Ben and Mike climb the rope.
Muhammad Ali once said, "I am the greatest, I said that even before I knew I was."
How do you think Ali's self talk affected his training, his practice and his competitions? What words do you say to yourself when you're in the middle of a lift, or a workout? There is nothing more heartbreaking for me as a coach to hear someone say, "I don't..., "I can't...", "Yeah, but I did it scaled." We are capable of so much more than we think. In fact, Coach Glassman, founder of CrossFit said the biggest adaption to CrossFit is between your ears.
We coaches are constantly cueing and encouraging, in fact we are downright relentless, because we know for most of you the internal dialog is crap. We know because we've been there. We try to be the voice you want to hear inside your head.
Have you ever noticed how our cues are positive, e.g. we say, "keep going," or "one more rep," rather than "don't stop"? There is a reason behind our specificity.
When you hear, "don't stop," either as an internal dialog or from a "well meaning" encourager, your brain ignores the first word, "don't" and focuses on the second, "stop." Then you obsess about stoping and taking a break. Instead, when you hear, "keep going," or ,"one more rep," your brain focuses on going and more.
Next time you're in the middle of a workout, possibly the one you'll be doing today, reword your internal dialog into positive and affirmative statements. It takes a little mental physics, and the rewards will be worth it.
Taylor is focused while overhead pressing.
Our New Year Whole Life Challenge ends Friday. We will remeasure ourselves on Friday and retest our WLC workout on Monday.
Our final Whole Life Challenge Weekly Well-Being practice is to perform intentional acts of kindness. I love this well-being practice because our world needs more kindness.
The instructions are simple:
"It’s easy to feel like you’re disconnected from the world — like nobody actually cares about each other or the things that matter to you. It’s as if everyone is left to take care of things alone.
Kerri and Allison bust out some parallette dips.
This week we are resuming our weekly gymnastic skill work. Yesterday we did some new drills and progressions to help everyone improve their pull-ups. Today we are working on getting inverted and handstand push-ups.
Getting inverted, or being upside down, is vital for developing proprioception, balance, and body awareness. Finding your equanimity while inverted is a skill that will serve you if you're ever in a car crash, if you slip and fall, get caught in an avalanche, or any other emergency situation. You certainly don't want to let getting upended be your undoing.
Before we start our new handstand progressions, we want to make sure everyone has the basic strength, balance and mobility needed to safely get upside down. We are following this excellent hand balancing progression from CrossFit Jääkarhu. Once you have shown us you have these basic skills, we'll move you on to the next progression. Good luck!
Lindsay, Glee and Siri hit their mark.
"Everything in moderation," is something I hear everyday and it makes me crazy. This ridiculous and illogical saying has gained traction in our culture of, "I deserve it," and today I'm calling bullshit on the myth of moderation.
The problem with "everything in moderation," is that it's a moving target. There is no objective, one size fits all, definitive Moderation. What we consider moderate today, while we're on the last week of the Whole Life Challenge and kicking ass, taking names, doing the CrossFit Open, over 30 days of Paleo, Thank-You-Very-Much is VASTLY different than what we consider moderate in that last week of December between Christmas and New Year's Eve. Right? Think about that for a moment. If there wasn't a huge cavernous span in our decision between what's moderate now versus December 28th, we wouldn't need to be doing, yet another, Whole Life Challenge.
"Everything in moderation," is a LIE that we tell ourselves to justify a decision we know is not moving us toward our goal. It is the justification we use to allow ourselves to eat the thing, drink the drink, take the days off from the gym, and do whatever we want to do right now, "'Cause YOLO." This simple lie enables us to dodge discipline, avoid accountability, and trick ourselves out of temperance.
It is also used by other people to pressure us into a behavior that makes THEM feel better. Far too any times have I been pressured by friends, co-workers, and family to eat the cookies, cakes, pies, candy, etc., because it makes them feel better to see me do it. Why? Because my discipline makes people uncomfortable. Our actions and decisions often are a mirror for the people around us. So many times have I seen people wrestle with the consequences of their decisions once they see me stand-firm with mine.
Our culture resolutely accepts that moderation does not work for an alcoholic. Rarely do you see people pressuring sober folks into having "just one, because everything in moderation, yo." Why do we not afford this same consideration to people who don't want to eat sugar? Or grains? Or meat? Or anything else about which they have personally decided that abstinence is their moderation?
Everything in moderation is a myth because some things, even in moderation, will kill you. Everything in moderation is a myth because some things we need in more than moderate amounts, like 78% nitrogen and some in less than moderate amounts, like 21% oxygen. Everything in moderation is a myth because some things we want to achieve, i.e. our goals, require discipline. Everything in moderation is a myth that keeps us bound to the hell of our own status quo.
Row'd Royalty - Jan 17 - Feb 7
Olympic Weightlifting Seminar - Feb 2
Femme Fatale Week - Feb 10-15
Record your WOD on Beyond the Whiteboard.
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