Sunday, October 2, 2011

WOD 2 Oct

"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box).

See you @ 1530

10 Ways To Be a Better CrossFitter

Courtesey of CrossFit Leander Texas

1. Leave Your Expectations At The Door
This is not P90X, Yoga or Zumba. This is Crossfit. The
path we take to reach physical excellence is unlike the
aforementioned activities and expecting otherwise
based on past experiences will only serve as an
obstacle in your Crossfit journey. Having expectations
automatically attaches you to an outcome and if the
outcome doesn’t come to fruition, you’ll set yourself
up for disappointment. Allow yourself to be open to
new ideas, new techniques, new outcomes and various
ways of getting there, because Crossfit is anything but
conventional.
2. Relinquish All Myths
When we were kids, we got away with the wildest
explanations of why things are the way they are, and
when people (namely other children) would ask how
we knew, we would matter-of-factly reply, “Because my
Mom said so.” Well your mother, bless her heart, was
told these things by someone else, who was also told
these things by someone else. Are you starting to see
the pattern? The point I’m trying to make is that you
can’t replace facts and data with what you heard from
someone else. There are a TON of misconceptions
about Crossfit and fitness in general, and the only way
to help set the record straight is by doing your own
research & encouraging others to do the same. Be an
advocate for knowledge.
3. Keep It Positive
Part of why Crossfit is so appealing is because of the
positive, can-do environment. I like to refer to it as
the powerful platform of unlimited potential. When
we’re struggling with thoughts of self-defeat during
a WOD, there’s always someone there to tell us we
can do it. This camaraderie can taper off over time if
you’re not conscious about the topics you choose to
discuss before and after class. So keep it positive. We’re
not there to gossip or complain or vent, we’re there to
move past all of that.
4. Listen, Listen, Listen
Just like reading an entire instruction manual, there are
several benefits to listening to the coach. You may not 
understand it all in the beginning (“a burpeewhat?!”),
but as you continue to listen (and watch), things will
start to make sense. You begin as a sponge and it’s
in your advantage to soak up all the knowledge and
benefits that are constantly being shared if you pay
attention. If you’re genuinely interested, people sense
that and will seek to help you out.
 
5. Remember To Breathe
That’s like telling you to remember to close your eyes
before you fall asleep. Duh? It seems so basic, but you’d
be surprised at how often we forget to breathe during
a warm up and a WOD. I speak from many months of
migraines. Just breathe.
6. Staring Is Caring
Shyness is incapable of surviving in a Crossfit
environment, so don’t be afraid to stare. More
importantly, don’t feel uncomfortable if someone is
staring at you. When we stare at someone in Crossfit,
it’s usually because we’re admiring their form and /
or technique and trying to file it away in the mind’s
rolodex for future reference. You can learn a lot by staring
7. Quality Over Quantity, Always!
Numbers are a great tool because they represent a goal
that we’re all striving to achieve. But it’s important
to remember that they’re exactly that: just a tool.
Numbers don’t matter if you sacrifice the quality of
your form. This not only puts you at risk for injury
but it is counter-productive to the strength you’re
intending to build. You’ll earn more respect coming up
10 squats short at the end of a WOD because your rock
star form slowed you down, then half-assing them just
to make time.
8. Be Someone’s Cheerleader
So you’ve finished your WOD and you’re torn between
laying on the ground panting in exhaustion, socializing
with fellow finishers or rooting on some of your
team mates who are really, really close to finishing
their WOD. If you can muster up the energy to push
through the tail end of a WOD, then you can muster
up the energy for one more minute to whip out your
proverbial pom-poms. Cheering can sometimes be the
understand it all in the beginning (“a burpeewhat?!”),
but as you continue to listen (and watch), things will
start to make sense. You begin as a sponge and it’s
in your advantage to soak up all the knowledge and
benefits that are constantly being shared if you pay
attention. If you’re genuinely interested, people sense
that and will seek to help you out.
difference between someone indulging in defeat or
reigning victoriously over a WOD, Helen Medina-style
(when she owned “Death By Squats”).   And when the
time comes when you find yourself stuck on a WOD
when everyone else is finished, you’ll be amazed at
how many of them will step up to the plate to cheer for
you. Pay it forward
 
9. Keep Going To Crossfit, Even When It Hurts
Much like dogs, when we’re injured, we tend to “den”
(find a safe and secure place, often our homes) until we
feel better. The problem with this in regards to Crossfit
is that sometimes what we think will take days to heal,
can actually be relieved within one hour or less of
guided mobility. When I had lower back issues, I was
shown a technique on a foam roller to relieve the pain
and it went away almost immediately.   Sometimes we
also discover that it’s not an injury at all, just a pull
or soreness. And often times, that soreness becomes
irrelevant within the first few rounds of a warm up. So
no matter what kind of discomfort you’re feeling, keep
showing up for Crossfit and let your coach know right
away so he or she can evaluate what’s needed to make
you feel better.
10. Make Peace With “Last Place”
It’s just a figment of your imagination. The only
person you’re truly competing against is yourself and
it’s important to remember that to get where you’re
supposed to be going, you have to start somewhere.
Without dark, we cannot know light. Contrast is a
beautiful thing. 
 
Enjoy the journey

1 comment:

  1. I'll be opening the door at 1600, (hang on if it's a few mins past, taking kids to the movies and not sure what time it finishes, sorry!), Fred's not feeling well!

    ReplyDelete