Cross Training and you: don’t let the cold stop you

person Posted By: Xoom Project

Hi, there! The cold weather’s arrived.

Yes sir, we’re at that time of the year in which we don’t know what to say when getting into a lift, and the only super original expressions that occur to us are “Ufff! It’s a bit chilly, isn’t it?” or “My goodness, I’m frozen!’” (while rubbing your hands together…).

The human being grumbles by nature, because just two days ago in the lifts we only heard: “Ufff! it’s a bit hot, isn’t it’?” or “My goodness, I’m boiling!’” (while fanning yourself with your hand…).

I don’t know exactly what it is that’s surprising to us, we’re in December! So, stop looking so startled just because it’s chilly out there and fight it the best way possible: by training.

We know that your body is pleading you for the sofa, a blanket and Netflix, but we’ve written this post to get rid of that idea from your head. There’s time for everything, and you would enjoy rest much more after earning it…

Are you going to let the cold stop you…? Of course not, just the opposite! Turn it into an obstacle for you to overcome, like a personal challenge, show December who’s in charge.

It’s man/woman’ battle against the elements, to fight the rain, defeat the snow, make the frosts surrender at your feet, hammer the thermometer by breaking your own personal marks…

Come oooooon!!!!

After this motivational pep talk, it’s impossible for you to prefer the sofa and blanket, there is no excuse for giving up your Cross Training sessions.

In winter you can (and you’re going to) continue with functional training, participate in any BOX and follow your WOD as always. The only thing you must bear in mind, is to follow some simple tips so as to adapt yourself to the cold and not freeze yourself. Let’s go!

Preparing yourself for the battle against the cold

First tip: the clothing layer technique

Let me guess. I bet you’ve made one of the following mistakes:

    • Hey, I’m going to put on 37 layers of clothing, it’s really, really chilly and I don’t want to catch a cold.
  • Huh! I’m not afraid of the North Pole. I’m going out like a tough guy in my sleeveless t-shirt, because later on I start to sweat and I’m not cold.

Or it’s one extent or the other, we see things as black or white, we support Madrid or Barcelona, we either love pineapple on our pizza or hate it, we’re beach or mountain… And we haven’t learnt yet, that, as the good Aristotle once said: “Virtue is the happy medium between two extremes”

We are going to explain how the clothing layer technique is PROPERLY done:

    1. LAYER ONE: the first layer is the one close fitting to your body. Ideally, it should be a thermal garment made of a technical fabric, since it’s lighter weight, it won’t make you sweat, and it will maintain your body warmth. Avoid cotton clothing because you’ll finish up sweating excessively, the garment will get soaked, and this combined with the cold air will result in catching a cold, for sure.
    1. LAYER TWO: should be a power stretch style garment which is light weight. This stretch fabric garment is soft and breathable, so it will keep your body dry.
  1. OUTER LAYER: must be a windbreaker, a light weight jacket that protects you from bad weather conditions. Don’t use cotton jackets or sweatshirts, you’re going to end up drenched in sweat and therefore feel even colder.

With these three layers and your own body heat, you’re now prepared to do exercise at a temperature of between 5 and 10 degrees centigrade. If it’s even colder, add another layer, such as a light weight jacket.

The subject on clothing has been made clear, right?

Neither go out showing off your muscles, nor dressed up like an eskimo, even though your mother advises you to do so, over and over again:

If your mother asks you if you dressed up warmly, tell her yes… it’s no big deal.


Second tip: careful with your footwear

First of all, you’re not one of those fashion-conscious sportspeople that always insists on buying the most attractive training shoes, are you?

Let me make one thing clear: it’s very difficult that trainers with a modern design are the best ones for training… It seems that brands do it on purpose, but attractive doesn’t happen to be the same as good.

Fine, to each his own, but, whether it is hot or cold, always let yourself be assessed when going to buy some trainers and give a lot more importance to the functions they have to fulfil instead of the design…

In winter it’s very important to protect your feet as best as you can. Firstly, of course, is to choose appropriate footwear for the terrain, that grips well so as to avoid possible injuries. Secondly, and nearly just as important, is to keep your feet nice and warm.

It would be ideal to look for waterproof trainers and good winter socks, but don’t forget they must be breathable so that they wick away the sweat.

As said, look after your footsies, because there is nothing more uncomfortable than cold, wet feet.


Third tip: don’t forget the rest of your body

If our first tip was to put clothing layers on your body, and the second one for your feet, well this one goes for the rest of the uncovered areas.

If you go out to run in the cold, without a doubt, the first thing is to protect your hands with some warm gloves. This seems quite obvious but it’s always good to remind you, because it’s a pain in the neck having to go back home because you’ve forgotten them.

Having just mentioned the neck, the very same should happen here, so that you don’t end up with a ‘Colombo’ voice, if it’s very cold it’s advisable to wear a neck warmer. But careful, only if it’s really cold, otherwise you might feel a little stifled.

Lastly, if it’s bl**** freezing, nothing’s better than a head warmer.

Well, not the type you’re thinking about… haha, the other type. The head occupies around 10% of your body and it’s a sensitive area because it looses a great deal of heat.


Fourth tip: warm up at home

Any element in your house is good for warming up just before going out.

Well, any, no. Haha! Forget about this GIF, it could start off some sort of family conflict…

If you warm up properly before going out you’ll prevent many unnecessary injuries and at the same time you’ll avoid that sudden feeling of not wanting to train, as soon as that cold air hits your body.

Fifth tip: take it easy

Don’t be obsessed with personal marks.

In winter it’s easier to catch a cold and to injure yourself, so maybe it’s not the best time of year to put your body to the test.

The body is cold, therefore you must take things easy, using your head to avoid the unwanted from happening. Don’t be in a hurry. It’s about maintaining good physical fitness and keeping up a steady training pace.

Sixth tip: change as soon as you get home

From head to toe. As soon as you’ve finished doing exercise, change your clothing immediately, because your body temperature drops quickly and this is the appropriate moment for catching the worst cold of the year.

Have a nice hot shower and feel the taste of victory. You’ve defeated winter and you’ve gone to train another day, you’re a champion and we’re really proud of you. 

These simple tips are easy to follow and you can continue to practice your Cross Training even though it’s winter and the weather is cold. And now, you can go and relax on the sofa because you really deserve it.

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