Good Training Habits

Good Training Habits
Good Training Habits

While it’s our responsibility as coaches to teach you movement, program intelligently, and keep you safe, it’s your responsibility as athletes to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.

1. Be Proactive With Your Movement Prep

10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free. After you’ve changed and signed in, take advantage of the time you’ve got and start moving.


Row an easy 300-500m. Get your heart rate up a little and try to get a light sweat going. We recommend holding 20 strokes per minute and rehearsing good form.

Stretch/Foam Roll

Many of us know where our tightest areas are—they’re the ones that make it difficult to squat below parallel or press a barbell overhead. Spend a few minutes mobilising on your “problem areas.” If you don’t know where to begin, ask a coach what you should be prioritising and we’ll help you out. 

2. Log All of Your Workouts

Training without logging is like driving without a road map. You don’t know where you’ve been or where you’re going. Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:


8 Snatch Deadlift With Shrugs

8 High Hang Snatch High Pulls

8 High Hang Power Snatches



Note down: 20# Technique bar


15 Box Jumps (24/20)

10 Hang Power Snatch (115/75)

5 Overhead Squats

Score: 9:29 

Note down: Kept box jump at about 0:50 – 1:00 splits, felt hard but doable. Don’t shift forward during overhead squats…. Mid foot!

3. Start Slow and Maintain Perspective

We take our training seriously at Train by Black Box and with that comes a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop broad, inclusive fitness. If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow. The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern. The movements are potent enough that just consistently performing them will create a favourable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity.

Training with a lifelong perspective is incredibly important. Remember that you’re here to build yourself up, not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to work out successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

Hadib Han Hamka
Senior Coach

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Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.

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