April, 2012
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Easter weekend article
I don’t think I “re-wrote the rulebook” because I don’t believe one ever existed. I just focused on what I could control and let the rest work itself out.
Mental strength in the face of obstacles separates the triers from the quitters and the good from the great.
All you can control are your thoughts and your actions. You don’t have to be the fittest man or woman on Earth to eliminate excuses and strive to be your best — everyone can — and if you do, you’ll be more like them (mentally and physically).
In CrossFit, there are no weight divisions or ideal body types. Big or small, short, tall, young, old, sick or disabled, we’re all thrown into the same pool and asked to see how far we can swim. I’ve seen people of all kinds and variations succeed in CrossFit. Some make it to the top of the competition, and others set themselves apart solely through their unwavering effort.
I get the chills when I read stories and see videos on the CrossFit Journal about wounded warriors or people with disabilities who are doing CrossFit. At a time where it’s easiest to say, “No, its too hard,” or “I can’t because …” I think of them. I remember watching wounded veterans on the Again Faster Adaptive Team take on Cindy and it was inspiring just to watch them move throughout the workout. They paid no attention to their limitations, gave everything they had and put their best effort forth, all with a smile about their face. Just by watching them conquer repetition after repetition, you could see that, to them, the impossible does not exist.
The “no excuses” mentality of these athletes has helped me mold my competitive mindset. Being 6’5” and 225 pounds can certainly add an extra challenge in CrossFit. Yet I believe my size is only as limiting as I allow it to be.
Sure, I have longer distances to travel in certain movements and a larger load to move, but I can’t change my height and weight. It’s what I’ve been given. Excusing my slow times on bodyweight movements because of “my size” would only limit my growth and my potential as an athlete.
So I don’t.
When I feel physically limited because of my size, I step up my mental game. I let the frustration fuel my hunger to train and become better.
With the enormous growth of the sport, we are constantly seeing people redefine what is possible. Who could confidently guess the top score on any of the Open Workouts? Each week we saw people push the edge and set a new standard.
I’m big, but by quieting the voice in my head, believing in myself and staying positive, I made it to the Games last year. Now it’s possible for a 6’5” guy to make it to the world stage.
I don’t think I “re-wrote the rulebook” because I don’t believe one ever existed. I just focused on what I could control and let the rest work itself out.
If I constantly had thoughts like, “The only reason he beat me is because I am 6 inches taller,’ or ‘I had to move an extra 45 pounds, 400 meters,” I would only be digging for excuses. Without excuses, when I fall behind I know I’ve found a weakness that I can, through hard work, make my strength.
So be big, be bold, and be your best. Not someone else’s. Believe you can, and you will.
Fight gone bad 4 April
Sophie showing great Pushpress technique! 1) Shallow dip into the heels 2) explosive hip drive 3)full extension overhead
Fight gone bad (modified)
Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.
RX – 35/25kg for both SDHP and Push press
Scale – 25/15kg for both SDHP and Push press
3 April shoulders
Happy Birthday Doug W!
Strength:
Shoulder Press
5. 5. 5. 5. 5.
Finisher
Choose one of the following excercises:
HSPU, C2B Pull ups, Clap press Ups.
Do 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute and so on. Keep adding a rep every minute untill you can no longer complete the required reps in the given minute.
Lets start the strength 2 April
Julian showing great control with the 32kg bell
7 week strength cycle
There are three main modalities that we make use of: Metabolic conditioning (Cardio), Gymnastics (body weight movements) and Weightlifting (Strength and Power). The extend at which we progress through and are successful at these modalities are significantly impacted by our nutrition and we test and enjoy the fitness we gain in the gym by playing various sports.
On Saturday the 5th of May we’ll put some special focus on the element that is capable of changing your body and performance most – NUTRITION.
Starting today though, we’re going to do a 7 week strength cycle. The aim is that after the 7 weeks everyone will have a good handle on these movements: Back Squat, Overhead Squat, Front Squat, Clean, Snatch, Shoulder press and Bench press. Not only will you come away with a good understanding of how to do the movements, but you will establish some benchmark weights to work from. I cant wait to see how you all improve as we work through this cycle.
Now I can already hear the ladies: “… Strength training? I dont want big muscles!” Rest assure girls, you will not bulk up and loose your neck. I often get told by people (often females) that they want to tone up. Here is how toning happens: You gain some muscle (muscle is firm and takes up little space) and you loose some fat (fat is flabby and takes up lots of space). Strength training assists in this process, and even though you do gain some muscle, that muscle will be taking up less ‘space’ than the fat that use to be in that place leaving you leaner and ‘toned’. And while I’m on this topic girls, us men try very hard to gain muscle by drinking protein shakes and eating loads of meat and we still find it a challenge. Your bodies have a much lower ability to grow muscle due to a lack of testosterone. Hope this helps.
Lastly, strenght is incredibly important for enjoying a long and mobile life, and a lack of strenght and muscle mass is the reason why people become imobile and dependent on others to look after them in old age. So lets start the STRENGTH!
Strength:
Front Squat
5 5 5 5 5
WOD
8min AMRAP
8 Push ups
10 Med Bal Cleans
12 Sit ups
D5 Creation