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.
Armen, Z and I have been doing CrossFit a long time. It’s crazy to compare the way we used to be physically and mentally before we began each of our CrossFit journeys to where we are today.
With all the new students coming to CrossFit 818 we are excited to see where each of you are beginning with CrossFit and realizing how much potential you have for the future.
Every time I meet someone brand new at CrossFit 818, I can see YOUR potential and how great YOU can be without even knowing YOU very well. But what I do know is how powerful this CrossFit program is and what kind of person it takes to succeed with it. All of us (Armen, Z and I) have seen some AMAZING results and transformation from all types of people and it doesn't matter what kind of shape you are in when you start, it matters that you are starting NOW!
So how do YOU succeed? What is it going to take?
It’s so easy for us to think that our goals will happen immediately if we work hard. The hard truth is that any goal or any worthwhile thing we pursue can only happen one way; one WoD at a time. This program will naturally weed out the winners from the losers. You want results...YOU WILL get them and the by product of results is going to be lots of hard work, discipline and consistency. It is the good old law of cause and effect. You DO IT (CrossFit)! It (CrossFit) WORKS! It is simple, not necessarily easy.
If you want this to work, it is your habits that will get you there.
Habits (good or bad) aren’t built in a day, but actually several days of the same, consistent action. Weight loss doesn’t happen in a day, it happens in weeks and months. Gains across the 10 Components of Fitness take consistency, time, and progression. Every gain you want to make or goal you want to achieve takes time.
The great thing about CrossFit 818 is you have coaches to help you get there every step of the way. All you need to worry about is showing up and focusing on today, one WoD at a time.
Back Squat 1-1-1-1-1
Back Squats (40% 1RM)
Posted by Chris.
Many of you who have heard of CrossFit probably first saw a video of an athlete doing something 'impossible' or amazing. One of the most important aspects of your journey towards elite fitness is understanding that it isn't a several week goal or a several month goal. Your fitness should be a several year or even better a several decade goal! Does this perspective mean that you cannot enjoy your progress in the short term? Absolutely not. You will see changes and make improvements in a short period of time that will amaze you! But, the reason I tell you to consider your fitness a long-time journey is to ensure that you don't fall into the common trap of letting your ego derail your training.
Yesterday, I did the CrossFit workout "Eva": 5 rounds - 800m run, 30 kettlebell swings at 32kg, 30 pullups. Considered one of the more difficult CrossFit workouts, even finishing is considered a badge of honor. After three rounds, I felt like the workout was becoming unproductive for me. I was just plodding through, not really challenged metabolically, but unable to move much faster because of the effect of the sheer volume of work. I completed the fourth round and called it. Why? Was I so mentally or physically beat down that I couldn't run another 800m or finish 30 kettlebell swings and 30 pullups? No. But I did realize that I still have another three days of training this week. And if I had finished the workout (and received my 'badge of honor'), I may have adversely impacted my ability to get done the work I need to do to continue my consistent journey towards elite fitness. While most people who did that workout are probably taking the day off today, I will be continuing my training, taking small, but consistent steps towards elite fitness... and one day soon, I will be fit enough to finish "Eva" without negatively impacting my continuing training!
Posted by Zareh.
One of the most important aspects of our journey towards elite fitness is consistency. A simple idea, but not easy to execute (like most things in CrossFit), consistency requires the commitment to do the same types of things day in and day out, even when one feels tired, sick, or even a little bored by the daily grind. While CrossFit is fun for me, because I am constantly seeing improvement and I am rarely stuck in a "chest/tri's, back/bi's" routine, consistency can still be difficult to achieve. One of the most important factors in staying consistent are your friends and family. If your support group understands your goals and works actively in supporting them, you will have a much easier time staying consistent. If your friends don't understand what you're doing or why you're doing it, then you sometimes feel like you're carrying an extra weight around your shoulders. Communicate with your friends and family what your fitness goals are and why you are going about reaching them the way you are and you will have a powerful support group on your way towards elite fitness. And don't forget to thank them for their support along the way!
Posted by Zareh.