Deadlift 1-1-1-1-1-1-1
AMRAP 20 Minutes:
3 Deadlift 315/205
6 Each Sledge Hits 10/8
9 Heavy Rope Double Unders
Run 200m
Anyone and everyone can be athletic. It is a mindset, an outlook, and it is the number one determining factor in athletic success or failure. Too often at our gym people make self-deprecating comments in regards to a past performance or future ones. This is a cop-out. This is setting your self up for failure. By lowering expectations you are making excuses for why you didn’t get a faster time, set a PR lift, or complete a new skill. This may be the easy way out in the short run but you will later be disappointed that you didn’t give yourself more credit. Self-talk is a skill. One practices self-talk; they are not born with it.
The next time someone refers to you as an “anchor” at the Newbie Throw-Down, go ahead and smile and let them laugh (because this is more socially acceptable than what I’m about to suggest). Meanwhile, you better be thinking like G.I. Jane at minute 5:27 in the video, “suck my ****” and making mental images of the different ways you plan to celebrate after taking names and kicking ass. Use kids as an example here, if you tell a small boy that he is a weakling then he’s not going make a sarcastic comment about how strength isn’t a valuable life skill; he’s going to take it personally and show you how wrong you are— at least I know I would’ve. This can be a valuable asset in some respects but as adults we are often too skilled at shielding our egos. Put yourself out there. The result of complying to someone else’s belief of your mediocracy lowers expectations, confidence, and ultimately your ability. Don’t become a self-fulfilling prophecy (unless you think you’re the shit).
The great ones separate themselves because they will themselves to victory no matter the circumstances. They are courageous and mentally flexible. Self-confidence is the key ingredient here. When two people with equal physical capabilities are pitted against one another the more confident will come out the victor. This is true in sports, poker (we’re talking confidence not cockiness here), and life. This is why we all know Michael Jordan is the greatest ever to play the game of basketball while Shawn Kemp’s name (he drank and ate his way out of the league) will fade into the distance. My point being that there have been many with the talent to achieve greatness but far fewer have the fortitude and willpower to go the distance.
My intentions here are not to explain that the reason Lebron James is more athletic than Brad Miller is because Lebron James thinks he is more athletic than Brad Miller (I hate Brad Miller), nor am I saying everyone is capable of a 600 pound deadlift or a 4 minute mile. People are born in different shapes and sizes and this will account for some variability. However, we are all certainly capable of outperforming our previous selves by pushing our mental threshold and “going someplace you’ve never been.” This threshold is something I have worked on ever since I found CrossFit. For me, CrossFit has not illuminated any striking physical deficiencies (I would have ranked adequately in the ten physical skills B.C.) but rather a deficiency in my ability to push myself to the limit. I fight this fight every time I step into the box just like everybody else. Sometimes I win, sometimes I lose, but when the next day rolls around I always find myself psyched up for another round.
This also means we must take on our most feared opponents. For myself that opponent is longer, heart-pounding, lung-busting WODs (especially if heavier squats are thrown in there). I hate them. And I know, to improve myself as a Crossfit Athlete, I need to face-these fears on a regular basis. This has been difficult for me in the past when doing my own programming. I would often plan my workout once on location and this lead to over-programming short, heavy, pulling movements (deadlifts, power cleans, etc.) that I enjoyed and felt I was good at. This was at the expense of other aspects of my fitness and I became more aware of this as a result of the CrossFit Open (another prod to get people into competition because we find so much about ourselves). However, I have identified some of my weaknesses and am proactively working to make them strengths. I’ve set long terms goals (something I’d recommend to everyone) and recently began checking some off my list.
You athletes training at our box have an enormous luxury in that the programming is done for you. There is no opportunity to manipulate the workouts in your favor or into your comfort zone unless you fail to show up. If you are really committed to finding success then come when you really do not want to. If you are someone who debates whether or not to make the trip to the gym that day, logs onto the computer and sees running (which you hate) programmed into the WOD, then decides you’ll go another day, then you are selling yourself short. My recommendation to those of you that fall into this second category is to make your decision to come prior to logging onto the CFES website. If even this is not enough then wait until you arrive to find out what’s in store and log on afterwards. Facing your opponent blindly has even more resemblance to life. We need to be prepared on a moment-to-moment basis. This builds mental flexibility and calluses you for rougher terrain. We want you to walk into the gym not knowing what to expect and walk out knowing that it doesn’t matter because you can handle it. The great James Fitzgerald (OPT) sums it up so perfectly when he says, “get comfortable with uncomfortable.”
Tashnelson
Great post Blake. Everyone should come to their class with one attitude: “Bring it, I can take it.” You may not finish first in all portions of the WOD, but you should try to set a new first for yourself each time. I know being at CFES has made me push new limits, and I look forward to more.
Newbie Throwdown should help all of us get in touch with our G.I. Jane. And, I hope everyone will excuse my bad behavior that day. I may say things I only use when I need my “bad-ass inner beast” personality. And I will go in for the kill, so only get in my way if you think you can take it. I hope we will still be friends the next day.
Team Super Freak is coming to take all the prizes! We are nothing buy pure “win” from tip to toe! Our “anchor” is your “lead.”
Eileen
Great post, Blake!
Happy Birthday to our amazing daughter, Sarah. You epitomize courage, mental flexibility and fierce determination. From the time you shut down those who said you were too small to be a serious soccer player to signing the waivers to compete as a minor in the Open WOD, you have been a constant inspiration. We love you – can’t believe you are 18 today! Mom and Dad.
Eileen
And happy birthday, Cort! I’m sorry I don’t get to see you as much these days, but every time I do, it’s wonderful. I hope your day is perfect!
Loren
Happy Birthday Sarah and Cort!!!
brother mike
Happy birthdays Sarah and Cort!
Jamie P
Not going to mince words: I did not finish watching the video and if you have not seen G.I. Jane, you shouldn’t watch the clip. I think the post rings true and speaks volumes to me without the aid of the clip. Watching a woman be treated like that is something I cannot stomach, and I’m sure G.I. Jane had a sub-2 minute Fran and could power clean Big Rob and then deadlift Matt P as her 20 rep max.
Ok, off my soap box….
The happiest birthday wishes to both Sarah and Cort!! I’m lucky to know you both and even luckier that my girls get to look up to people like you.
Mallory
Hey everyone! I lost a pair of black square framed sunglasses yesterday after the 4 30 class. If anyone finds them or if you accidentally mistook mine for yours when leaving, could you leave them in the cubby… Ya, they are black square framed and I think von zippers (?)
cort
Happy birthday Sarah Cheever! This is one rockin day for a birthday girl! Next year it will be on mothers day!
Looking forward to thawing down with you all tomorrow! Dana and Kira have cleared some hurdles as they have prepared for this and challenged their goats. Dana got her first unassisted pull up and Kira is linking pull ups and double unders, something they could not do 6 weeks ago! And Blake is always rockin something major! Tomorrow will be epic!
Justin Riley
Happy B-Day Sarah and Cort!
Tirza
Great post Blake. Beautifully written. I have to say your philosophy major studies shine through.
TASH: no need to excuse the “badass inner beast” it is expected. I plan to unleash mine and her evil twin.
The other day I was in the locker room at the swimming pool and overheard a few older women talking about another 70+ lady who regularly tears it up. Apparently her philosophy is: start out fast and stay there. Good philosophy. Better to be a Betty-Burnout than a Sammy-Save-up because how do you know your “limits” if you don’t reach them and surpass them.
Here’s to annihilating some “limits” tomorrow.
Bryan Turner
I suck at everything.
Big Rob
Latley during warmups if Matt P. is there I try to keep up with him for as long as I can if running is involved, seems to help a little knowing that if I can keep up with him for 200m then all the other distances are just a matter of time.
Jamie P
Seriously, Blake — what about these?? These clips are examples of beating your inner demon who’s holding you back and persevering until you come out on top:
http://www.youtube.com/watch?v=qUpzAw5Kw7M
http://www.youtube.com/watch?v=9H4prE95LE0
http://www.youtube.com/watch?v=4GnPt3RIIsA
Matt P
The lesson from. Jamie’s third clip is: don’t effe with The Bear. Good lesson for tomorrow.
Tirza
Thanks for that Jaime. Think I’ll be watching dodgeball tonight to get psyched up. Others can watch it for some costume ideas…I hope they fit.
brother mike
Taking a brief glance at the board this morning, I noticed that a lot of teams, including the great anal-glanded ones, are wimping out for the scaled version of the WOD. Should be a monster penalty in the overall for scaled- something along the lines of adding Dave M to your skit and forcing everyone to wear Lene’s used banana hammocks. Just a thought.
Scott Charles
I suck beer.
dave
LOL..
Scott Charles
For what it’s worth, I see any given WOD as a story — “man against nature” sort of thing. I compete against DL weights, double unders, fear of injury or whatever’s there in front of me. It’s a game.
jsully
life is all about having a positive attitude every day, EVERY DAY! it’s amazing what you can accomplish when your mind is right. team tiger blood is gonna tear it up tomorrow – – – leaving it all on the floor!
brother mike
Oh, and if we are talking inspiration movies:
http://www.youtube.com/watch?v=nJtNsehdT5o&feature=related
would be cool if the box had a pegboard . . .
Scott Charles
Judging by the amount of promises to rip limbs off and eat the flesh, I think we should have an EMT standing by.
Tirza
as a place that respects everyones ability level choosing the scaled version does not equal wimping out, taking the easy road, etc. we all start somewhere.
Scott Charles
Ahem …
http://blog.oregonlive.com/thebeerhere/2011/04/science_determines_beer_is_bes.html#cmpid=v2mode_be_smoref_face
Jamie P
Scott! You’ve found the perfect scientific study to support the benefits of our post workout festivities!! I tip my hat to those Spaniards and say “muchas gracias, mis amigos”. Stay thirsty, my friends.
brother mike
Tirza- scaled is only wimping out where your trash talk has written a check that your body can’t cash.
Scott Charles
What’s a banana hammock? How does one use it?
brother mike
From http://www.urbandictionary.com
1. banana hammock
A men’s style of undergarment that holds the genitalia in a sling-like hammock apparatus, allowing the meat knot to protrude offensively. Favored by greasy Europeans at the beach, and even greasier weightlifters during competition and posedown sessions.
Usage:
When I was swimming at the Y the other day, this hairy Italian hedgehog was hanging out at the pool all day showing off his silky red banana hammock.
Jen
Mallory.. I TOOK YOUR SUNGLASSES!! SO sorry. I grabbed them thinking they were mine and realized they weren’t when I got home. I left a message at the gym when I got home, to tell Travis that I had them and would bring them back.
I just gave them to Travis, he’s on his way back to the gym now, so they’ll be there!! SORRY!!
Scott Charles
Mike: thanks.
Matt P
Scott- The Bear meets at 5:30.
Jon bik
Jen’s lying Mallory I took your sunglasses. If you ever want to see them again you’ll get a roll of quarters, and a lottery ticket, place them in an oversized coach trunk and leave it near the big tire behind the box. No cops, and no funny business or I’ll give them to my 2 year old to play with.
—–mr x
Scott Charles
Matt: got it.
Bryan Turner
Cort, I had no idea it was your birthday when I saw you at Sellands today. Happy Birthday!! I hope you are having a wonderful day.
Big Rob
Is anyone signing up for the event at Level 10 CrossFit in Oroville June 18th…if so let me know so we can carpool.
Lene
I can’t begin to say how cool it has been to see some of the awesome things happening in our box over the past few weeks. Coaches helping people and stepping outside of there normal comfort zones. Members meeting members that they never would have otherwise met. Watching people get together and practice something that means absolutely nothing in the grand scheme of things… I can’t stress enough how awesome it has been watching you guys grow as a communtiy. Thanks to Joan Abate and Ruth Mcgloughlin for discussing this goofy idea months ago. To see it actually go down as somthing that I believe any and every box should do annually is humbling and wonderful all at the same time. Kudos to all who have gone a little above and beyond to make this event. FYI… CFES is picking up the tab for a bad ass BBQ, Please feel free to bring and or show up a bit late if you have a swim meet and or other plans. Come and enjoy the entertaining SKITS around 2:30 and the BBQ 3:30. BEER will be all the time. Let’s get ready to rumble…
Love this community. Awesome job coaches.
Lene
Pandora NZ shop
He is a good friend that speaks well of us behind our backs.