A. “Team Power Drill”
5 Handstand Push-ups
10 Power Cleans, 135/95
20 KBS, 53/35
25 Wallballs, 20/14
*One Athlete completes one round then the other completes another round.
Those strict presses from yesterday were a game changer. They got hard really fast but they’ll definitely make you STRONGER.
We have a parter workout today! It’s kinda of a chipper only better…….you get to do it twice….haha!
A. “Partner WOD”
50 Wallballs, 20/14
50 SDHP, 70/53 KB
50 Tire jumps, in and out = 2 reps
50 Calorie Row
*Rest 1 min between rounds
by Dr. Perry
Robert Greene wrote the following that forever changed my life..
“There are two kinds of failure. The first comes from never trying out your ideas because you are afraid, or because you are waiting for the perfect time. This kind of failure you can never learn from, and such timidity will destroy you. The second kind comes from a bold and venturesome spirit. If you fail in this way, the hit that you take to your reputation is greatly outweighed by what you learn. Repeated failure will toughen your spirit and show you with absolute clarity how things must be done. In fact, it is a CURSE to have everything go right on your first attempt.”
By failing you have everything to gain.
Sadly in our world today we punish or ignore failure. Self worth is based on success. Take the stigma off failure and embrace it. For when you get out into the real world you quickly learn the most successful people are the ones who failed often. They simply used failure and hardship to their advantage.
I know it’s not easy. That’s why success is hard to achieve. Learning to fail is the secret sauce to Mastery. It’s human nature to avoid pain and seek pleasure. Taking the path of least resistance is built into our DNA. It’s hard enough to overcome the fear of failure without also adding how the rest of the world views it too. Schools base your value on test scores. What happens if you don’t test well? Does that mean you don’t know the material? They say ‘try harder!’ Well I contend it’s ‘try smarter!’ Taking the output of your effort and changing something so it’s different next time. Failure simply indicates need for a change.
I’m trying to learn some country line dancing routines. YEs, you read that correctly. Seriously I am. Why? I love to dance. I really do currently suck at the line dancing now and I fail a lot. But with each step I suck a little bit less and become a bit better. I look foolish yes, but I am also having fun and learning to move in a different way. It takes time to program new movement patterns. If we all gave up when it was tough to move, we would never walk. It’s a real pain in the ass to learn how to roll, sit, crawl, and stand. However we kept going. People were always there to encourage us to improve, especially our parents. When you get older and the real world hits you in the face, that encouragement is often GONE! Replaced instead by judgement, criticism and negativity. Be tougher on yourself than anyone else would ever be and use that to your advantage.
The world is not fair and I got news for ya, it probably never will be. So instead of wishing for a world of fairness, take control of it yourself and embrace creating your own path. There are no Unicorns on the path to success.
As Bill Bradley once said, ‘Ambition is the path to success. Persistence is the vehicle you arrive in.’
So fail…and learn…and become a BADASS!
A. 12 min AMRAP
20 Calorie Row
20 Power Snatches, 95/65
20 Wallballs, 20/14
*Rest 5 min
B. 6 min AMRAP
10 Slamballs, 30/20
by Jon Ingram
Last weekend I had to refresh my CrossFit Level 1 certificate. It was a great opportunity to be exposed to the very polished CrossFit seminar staff and also gave me the the chance to reflect on my time in CrossFit since I first attended the seminar.
It is fair to say that a lot has changed since I first discovered CrossFit back in 2006. There was no CrossFit Games, no Reebok, no Rich Froning and barely any CrossFit affiliates. I was blown away by a lot of the videos I saw on crossfit.com. Not just the physiques and performances, but the way they were edited to offer tips and advice on proper movement.
One of things that I loved about CrossFit was its desire to educate people through their web site and the CrossFit journal.
I played around with some of the movements on my own and in 2009 I decided to take the plunge and attend the Level 1 seminar. At the time there were no opportunities in Europe, so I went to San Diego (I know, poor me…).
At the time I never thought that CrossFit would become my career. I hoped and dreamed, but needless to say I feel very blessed to be where I am today.
I also think that I have become a much better coach in the past 6 years. I have changed a lot of my thinking in this time, experimented with ideas and learned a few things and I hope that I will continue to evolve in the future.
I have also watched a lot of people train CrossFit in this time. That means lots of squats, pull ups, weightlifting and kettlebell swings. I’ve seen some common struggles and watched many people go through the same evolution I went through.
Here are some of the main things I have learned in that time.
Hard work is essential for improving fitness, but will only get you so far
Go to any CrossFit gym in the world and you will notice one common denominator, everyone is working their ass off. Compare that to the genteel world of the globo gym, where somehow people are able to read magazines and/or watch television at the same time as they are “training”.
There is no substitute for hard work and it is an essential factor in progressing in any endeavour.
However, the flipside to this is that people rely too much on hard work. If training hard and heavy is good, harder and heavier must be better. The mentality becomes “go hard all the time, go as heavy as you can, our warm up is your workout etc etc”.
In the Marines they have a saying that if you are stupid then you had better be tough. The implication here is that you can go hard all the time, but at some point there will be a cost. If you are tough enough you will continue to improve, but in my experience most peoples’ progress grinds to a halt and frustration sets in.
Training should be hard but if you are driving yourself into the ground every session then progress will be very difficult, if not impossible.
The hardest part of CrossFit is after the first 6 months
Starting CrossFit is definitely a punch to the gut. Suddenly you realise that maybe your fitness levels are not as good as you had previously thought and you are being outlifted and outperformed by girls who are 50kgs lighter than you.
But improvement comes quickly and soon you are setting PRs every session and it becomes addictive.
This is where the problems start. Once the early gains stop then frustration can set in fast. Your press gets stuck at the same weight for months or your Fran time refuses to go down.
This is the point at which hard work will no longer help, but other factors such as mobility, technique, nutrition and sleep need to be addressed.
Technique, technique, technique
If you watch top level CrossFit competitors or even the top performers at your gym, you will notice a common theme. They all move extremely well and are technically very proficient.
There is no excuse to not recognise good technique. You might not be able to break down the technical points of the snatch, but you know a good snatch when you see one. It looks smooth, fast and easy.
Good technique serves to keep you safe, move more efficiently and more importantly improve performance. Good technique is the absolute foundation of good performance.
Take a long term approach and leave your ego at the door
We have a sign at the entrance to the gym which says “leave your ego at the door”. It is very, very good advice which most people completely ignore.
Too often I see people struggling with weights that are too heavy and movements which are too advanced. There is absolutely no shame in scaling workouts. It is not a statement about your lack of fitness. It is a statement that you acknowledge you have weaknesses and are taking steps to address them.
The temptation is always to challenge yourself to try a harder movement or RX the weight. That comes from a good place, the desire to get better but is almost always counterproductive. Leave your ego at the door!
The people I have seen make the most progress come in consistently 3-5 times per week and have done so for months, if not years. They chip away at their weaknesses and makes small, but consistent improvements. They don’t measure their success on one workout but take a long term approach. Anyone can have a great or a terrible workout but it means very little in isolation.
If your progress has stalled, ask yourself how many sessions have you done in the last 6 months and in how many did you make measurable progress. Every time you train is an opportunity to get better.
In my experience the people that make the most progress are the ones that seek out and listen to their coaches. They constantly ask for feedback on how they are moving and seek to implement that feedback.
They are not afraid to be criticised and instead see a weakness as an opportunity to get better.
A. “Partner WOD”
5 minute Row for Max distance
4 Minute Burpees for Max reps
3 Minute Cleans for max reps, 155/105
2 Minute Push press for max reps, 50/35
1 minute Wallballs, 20/14
Be on the look out for an email that I’ll be sending out later today. Please take a few minutes to read it, it’s very important.
Tomorrow we’ll give out flyers to all the members. Please pass them on to your friends and family. For each that signs up you get 25% off on your membership the following month. Spread the joy of health and fitness to your loved ones and save money at the same time.
The Ferry Festa is this Saturday. We’ll be handing out flyers all along Cedar St. and Main St. If you want to come help us out we would greatly appreciate it. Hope to see many of you there and don’t forget to wear your BravoCF t-shirt.
A. Power Snatch + Snatch
Work up to a heavy set
B. 3 RFT
60 Double unders
30 Wallballs, 20/14
15 Deadlifts, 225/155