As I was preparing for the Crossfit week 3 Games workout ... I began to have all of these negative thoughts in my head .. "what if I can't do it", "what if I don't get a good score""What if I let the people in our gym down", "what if" What if, WHAT IF .... What if what?
I began to block out the (what I like to call) noise in my head, you know the negative thoughts that go off making you want to quit, and began to say over and over I am here to have fun, I am here to get better, and I will do my best for today whatever that maybe.
I believe a lot of us let the "what if's" take over and don't allow the so what's to happen !
What if I can't do it: So what at least I tried
What if I don't get a good score: Do you really care about what people think that much if you are doing your best than your "score" is good because it was the best that you can do!
What if I let the people in our gym down? 1st, You will let them down with this attitude, and second you will not let anyone down if you try!
I was so inspired last night by a girl at the gym who weighs about 90lbs and was doing everything in her power to push the 75lb bar up she had determination and a goal and she was not going to let her "what if's" get in the way!
I have been nursing a very bad shoulder injury for a while, I have not been able to do a lot of pulling, pressing, basically anything heavy is not my friend! These past two weeks are the first time in a year that I have been able to do multiple repetitions with a decent amount of weight. I started to let my "ego" and "what if's" take over, and forgot to be grateful and give thanks for the place that I am in right now.
Last year at this time I could barely do 10 pullups in a row and a 55lb bar seemed daunting. I could not even perform the games workouts in 2011, because they were too "shoulder intensive" for me. So why was I doing the "what if's" for the future instead of being grateful that I can even pick up 75lbs in a workout.?
We need to be grateful for where we are today in order to grow into who we want to be tomorrow!
So fit ones do not I repeat DO NOT let the "what ifs" get the best of you. Instead say "So What" at least I tried and every time you try you experience some form of success just because you did it, even if it is not the result that "you" wanted!
Four rounds of:
3 minute AMRAP-
10 Push-ups (Competition)
Max Double Unders
*Rest 2 minutes between rounds
*Score is total # of Double Unders
Posted by Annie.
Coach Zareh has written on a couple different points on being In the Zone with: Zoning In vs. Zoning Out and FOCUS AND CONCENTRATION. I had previously written a post on YOUR WOD ZONE. And last week I wrote this POST below on my personal BLOG that I want to share with the CF818 family.
Being "In the Zone" has fascinated me since I was a young athlete growing up with dreams of playing professional basketball. I would watch, listen and study the very best athletes in their respective sports and hear them talk about getting, "In the Zone". I can remember a few vivid moments in my life that I was 'In the Zone' playing basketball. Here is a great way it can be described,
"In this state, they feel invincible, as if the game slowed down, the crowd noise fell silent and they achieved an incredible focus on their mission."
It feels like you can't miss if you tried. The basketball just sticks to your hand like glue. The hoop feels like it is double the size. Every pass, decision and direction I would take was a successful one. It is an incredible feeling, and a feeling that every athlete constantly searches and works for.
I have also felt like I have been, "In the Zone" in other areas of my life. Sometimes when I coach a great class something just switches in me and I feel like ANOTHER PERSON and everything just clicks. Sometimes when I am contacting a potential member, I get in this Zone'like state and just say all the right things.
Being, "In the Zone" is something I strive for continually because it elevates who you are and helps you reach a level of excellence that drastically improves every aspect of your life.
So how the hell do I get "In the Zone"??? I have a few thoughts.
Commit yourself to excellence: You MUST not only want to be the best, you MUST be the best. Being good enough is not going to cut it. People who want to get in the zone are thirsty for coaching and mentoring. They want more. They look for tougher competition. They understand there are no easy ways to the top.
Practice HARDER than the Game: When I was in high school on the varsity basketball team. Winning was the only expectation. To ensure that we would perform at an ELITE level every time we stepped on the court we would live by this rule, "Practice HARDER than the Game". Our practices would be grueling, lasting 3/4/5 hours, of non-stop working. As we got more tired, we pushed harder! We pushed ourselves to a limit that when we were fatigued that is when we would play better. We understood that fatigue makes cowards of us all. It robs you of your skills. When you are tired, your problems seem BIGGER. It is the best conditioned athlete, not the most talented when generally wins. If you are not satisfied with your current results you are simply not doing what it takes. To better you must be willing to put in the time and energy and make the necessary sacrifices.
Radiate Confidence: Confidence is a combination of mental and physical skills learned from practicing championship habits. Confidence is the key to unlock your FULL potential to perform to the best of your abilities. Confidence does not happen over night. It doesn't happen in a week, month...Building a Champion's Level of Confidence can take years to develop. The good news is confidence is a learned pattern. Everyone has the ability to achieve confidence. The harder it is to achieve the more powerful your confidence will become.
Concentration: If you have total concentration you will have total control of yourself. Great athletes maintain their poise and concentration when they're staring defeat in the face. Never lose your composure. Champions have their mind (their mental toughness) tell their body what to do. If you let your body control the situation then fatigue will creep in and you lose. Mental training and preparation is more important than physical training.
Love What You Do: When you have this feeling you will never work a day in your life. You will never get burned out. Enthusiasm and the love of what you are doing is mandatory to put in all the effort we've discussed.
The Zone is a rite of passage. You have to put these concepts and practices into your life EVERYDAY. You can never expect to get "In the Zone" it can only happen by the constant pursuit of it. It doesn't matter how you feel, or what you day looks like. You have the power to accomplish anything you desire in this life of yours. Use it or lose it.
By applying these principals to your life, you will have plenty of opportunities to enter the Zone and reap the benefits of a ELITE level of living. When you are in the zone you are unstoppable...Do it! It's worth it:-)
These concepts were inspired by Harvey MacKay
5 rounds for time of:
Posted by Chris.
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.
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 ability of elite athletes to focus on the task at hand, blocking out everything around them and concentrating solely on their next movement has always fascinated me. One of the most interesting things I read about Barry Bonds was that he had an ability to slow down a pitch in his head so that he could identify whether it was going to be a ball or a strike, a fastball or a curveball. While everyone has this ability to some extent or another (it's called Smooth Pursuit), Bonds said that his ability would really kick in when his concentration and focus were at their highest levels. The ball would slow down for him so much that he felt like he was "catching" the ball with the bat instead of trying to merely hit the ball.
The next time you're working out, instead of letting your mind wander, try focusing as hard as you can on the task at hand. What kind of differences do you note in your performance?
Posted by Zareh.