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.
With today's post I want us to train our minds and our hearts.
Recently I have added these quotes into my routine.
"Our mind will quit a thousand times faster than our bodies will."
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."
“Commitment is doing the thing you said you were going to do long after the mood you said it in has left you.”
When you feel like quitting... What do you do think about?
When you feel like you can't take it anymore... What do you say to yourself??
When everything seems like too much...What do you do???
Before you answer those questions watch the video below and then post your answers to the comments.
We can overcome anything we set our minds too. This video is more than enough evidence to show that:-)
"Happily Eva After"
8 rounds for time:
15 Kettlebell Swings (American, 53/35)
Post by Chris.
I was thinking back to a WOD we did a few week ago on October 5th..."DT!"
In the first couple of minutes going into the WOD you feel strong, you feel confident, you feel good. And then it HITS you like a TRUCK!
It's hard too breath, the weights continues to get heavier and heavier, muscles start fatiguing, you start shaking...well at least that was my experience that day.
As much as I wanted to drop the bar, the more fatigued I got, the more I wanted to stop and puke...I couldn't, I wouldn't, it was never an option! (Even though I really wanted it to be)
CrossFit parallels our lives in so many ways. The way we build our FITness, confidence, the dedication to our health bleeds all over into our personal lives, careers, family and any goal we have.
So what do you do when a WOD, life, family, school, work, stress gets tough/HARD? Do you drop the bar???
Or do you pull it together, dig deep, and push even harder?!
1RM Clean & Jerk
Complete for time:
30 Clean & Jerk (135/95)
Posted by Chris.
The other day I had the distinct pleasure of meeting an incredible young lady during her introduction at our gym. Like many of the men and women who walk through our doors, she worked out a bit on her own, but wanted to take her training to the next level. She got through the short workout we put her through with little trouble and then let us know that she had to quickly get ready and leave... She was on her way to have surgery.
This young lady, along with everything else she does day in and day out, is battling (and winning) a fight against cancer! And yet, before her scheduled surgery that same morning, she came in to CrossFit 818 to continue her journey towards health and fitness. Her determination in the face of unimaginable hardship was simultaneously inspiring and humbling. That determination made me consider all of the times I looked for reasons not to get into the gym, not to do something I knew was good for me... I found those reasons to be flimsy in the face of a courageous young woman, who came in for a workout the same morning she was going in for a surgery to continue her battle against cancer.
We'll see her again in a couple of weeks as soon as she recovers from her successful surgery... when are we going to see you???
Tyler leads the pack during the afternoon class with a 385lb. back squat!
"Iron Loch Ness"
7 rounds with dumbbells for time:
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee Front Squats
Posted by Zareh.