The Six Weeks to Summer Challenge is nearly over. Summer is basically here, your after pictures must be taken between this Saturday (5/26) and next Wednesday (5/30), the Helen final is taking place in 9 days, and official winners will be crowned then.
So what are you gonna do with yourself when the challenge is over and suddenly there isn't some external competition to keep your engine burning and your motivation high? Here are my suggestions:
Pick a project
Want to have a better overhead squat? Maybe you want to squat deeper in general? Or get better at push ups? The beauty of CrossFit is that there are so many different things to work on at any point, but that can get a little overwhelming if you look only at the big picture. One way to keep yourself motivated and still mentally in the game with your workouts is to give yourself short term goals.
Pick a project to work on, whether it's to improve your front rack position on the clean, or get better at double unders, or finally get those pull ups, and put aside an extra 20-30 minutes every day where you work on it.
If it's something skill related (double unders, muscle up, kipping pull ups, Olympic lifts, rowing, etc) your best bet would be to practice it every day until you get comfortable or develop the skill necessary. Some of these skills are harder to develop than others and may require to to reach out to one of the coaches for some guidance...good! That's what we're here for.
If you wanna open up those terribly immobile shoulders some of you carry around or work on getting more comfortable in the bottom of your squat or maybe get rid of that nagging pain in your wrists when you work out, that's simple too: work on it every day. How? Check out one of my favorite sites: www.mobilitywod.com. It's run by CrossFit genius/hilarious human being/mobility genius Kelly Starrett and it has resources to help you with basically anything mobility related. Just hit up the search function and type in what you're looking for: shoulders, hips, glutes, and even movements you want to be better at. Want some guidance on what exactly to look for? Ask one of the coaches...that's what we're here for!
Enlist your friends form CF818
You get to workout with some of the coolest CrossFitters around, people who are just as dedicated as you are, and people who can help you with living a fit lifestyle. The best part about this is it won't really require any work as you already chat with your peers about your dinner last night, how you felt during the last workout, and the things you're working on. All you have to do is engage the people around you and they will get invested in your success. Even better, you can help them out with your own success and knowledge. Turn them onto some cool fitness blogs, or new Paleo recipes, or training methodologies...wait, you don't know where to look? Well, here are a few of my favorites:
CrossFit Los Angeles (one of the first CrossFit boxes in the world, where I used to train, great blog posts)
70s Big (the science, art, and culture of weightlifting, and how to get bigger, stronger, and better)
Sweet Cheeks (the Paleo recipes of two fun loving friends in Santa Monica)
Fit Chic LA (the personal blog of your very own Annie Mello)
CPM Fitness (the personal blog of your very own Chris Mello)
There are others out there, but that's a great place to start. Read some of the posts, discuss them with your fellow students or with the coaches...once you get other enrolled in your journey, you start building momentum that's really difficult to stop.
15 min Amrap
250m Row/200m Run
15 Ring Push-Ups
20 Goblet Squats 24/16
Posted by Armen.