I believe in excellence being practiced no matter what your current skill level is. If you are an elite athlete it is a direct effect of your practice, attitude and consistency that has gotten you there. If you are are a beginner you can adopt the same traits as the best and eventually with that same practice, attitude and consistency you can not only become elite but have the potential to beat the elite. Last week I discussed the MINDSET OF THE ELITE and how they think. This week I want to show you the principles you need to adopt to become one!
Show Up Everyday.
What separates the best from the rest is showing up everyday. How many times have you wanted to ditch a workout? Did you? Or have you ever let a bad day at work carry over to your workout? Highly Competent CrossFitters (lets call them HCC) not only show up physically, they show up focused, positive and ready to BRING IT everyday!
HCC's are always searching for ways to learn, grow and improve. First they journal and track their progress religiously (can't improve what you can't measure). Second, they find what they need the most work on. Lastly, they develop a plan and commit to improvement daily.
Follow Through with Excellence.
I've never met a person I considered competent who didn't follow through. Willa A. Foster said, "Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of alternatives." Performing with a high level of excellence is always a choice, an act of the will. I've have come across a lot of people that say they will do anything to accomplish their lofty goals, but when it comes time to commit or the 'going gets tough' all I hear is a ton of excuses and very little action. I have always said there is someone out there who is less athletic, has less money, more obstacles, less support, less time that is getting the results you want... So why can't you?!
Accomplish More Than Expected.
HCC's always go the extra mile. For them, good enough is never good enough. One of my favorite quotes of all time is, "The body will quit a thousand times faster then the mind will". Especially in the heat of a WOD we all have more in the tank, we can push harder, stay more focused and be in control. Every time we push ourselves harder then we 'think' we can we stretch our comfort zone. And every time we stretch our comfort zone we prove to ourselves we are capable of more.
HCC's do more than perform at a high level. They inspire and motivate the people around them to do the same.
Where do you stand when it comes to getting the job done? Do attack the workout with a fervor and perform at the highest level possible? Or is good enough sometimes good enough for you?
Reflect back on your workouts this past year, where have you consistently performed? Do you compete at the level of the group? Or do you help raise the bar of the group?
Inspiring others is a two way street. First, you help others raise their performance by bringing the intensity and positive attitude to the class. And in return you get a better group of classmates that will add to your workout and performance. It's a WIN-WIN!
A. 1000m row for time
B. 5 rounds:
100m Farmer's Walk (AHAP)
Post by CMO.
Continuing on with our theme of the CrossFit Games recap.
How do the ELITE Think??
Watching the CrossFit games this past weekend was amazing, inspiring and educating. To be able to see the best of the best CrossFitters all in one room is an eye opening experience.
I have always been of the opinion that more of your success with CrossFit (and your overall life) has to do with your Mental capacity more so than your physical capacity. The way the Elite CrossFitters think is the main reason why they are the Elite.
Here are the Mental characteristics of the Elite:
-They all have a coach. It is much more productive to have someone with a third party objective to help you skip unnecessary steps and push yourself further.
-They are cool under pressure. If you were to watch their faces in the heat of competition in each event they are always in control, constantly breathing throughout the WOD and stick to their game plan.
-They are always positive. I didn't see anyone complain about a WOD, movement, weight, etc... They understand that to be the best it doesn't matter what the WOD is, how HOT is was, how HEAVY the weight is, it only matters who they are. They trust themselves, the training they have put in, their support group around them, focus on the task at hand and block out any negative thoughts!
-They have appropriate goals and expectations of their performances. CrossFit is a numbers game. They know their numbers. They know what it takes to hit those numbers. They are focused on hitting those numbers.
-They don't worry about other competitors or uncontrollable factors. They understand that they are 100% responsible for their success. Their success has about nothing to do with anything outside of them and has everything to do with everything inside of them.
If you notice all of the techniques they use, you COULD use. I find that the elite are not that much further ahead than any of YOU. In fact, a lot of them were in your shoes at one point. They were on your physical and athletic level. The only difference is they have put the extra work, stretched they self belief/self-worth and are determined to reach their FULL potential.
By adopting the traits of the best and staying committed you can set yourself to join them and be the best.
What are you waiting for?!?!
AMRAP 4 minutes of-
8 Wall Balls (20/14)
10 Slam Balls
1 minute rest
Post by CMO.
At times your coaches can be repetitive. It isn't because we like hearing ourselves speak (okay, maybe a little bit), but because the information is important enough that we need to make sure you assimilate it. What does important mean in the context of CrossFit? Important means the difference between setting a PR or injuring yourself.
Today's workout is one that is generally meant to be done over the course of an hour not minutes, so it is imperative that you warm-up properly (we'll help you do that), maintain correct form, and understand that you may not be shooting for true maximums. Losing focus and concentration can lead to sloppy form and at best a missed lift. I've spoken before about zoning in vs. zoning out. I want to you to get in the zone rather than letting your mind go elsewhere during a workout. Maintain your concentration during workouts and you'll train better, get results faster, and avoid injury!
"2012 OC Throwdown WoD #2a and #2b"
2 Minutes to Find 1RM Back Squat
1 Minute Rest
2 Minutes to Find 1RM Press
1 Minute Rest
2 Minutes to Find 1RM Deadlift
1 Minute Rest
2 Minutes to Find Max Height Box Jump
*Score is total of three lifts and Max Height Box Jump
Posted by Zareh.
One of the first CF818 blogs I wrote (before we had even opened for business) was on the concepts of focus and concentration. I have a fascination with high-level athletes' ability to slow things down and I mentioned that certain baseball players have commented on the ability to perceptually slow pitches down in order to identify whether they are pitches that they should hit. The concept, known as "smooth pursuit" is one that every person has to some extent.
I notice during some workouts that people "zone out" in an attempt to ignore the pain, or get through that next set of reps. Next time, instead of zoning out, try instead zoning in: focusing on the task at hand to the point which all other considerations go away. You'll find that the act of concentrating on each movement will eliminate that nagging voice in your head that tells you that you're too tired or not strong enough.
Which do you prefer when working out, zoning out or zoning in? Why? Sound off in the comments!
Find your Max Height Box Jump
4 rounds for time of:
10m Burpee Broad Jumps
10m Bear Crawl
10 Chest-to-Bar Pull-ups
Posted by Zareh.