Blog

Monday’s Workout
Practice

A) FQD
Box squat broad jumps
8 x 3
–Record best of each set–

B) 4 RFQR on the 5:00
20s Side plank-R
20s Side plank-L
10 Strict dips
Row for cal
–2:30 Cap each round–

And Coming Tuesday
Competition

“Diz”
5 RFT
5 Bar muscleups
15 MB Sit-to-sands (20/14)
300m Run
–20min Cap–

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This Labor Day, we’re straying away from the traditional indoor Trevor Win’E Labor Day Dress Up event and we’re taking the workout outside. We live in paradise, people. And we want to take advantage of that fact more. I don’t think we’ll do anything like the stunts in this video, but it’s fun to watch nonetheless.

Come play on Labor Day!

Labor Day Outside WOD:
What: Fun, outdoor workout with Kenny. Lil running, lil bodyweight stuff, lil work in the sand.
When: Well, Labor Day. Monday, Sept 5
Time: 9am until about 10:30am
Where: Meet at Palisades Park at Ocean Avenue and Montana Avenue.
Why: Because, paradise.
No regular classes Labor Day

Get your workout done then go BBQ with family and friends! Or whatever you like to do.


Friday’s Workout
Practice

A)
FQD
7 x 1
Broad jump
–Record best and average–

B)
FQT
200m Run
40 Lateral hops
21 Handstand pushups
–1min Rest–
200m Run
40 Lateral hops
15 Handstand pushups
–1min Rest–
200m Run
40 Lateral hops
9 Handstand pushups

Saturday’s Workout

5 RFT
100 Double unders
20 Wallballs (20/14)
200m MB carry

Sunday’s Workout

“Spartan That”

AMRAP 40

800m Run (Row 1000m)
3 Rope Climbs
20 Air Squats
20 Pull Ups
20 Box Jump Overs (20/12)

1 x Through the Unknown Obstacle Course

 

Monday’s Workout
Practice

A)
FQD
Box squat broad jumps
8 x 3
–Record best of each set–

B)
4 RFQR on the 5:00
20s Side plank-R
20s Side plank-L
10 Strict dips
Row for cal
–2:30 Cap each round–

 

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With kids classes starting up again in under a month, I wanted to share a little bit about why I coach kids. The easiest place for me to start is what I appreciate about them. They are honest, authentic, fearless and usually full of joy. These are just a few characteristics that I value, they are also characteristics that I see in a lot of the kids I work with. These alone bring me so much joy and allow me to continue to do what I do.

Honesty and authenticity: Most kids don’t hide what they are feeling, which is something I truly appreciate. They don’t try to pretend they like you if they don’t or tell you they are happy when they are sad. Most kids will just be their true self, which is one of the best ways to be.

Fearlessness: I admire this because a lot of my life has been run by fear.   In CrossFit my fear of getting upside down is still a thing for me sometimes.  I have found that most kids are super stoked to try something new and are full of courage. Ask a kid to to perform box jumps, they say no problem. Handstands? Sure, I’ll try it. Cartwheel? Great, looks like fun!

Joy: Most children are full of joy and happiness. It’s truly in their nature to receive love and to give it also.  Most see no reason to hurt someone or not to have fun, this in itself is beautiful and refreshing. I appreciate their care free state and open heart.

I could list a lot more things, and of course a few challenges too, but I’ll close with just a few more thoughts.  I think seeing kids grow and learn is magical. It’s fun to see a kid try something new, succeed then want to try it again.  It’s also wonderful watching them work very hard and make progress and see changes from all the work they have put in. In my kids program I work with a variety of different types of kids. I have the opportunity to get to know them, find out what drives them and push them to make progress while having fun.  If you have a kid or know one who’s looking to grow, send them my way please.

Kids Fall 2016 session
10 weeks
Sept 12- Nov 19th
Teen Classes ages 13-17, Monday and Wednesday afternoon
Kids Classes ages 5-12, Tuesday and/or Thursday afternoon and Saturday am


Today’s Workout
Mental Toughness

“The Pain Train”

3 RFT
20 Unbroken thrusters (95/65)
800m MB Run (20/14)
–Courtesy Alex Bentley–
–Restart the 20 thrusters if bar is dropped–

And Coming Friday
Practice

A) FQD
7 x 1
Broad jump
–Record best and average–

B) FQT
200m Run
40 Lateral hops
21 Handstand pushups
–1min Rest–
200m Run
40 Lateral hops
15 Handstand pushups
–1min Rest–
200m Run
40 Lateral hops
9 Handstand pushups

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Guest post by Benet Heames

Over the next few weeks, I will be writing a few guest posts related to Health Care in America. I have been involved in the insurance/employee benefits space for my entire career, and the last 8 years have seen some pretty tremendous change (think PPACA/Obamacare). With all of the change to the system, I find it frustrating that our overall health as American’s is still not improving. Childhood obesity is on the rise and a majority of our nation’s spend on healthcare is on diseases and conditions that are largely preventable.

You might be wondering, “Isn’t this a Crossfit blog?” Sure, but our “prescription of fitness” is one of the most logical and viable solutions for all of us. The work we do in the gym helps extend the quality of our lives and prevents many of the non-communicable diseases that are actually driving health care spend. (Note – more on NCD’s and the impact to our health care spend in the next post)

Regardless of your view and opinions politically about our system, most people don’t know the history of how we got here. I find this to be fascinating and have been reading “Reinventing American Health Care,” by Ezekiel Emanuel. In it, he lays out a great historical narrative of how the system that we know today came to be.

For starters, I will focus on the Employer based system that we know today. Why do employers (some, not all) offer health insurance as a benefit?

There are some earlier elements that existed before WWII, but this is generally seen as the birthplace of our system. Because of the war, there was a labor shortage – so workers demanded higher pay. Congress and then President Roosevelt passed the “Stabilization Act of 1942” which required wages and prices be locked in on Sept 15, 1942. The day after this was passed, President Roosevelt issued an executive order that excluded insurance benefits from the control. So an employer could now offer a type of health insurance as a benefit to attract workers!

Jumping ahead a few years and in 1954, the IRS gave the employer based health care system the final piece that it needed to become institutionalized in America – the tax exclusion. Basically, the cost of health insurance was not part of the worker’s income.

This combination of exempting insurance from wage controls during WWII, and then giving it a tax break firmly planted the employer sponsored health care system in America.

Next week, I will dig into what we actually spend our health care dollars on!


Wednesday’s Workout
Practice

A)
Front squat (Use True 2RM)
75% x 5
80% x 5
85% x 5+

B)
5 RFQR (30s:30s)
Hanging L-sit hold
Squat snatches (55%)
Balancing foot hand crawl

Thursday’s Workout
Mental Toughness

“The Pain Train”

3 RFT
20 Unbroken thrusters (95/65)
800m MB Run (20/14)
–Courtesy Alex Bentley–
–Restart the 20 thrusters if bar is dropped–

 

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During the men’s Olympic marathon on Sunday, the world’s top contenders bunched at the start line. World Champion Ghebreslassie from Eritera was there, ready. American Galin Rupp was nervously waiting, ready. Kipchoge from Kenya, considered the most prolific marathoner of our time, was definitely ready. As was the American fan-favorite, 41 year old Meb Keflezighi, last Olympic’s silver medalist. They shook out their limbs. They looked ahead of them in a semi-focused stare playing the race plan through their minds again. They had trained months — years — for this moment. It was time to test their training. It was time to push the edge to get on the podium.

For the first 10k, all hummed along as expected. There were sixty top contenders still in the lead group. At 20k, the top pack was still strong, but down to forty-eight runners. But at the half -way mark, things started to fall apart. A top medal contender from Ethiopa, Tesfaye Abera, was suddenly off the course, hugging a tree. He retired from the race. World champ Ghebreslassie fell back off the lead pack. American Meb dropped way back, now besieged with stomach problems. Over the course of the next thirteen miles, he stopped seven times to vomit or dry heave.

It seems that no matter how much you prepare for one day, one race, one PR, it sometimes is just not your day. This is true at the very top of the elite athletic world. And this is certainly true on test days and competition days at humble ol’ CFLA. When you’re prepared, you bring the chances down exponentially of things going wrong. But sometimes the wheels fall off no matter what.

Galin Rupp’s coach Alberto Salazar said, “Running a marathon is in many ways an imponderable exercise. No matter how thoroughly you prepare, there is always an element of discovery and surprise, sometimes gratifying; more often, unfortunately, otherwise.”

Meb, who says he will not compete in another Olympics, had a more gracious approach to his off day: “This is the best victory lap ever,” he said. “You can see [runners from] India, Ecuador, Peru, Costa Rica, Cuba. All those guys. I enjoyed every bit of it.”

Meb had been instrumental in reviving American distance running, which hit a low point in 2000. “That dream has come true for me,” he said. “And to be part of it and witness it is a huge reward. I feel honored to be a part of it.”

On top of all the stomach issues, Meb slipped in rain puddle and crashed to the ground just as he was about to cross the finish line of Sunday’s marathon. In true master-of-the-silver-lining fashion, Meb stayed on the ground and did three push ups before he hopped to his feet to cross the line, waving to the crowd. Crap happens, but who are you when things get crappy? I decided then, even after watching a beautiful performance by the winner Kipchoge, that I wanna be like Meb.


 Tuesday’s Workout
Practice

A)
Running Skill Session

B)
3 RFQT of 3 unbroken circuits
3 DB Deadlifts (60% 1RM Strict Press)
3 DB Hang power cleans
3 DB Thrusters
–1min Rest between rounds–

C)
4 RFQT
7 MB Seated Chest throws (20/14)
14 Kipping Dips
7 Strict Pullups

Wednesday’s Workout
Practice

A)
Front squat (Use True 2RM)
75% x 5
80% x 5
85% x 5

B)
5 RFQR (30s:30s)
Hanging L-sit hold
Squat snatches (55%)
Balancing foot hand crawl

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Check out this lovely video from dear Kenny to see how clean the sidewalks in Sweden are. Also, you are going to want to hear Kenny’s words, as they are a preview of Cycle 12’s big themes.

<3


Monday’s Workout
Competition

AMRAP 12
6 Bar muscleups
9 Clean and jerks (115/75)
12 Back Squats

And Coming Tuesday
Practice

A)
Running Skill Session

B)
3 RFQT of 3 unbroken circuits
3 DB Deadlifts (60% 1RM Strict Press)
3 DB Hang power cleans
3 DB Thrusters
–1min Rest between rounds–

C)
4 RFQT
7 MB Seated Chest throws (20/14)
14 Kipping Dips
7 Strict Pullups

 

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“When you spot a giant ability gap between ages and genders, you know you’re looking at nurture, not nature,” writes Christopher McDougall in his new book Natural Born Heroes and author of the wildly popular Born to Run. In this particular part of the book, McDougall is hanging out with two infamous British “gutter fighters” while researching real-life survival tactics. His book’s general, underlying theme is that we do not have to be massive or technically the strongest person in the room to out-fight someone — or fend off a larger attacker. Or to be a hero. And the advantage of a smaller person is not necessarily intelligence, but physiological as well if we (re)learn to access a natural, innate ability to use our body better.

These gutter fighters, “The Twins” as they are called in the book, who apparently could win any “real street” fight against anyone, expound the theory stating that a big ability gap between men and women is cultural and based on a perception specific to humans more than reality. “Male and female geese differ in size but not in speed; otherwise migration would be mayhem. Same with trout: if males rocketed past females, they’d always be first to eat, last to be eaten, and on their way to a disastrous shortage of spawning partners.”

This idea is fascinating mainly because girls — especially girls and women in industrialized societies — are regarded as delicate and near fragile. And the reality is that women’s natural abilities, which are similar to men, have faded because we’ve adapted to cultural norms where we are not encouraged to use our original, natural resources as much.

“Compared with other animals, men and women are remarkably alike. We’re roughly the same size and shape, and share the same biological weaponry. Men aren’t specially equipped with horns, fangs, or giant racks of antlers, like the males of other species, and they don’t dwarf women; men are only about 15% bigger, not 50%, like male gorillas. We need to be similar because for most of our existence we shared similar jobs.” The last few hundred years, when cultural perceptions changed, are only a blip in that time line.

And not all is forgotten within our DNA: “We’re creatures of restraint — of endurance and elasticity –and that’s where men and women, old and young, are most alike. When it comes to tests of endurance, like distance running and swimming, the performance difference between ages and genders is even smaller than the difference in our size; it’s only about 10%.”

“Anatomically, (and with practice) there’s no reason the average woman can’t throw a ball as hard as the average man. Strength and physique aren’t the issue; when researchers tested Aboriginal Australian girls who grow up hunting alongside boys, they found the difference in top-end throwing velocity was only about 20%. … A reason women don’t generally throw as well as men, it seems, is because they don’t throw as much.”

McDougall’s book Natural Born Heroes is a fascinating read for many reasons beyond this particular research. But these pages struck a cord personally. I spent a big part of my life fighting my way into games and explaining to people that I would be just fine doing … whatever: playing pick up ball with guys, moving furniture myself, carrying out my own dog food for god’s sake. And I’ve spent an equal amount of time fiercely clearing a path for my daughters to bravely do whatever they’ve wanted athletically — and otherwise. It’s nice to read that it really has been perceptions that limit us most of all. Instinctually the brave ones already know this. Busting through limiting perceptions is obviously not confined to women nor is it just men putting it upon women. It’s includes any group that feels marginalized by untruths. Sometimes we’ve heard a false story so long, we believe it ourselves. Changing others’ perception is a long, brave fight. But starting with ourselves will be the most liberating of all.


Friday’s Workout
Test Week

“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

Saturday’s Workout

“Team WOD/Teams of 2
3/4 “”Juggernaut””
15 min AMRAP
75 Burpees
75 Power Cleans (135/95)
75 Box Jump Overs (24″”/20″”)

*One partner working at a time
**Partners may position reps however they’d like, however the non-working partner must be in the designated resting position in order for the reps to count.

DESIGNATED RESTING POSITIONS:
Burpees – Hold barbell overheard (135/95)
Power Cleans – Hanging from the pull up bar
Box Jump Overs – Plank from the elbows”

Sunday’s Workout

“Running On Empty”

3RFT
20 Lateral Box Skip Overs / Burpees
20 Ring Rows
20 DB Push Press (35/20)
20 Alt. Jump Lunges (Single Ct.)
20 Sit Ups
400m Run

Monday’s Workout
Competition Day

AMRAP 12
6 Bar muscleups
9 Clean and jerks (115/75)
12 Back Squats

 

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17 Aug / 2016

Cycle 12

Welcome to Cycle 12! As usual we are starting with Test Week, measuring many different types of fitness by testing multiple energy pathways. See the end of this post for the five tests for this cycle.

A few things we will focus on during this cycle are:

  • Run Technique. There will be running drills on at least one Practice Day per week, and running in workouts on at least one Practice Day per week.
  • Front Squat. There will be one front squat day per week, and the load will get heavier throughout the cycle.
  • Explosiveness. In addition to building strength and developing explosiveness through things like squatting and olympic lifting, we will focus specifically on explosiveness by training things like broad jumps, vertical jumps, depth jumps, med ball throws, plyo pushups, etc
  • Bodyweight Stability/Control. There will be at least one Practice Day per week with static or isometric hold work. Think planks, L-sits, etc.

These things will show up on different days throughout each week. Keep an eye on the programming to see the specifics.

And here is the entire Test Week!

MONDAY – Test your capacity for activities lasting a few minutes.
FR

0:00 – 3:00
500/400/300m TrueForm
Max Thrusters (95/65)

3:00 – 8:00
Rest

8:00 – 10:00
300/250/200m TrueForm
Max Kipping pullups

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 15:00
FD
1-step MB Chest toss (20/14)

15:00 – 18:00
Transition

18:00 – 43:00
FL
2RM Front Squat

WEDNESDAY – Test your capacity for activities lasting 20-40min.
FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

THURSDAY – Test your capacity for activities lasting 6-15min.
2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

FRIDAY – Test your capacity for bodyweight movements.
“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–


Thursday’s Workout
Test

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

And Coming Friday
Test

“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

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Guest blog by Coach GC

What used to be me, isn’t me anymore.  I used to be faster, used to be stronger, used to be younger.  That isn’t me anymore.  I used to be confused, used to be shy, I used to be unsure of myself.  I used to feel used, I used to feel angry, I used to feel alone.  I used to not know what I wanted, I used to not know who I was, and I used to fear all those things.  That’s not me anymore.

All those things I used to be made me who I am today, they are my experiences, they are stages I went through in my journey through life. When I started being okay with what I WASN’T, I found ME.  Finding out what you aren’t and being okay with who used to be are things most of you know, and it makes you okay with what will come, it makes you comfortable with the unknown of tomorrow.  Life is full of decisions, those decisions get better over time as you experience what puts you in the best position to succeed, best place to be happy, and you ultimately become the best form of yourself.

You wake up everyday, there are things you’re happy with, and things you aren’t.  You used to be skinnier, you used to be stronger physically, you used to be happier.  You used to struggle financially, you used to be alone, and you used to not know what you wanted.  But today, you know a lot more about you than you did in the past.  Everyday you make a decision to make the best of the day, sometimes you get stuck, sometimes things go south, but you have the opportunity to make things better.  There is a saying: “Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the “present.”

Our community has tremendous experience in a myriad of things, whether that be film making, business, or raising a family.  You all have different experiences that make you who you are, they’re skills that you acquired through your own lives. All of you are so successful at what you do, or else you wouldn’t be at CFLA. It takes a confident person to step through those doors and make a decision to change their day, change their lives, and change what used to be.  You want to be a better version of you. You can’t do that unless you’ve been through things that have made you uncomfortable, made you vulnerable, you’ve conquered all those demons. So when you step through the sweaty confines of CFLA, you’ve chosen to forget what you didn’t like about who you used to be, you’ve chosen to love who you are and what you will become.  You’ve done it before, you wouldn’t be here if you didn’t, so welcome that fear of what you don’t know, or who you don’t know, and embrace what everyone wants to be when they come to the gym, they all want what you want, they want to be themselves.

All Love,
GC


Wednesday’s Workout
Test Week

FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

Thursday’s Workout
Test Week

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

 

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Vulnerability is the birthplace of courage.” Dr. Brene Brown”

As coaches at CFLA we continually ask ourselves: “How can we coach better into the mental aspects of our student’s athletic experience?” This is certainly a priority for me as a coach. Can I help create a deeper experience? Do I express enough empathy to make this a safe place to thrive, to fail, to do things a student has never done before? By empathy I don’t mean letting someone off the hook, I mean guiding them through the vulnerability that often confronts us when things get hard.

At CFLA, we already understand that this mental/emotional work is far deeper and far more effective than simply shoving ourselves through a “suck it up” model that many ordinary gyms/coaches have. That model is usually driven by ego – the coach’s and student’s. Or it means that a coach or student simply don’t know how to navigate through that territory, which is understandable – this is deep and complex stuff. But I think we’re evolved enough here to know that a surface, suck-it-up practice is not particularly sustainable. We are looking for longevity in our fitness journey, not a crash and burn experience, physically or mentally. But what we may lack is a framework to help deal with emotions and negative thoughts if and when they come up in a workout.

Scott Jurek has a check list of steps he goes through when shit hits the fan for him in a race. Jurek is an American ultramarathoner who has been one of the most dominant in the world, winning many of the sport’s most prestigious races multiple times in the 50 mile to 153 mile formats. Many of his times still stand as world records. When I read his four steps in his book Eat and Run, I related to them highly in my own humble way, definitely connecting most to the mentally and emotional work needed to feel best no matter what level I train. Though the outline of his steps resonate with me, I realized that his explanation of the steps were very specific to his own experience, and do not delve too deeply into a more universal experience. Though the steps are his, I’ve connected them to a CFLA context, and a context I’ve spent years developing with my own students, private and otherwise.

We have some tough workouts coming up in test week and in Cycle 12 in general. These steps could be very useful when workouts are especially hard on test, competition, or mental toughness days:

  1. “Allow yourself to feel pain” (or whatever feelings come up during a workout.) Often we don’t want to acknowledge feelings that come up when working out. We may feel that it’s “weak” to acknowledge any issue or doubt. Not acknowledging emotional stuff or even physical discomfort may feed more power than necessary into that looming feeling. Often we try to shove them back down or avoid them, which ends up inhibiting us more than we probably know. We can feel pain, exhaustion, fear, panic and even unexpected exhilaration – and still keep going. Those feelings do not mean the death of performance. When we acknowledge them as they come up, and compartmentalize the thought as just a “feeling,” this acknowledgement can often disempower the negative thought. “My lungs are burning.” “I don’t know if I’ll make the cut off.” “I’m going to finish last, again.” Matter-of-factly acknowledge whatever comes up as just a thought, just a feeling not the definition of your workout or performance (or character) as a whole.
  2. “Take Stock” Once you acknowledge and compartmentalize things that come up, you can then “take stock.” Are you going to pass out? Are you actually injured? Are you really weak and lame like you’re telling yourself? Will you be exposed as a fraud? As worthless? As not enough? Most likely not. These are fears that we put upon ourselves that get magnified and fester in our minds. And it takes a good amount of bravery to face these deeper things that make us feel vulnerable. Exerting ourselves physically can leave us raw emotionally, and very vulnerable. Vulnerability doesn’t mean weakness as maybe we were taught to feel, but if handled well vulnerability can mean tremendous opportunity. Our fears do not come from nothing – whether childhood stuff, a lifetime of self-deprecation or abuse, etc. – but the most relevant, current question we can ask ourselves when feeling vulnerable and bombarded with negative thoughts is: Is that true? Are you really going to pass out or injure yourself? If that is true, then stop! But if not – which is usually the case – then you’ve got it. Keep going. Are you a fraud? Not worthy of being in the same class with these people because you didn’t finish at a certain time? Are you really weak and lame? The answer is usually no, absolutely not. The truth behind the issues and discomfort will allow an athlete’s ability to shine more. Bravery balloons during the disempowerment of false information we’ve told ourselves for too long. And the willingness to confront those feelings and answer truthfully takes courage and a ton of vulnerability. As Dr. Brown said, “Vulnerability is the birthplace of courage.” And with courage and empowerment of a truer story, you can go for anything.
  3. “What Can I Do to Remedy or Improve the Situation” We’ve acknowledged, we’ve compartmentalized, we’ve asked if the thoughts are really true. Now what? How do we further quell panic or make thoughts even more manageable or, better yet, feel in control and better during the workout? Breathe – We talk about this a lot already, but now we can put it more into a framework. Clear your mind with breath. Control your breath and your mind will follow. Get back to basics of form and technique – When the mind starts to wander or flood with thoughts that are not helpful, breath then trust your strength, and the technique we’ve been working on during practice days. Clear the mind except for points of technique. Strong back, fast hips, fast elbows, etc. After acknowledging thoughts, technical points are great for replacing useless thoughts that are getting in the way of good performance. Have or stick to a strategy – A workout will be much more manageable mentally and physically when we have a strategy. Breaking it up into bite-size pieces will seem much more doable than the overwhelming workout as a whole. One small set at a time, one rep or step at a time while help you stay on top of the workout. And again, concentrating on form should always be part of the strategy. Rely on classmates – When you’re feeling shitty, mostly likely others are feeling shitty, too. Giving encouragement will make you feel better. When you encourage someone else, you are instantly learning toward and on others. Your energetic support will only be mirrored back to you. Knowing you’re in this together is a relief. Come to terms with finishing last – or scale better This is a big one that almost every athlete has experienced: finishing last. In the moment, this may feel embarrassing, but is it really? Is the fact that you are strong and willing and gave 110% and yet weren’t faster by a few minutes a true source of shame? You wouldn’t say that about a teammate who finished last so I imagine it’s not fair to think it about yourself. I personally am an “ok” CrossFitter, not great, not terrible. I am by far not the strongest woman at the gym and new people beat me all the time. I really had to come to terms with this especially as a coach. Do I still love the workouts? Do I still love the community? Am I still a good coach? Is it all still fun? Absolutely. Letting go of the need to live up to a false expectation was liberating – and keeps the workouts fun. I also learned to scale more to the exact context of the workout and man, is that more fun, too.
  4. “Separate Negative Feelings from the Issue at Hand” Distressed thoughts are going to come up whether they are relative to the now: “How am I going to finish this workout?” or they are lingering, deep-seeded emotional stuff: “I don’t belong here.” The best way to separate these feelings in the heat of the workout is to focus on the exact task at hand and the benefits of the situation, even if you’re having a hard time with it. Get back to the simplicity of one foot in front of the other. An example of recognizing the benefits in a tough situation would be recognizing that you are improving strength and fitness no matter how hard it is. You are improving mentally and physically. You are learning that you really are stronger than you thought you were. You are learning that you are a fighter and a good teammate/classmate. You are learning that you have heart. This is all invaluable and important stuff. Realize again that your momentary negative feelings have little to do with reality. But the lessons and the triumph of continuing and finishing is real and important.

 

During Cycle 12 the coaches are going to (gently) speak into this stuff a little more. We understand that not every workout will dredge up emotional stuff. We know there are many times that you feel (rightfully) like a bad ass. We also understand that many of you keep your emotional cards close to the vest — and we respect that. But we also want to start acknowledging and bringing awareness to the fact that as everyday athletes there are plenty of times where our mind trips us up and keeps us from our full potential in the gym — and possibly outside the gym. If you can, stay open and willing to this approach to a deeper athletic experience. It can only make your fitness journey that much more significant and meaningful.


 

Tuesday’s Workout
Test Week

0:00 – 15:00
For Distance
1-step MB Chest toss (20/14)

15:00 – 18:00
Rest/Transition

18:00 – 43:00
For Load
2RM Front Squat

Wednesday’s Workout
Test Week

FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

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