Crusher – HERO WOD: DREW
Kraus: 200m run, 30 pull-ups, 30 HR push-ups, 4 deadlifts
Scott: 400m run, 25 pull-ups, 25 HR push-ups, 4 deadlifts
Good: 600m run, 20 pull-ups, 20 HR push-ups, 4 deadlifts
Cully: 800m run, 15 pull-ups, 15 HR push-ups, 4 deadlifts
Night Stalkers: 269 box step-ups (Weight Vest 20/14lb)
B) Partner WOD
4 Rounds of: 400m run (pair), 45 reps movement (Burpee Box Over/DB Snatch/Clean&Jerk/Burpee Pullup), 45 Wall Balls.
SUNDAY
A) GWEN
15-12-9 Reps for Load: Clean-and-Jerks (unbroken). Rest as needed.
B) 4 Rounds (3:00 Work // 2:00 Rest)
4 Cluster, 6 Hang Clean, 8 Push Press, 10 Front Rack Reverse Lunge, 12 HR Push Up, Max Cals with remaining time.
ENGINE
Hero Wod: ANDY
25 Thrusters, 50 Box Jumps, 75 Deadlifts, 1.5 mile Run, 75 Deadlifts, 50 Box Jumps, 25 Thrusters. (Weight Vest 20/14lb)
