Muscle Up Breakthrough

Inspired by fellow-coach and buddy, DJ Wickham's awesome performance at the Crossfit World Games this past weekend in Carson California I had a muscle-up breakthrough today. Clearly the strength program I have been on has become incredibly effective with my the upper body as I performed several sets of unbroken muscle-ups today when previously I had struggled to get one. I always say it's the small victories every day that get us through life and today was definitely one of them. Resting up for Cindy tomorrow!

The Mental Game

We always hear about the physical benefits of physical fitness: the strength, the stamina, the aesthetic goals of "ripped abs" or those "toned legs" we've been looking for. But what about our "mental fitness"? This mental fitness is not only mental strength (the ability to be strong through adversity), but general mental awareness and ability. Anybody that has ever been through a Crossfit workout knows that it is as much a mental battle as it is physical. Whether it is holding onto that pull up bar for those last couple of reps, or holding on to a snatch lift when your whole body is telling you to drop it, the mind is constantly fighting both itself and the body. Like any adverse circumstances, Crossfit conditions the mind to go against everything it has previously been trained to do. When your old mindset says “Ow this hurts, we really shouldn’t be lifting this weight this many times, your legs can’t handle it”, Crossfit teaches a new dialogue that may sound closer to “this hurts, but this is a pain I have felt before and I know I can push through it despite what my legs are telling me.” So what does this do for us in every day life? This makes us better humans. Not only does Crossfit develop a group of hyper-motivated, happy, and fit individuals, but we see a re-invigorated zest of life, for achievement, and for overcoming adversity. All of a sudden, that stack of reports on your desk doesn’t seem so big after you have done Fran (21-15-9 thrusters/pull ups for time). Juggling the kids all day and organizing the birthday party and making dinner seems like a piece of cake compared to Helen, and lifting that man out of the window of a smashed up truck to resuscitate him is only a fraction of you 1RM deadlift. What I am trying to say is that mentally, Crossfit makes life easier because it pushes people to a place that they would otherwise stay away from.

I'm Back

That's right I am back!! I took some time off from posting the past couple months to refocus myself, readjust my goals and various things in my life and look after the most important thing for my success...ME! That's right if you do not look after yourself, how else can you ever look after others? I have undergone a lot of contemplation lately and have decided that Crossfit and Life need a lot more of this...life is too short to run yourself thin and not take care of your priorities. Don't worry I have still been training hard and am feeling stronger than ever. I will re-start the insight into my training as well as a lot of things I have seen over coaching and Crossfit in relation to every day life the past couple months. Get ready everyone because it is going to be an AWESOME summer!!

Therapy

I read an article on the Crossfit Journal the other day about an Iraqi war veteran that nearly lost his life (and did lose his leg and was severely injured) who found Crossfit after his recovery. When asked if he goes to any therapy or anything for post-traumatic stress, he replied that he didn't need to because Crossfit did it for him. This inspired me. I think about where I would be without such an incredible outlet with such amazing, motivated people around me inspiring me every day....and the only answer I can come up with is...not here. I think everyone needs a passion, somewhere where they feel like home, something where nothing else in the world matters because that is where they belong. For me that is at my Crossfit gym, it's standing there with a bar and some weight, it's running in the rain/snow...it's knowing that there is no more perfect place in the world than the serenity I get when I am in that moment. Whether it's music, art, dance, sports, writing, whatever people are passionate about, I am a believer that everyone needs something. What will yours be?

Annie

Yesterday's WOD was Annie:

In case you are unfamiliar with Annie-

For Time:

50-40-30-20-10

Double unders/sit ups

Time: 6:45

Previous PR was 6:47 and although this time was better, I felt like I was going in slow motion! Frustrating, but given the sleep and stress experienced lately with exams and such, this really shouldn't be a surprise. It's incredible the effects of body harmony on performance.

This week's training

No don't worry I have not forgotten about my blog, or my training. I am continuing my one day on one day off routine and have some results from the week!

Monday:

5 rounds for time
row 250m
15 toes to bar
rest 2 mins

9:30s working time

Happy with this, toughest part by far was the toes to bar. Grip has gotten a lot better but definitely felt this through the mid-section...core needs work, but nice to get a CFC class WOD in!


Wednesday

A1. Push Press 2-3 reps x 3 sets rest 90s

115 x 3, 135 x 2, 135 x 3
wrist limiting on these, but getting stronger

A2. Weighted back extension 8-12 reps x 3 @ 2011 rest 90s

25# x 12, 35# x 12, 45# x 12

B1. Shoulder Press 4-6 x 4 @ 31X1 rest 90s

65# x 9, 95# x 6, 95# x 6, 95# x 4

B2. Single arm db row 8-10 reps x 4 @ 30X1 rest 90s
30,30,40,40 all 10 reps

Other than the limits on the shoulder press the wrist felt great today and I am feeling a lot stronger!

Yesterday's Training

Row 1000 m

3:26

I was quite happy with this. My intention before this WOD was to beat my previous week's time fo 3:39 which I did by 13 seconds. I have to say this is probably the toughest distance for me as it's right in between the mental attitudes of going all out and pacing and it feels like you need to do a little bit of both for success at this distance. Great mental test.