Join us for PR Party in Saturday's 9 am class. This is your chance to attempt a PR on anything you like. It can be a lift, a workout, a skill, whatever. We will be there to set up your PR attempt and cheer you on.
Remember, a PR is a Bingo Square! You can bring your coach a Paleo treat and earn another square! We'll have free coffee! Drink it out of your True Spirit mug and earn another Bingo square! Perhaps Saturday should be called a Bingo party?
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We are doing the Baseline today in all of our classes today and you are encouraged to bring a friend. If you attend our 5:30pm class tonight it's free for everyone, including you and we'll have free beer!
It's Foodie Friday! What goes well with beer? Nachos of course! Here's a delicious recipe for plantain Paleo nachos from WellFed.
Today's Workout
How's #podiumweek going for you? Do you need some extra mobility today?
The Third Pillar of the Invictus Mindset is self talk. I have blogged many times about self talk. 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. The Invictus Mindset 's Third Pillar of Mental Toughness is all about what we say to ourselves externally and internally. If your words are not positive, affirming or instructive you are not tapping into your full potential. CrossFit Invictus has trained several CrossFit Games champion teams and individuals. One of the basic tenants of their competitors program is to be disciplined and dedicated to supporting each other. When we are supportive of each other, we create a positive training environment and everyone benefits. 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? 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. Today's Workout You will do any of the three #podiumweek workouts you have missed with priority going to: CrossFit or Powerlifting Total Level 1 or 2 Skill and Work Capacity Tests Tosh If you have done all of those workouts you will do a special #podiumweek workout assigned for you by your coach.
Get ready to run!
Our weekly lifestyle challenge this week is one we're borrowing with the folks at Whole Life Challenge. Starting today through next Wednesday we are challenged with saying thank you every day this week. The instructions are simple:
"We all want to make a difference in the world and in the lives of others. But sometimes our busy schedules can get the best of us. We fail to let people know that their contributions had an impact, that their actions affected the course of our day — in a good way.
Today's Workout
You have your choice of running or rowing today. |
Special EventsRecord your WOD on Beyond the Whiteboard.
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