Tag Archives: 918 CrossFit

Don’t Be So Serious

12 Tuesday May 2015

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CrossFit is all about the competition, right?! We set a clock every day, whether it’s counting up or counting down, we are trying to beat the clock. We compete against other athletes in the world, in our town, in our own gym, and most importantly, we compete against ourselves. There is always something or someone to beat. Most CrossFitters love it. We crave that competition. We check the whiteboard before and after each class. We talk to our friends about their performance. We see how we compare. It’s all in good fun. Usually there is not a lot of pressure, but this CrossFit stuff is all about measurable progress. We have to see how we measure up. But, does it always have to be like this? Is it always about progress and personal records? Absolutely not. Sometimes you have to come in to the gym, and get back to the basics of why you began this journey in the first place.

The other day our gym had a Non-Functional Friday. I hear this is not a new idea, but it was something different for us. It was an opportunity for us to get rid of all the “stress” of performing. This day wasn’t about CrossFit. We were going to do a workout, but we were going to have fun, while being safe, of course. We did typical “globo gym” movements like tricep kick backs, and barbell curls. We never set a clock and made sure we spent lots of time chatting, getting water, and checking the mirror for muscle tone. It was hilarious. We had a great time. Were we back at the clock on Saturday? You betcha. Metcon for time. The way we like it. However, for that one day it was so nice to break it up, act silly (ab selfies and all), and have fun with your gym friends.

It is so easy in this world of CrossFit to get caught up in the progress and progression that we forget what this journey is all about. What we know, or should know, is there is not a stopping point. There will never be a moment in this sport that we are “there.” We will always be working on something else. This sport is constantly evolving, so it is so important to break it up every once in a while. I cannot tell you how many conversations I have had with people lately about how they feel “stuck” or like they are getting worse at CrossFit. We can start to break down mentally. That is why we have to take steps back sometimes. We have to let go of the clock, let go of the PR, let go of the whiteboard and just have fun.

This journey of fitness is all about you anyway. It’s your personal progress and times. It’s your body composition and lifting records. It’s not about anyone else, so let it go. Sure, there are times to focus. There are times to hit it hard. But, there are plenty of times we need to step back and laugh. We definitely need to take rest days. We have to allow our body to recover, but we also just need to have fun, even if it’s not programmed that way. Grab a buddy, scale back the weight, and have fun with that WOD. In the words of Ferris Bueller, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

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Why I Won’t Be a Baby About the Open

02 Thursday Apr 2015

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Photo Credit 918 CrossFit

Photo Credit 918 CrossFit

As most of you know, The CrossFit Games Open finished last week (can I get an Amen?). This year brought about some changes, to say the least. We had the scaled division, which allowed for the WODs to be tougher, heavier, and a lot more mentally challenging. There in lies the rub… I suck at mentally challenging! I am an average athlete, as I have mentioned before. It’s my thing, the title of my blog, so on and so forth. I’m not the strongest. I’m not the fastest. I’m somewhere comfortably in the middle. Well, this year’s open was not kind to those of us comfortably in the middle. The scaled division was too light, too easy, and not challenging enough. I’ve done The Open before, and I wanted something that would force me out of my comfort zone. So, I signed up for RX and went on my merry way.

The first week brought a workout I could do. Toes to Bar, sure. They were not fast, but I was never “no repped”. 75 pound deadlift, you betcha! 75 pound snatch… eh. Do-able, but more of that mental stuff I’m not so good at. I finished the WOD with a decent amount of reps, did my clean and jerk and reveled in the fact that week 1 was done! The second week brought about chest to bar pull ups. I’m not great at those, but haven’t really worked on them either, so I can’t complain. I managed to bang out a few, beat my score from last year, and considered it a win. Week three brought muscle ups… WHAT?!?! How dare  you Dave Castro! You can’t START a WOD with muscle ups. What about the rest of us… those “non-elite” athletes? We regular folks? You suck and this whole thing sucks. So, I stood under the rings for 14 minutes, made a few feeble attempts at swinging from the rings, and called it a loss. Sure, I could have done the scaled workout, but if I wanted a regular workout, I would have just gone to a regular class that day (read: I’m stubborn). I recorded a zero and dropped off the scoreboard… SUPER! Week 4 I faced down a heavy (for me) clean. Physically, I could probably do a 125lbs clean, but mentally that’s a no. I knocked out three handstand push ups and made numerous attempts at the clean. One was very close, but apparently that only counts in horseshoes and hand grenades. Whatever. Week 5 was all do-able. Not fun, but do-able. I completed the workout, not quickly, even though my score did not matter, as I fell out of ranking week 3. It’s over. I finished.

Somewhere around week 3, when the muscle ups came out, I was pissed!! I feel like I am not alone in this sentiment. We cried and lamented and complained. We wrote nasty messages on the HQ Facebook page and we cursed Dave. However, here’s the thing. The Open is not necessarily for the average athletes. Yes, yes, it is billed to be all inclusive, but the purpose is the find the world’s best athletes. Is that me? No way, Jose! You found me out! You uncovered my weaknesses. I’m not going to pick up my ball, and storm off the playground shouting, “We’re not best friends anymore!” I’m going to shrug my shoulders, work on the things I can work on, and try to get better for myself. Do I think I will ever make it to The Games? Not in a million years. Do I do CrossFit to go to The Games? Nope. I do it because I found an inner strength I didn’t know was there. I do it to have the life I want to have. So, you got me Dave Castro. You win. I’m not the fittest in the world. Nor am I the fittest in my gym. I may be the fittest in my house, but my 8 year old is giving me a run for my money. So, to The Open, until next year.

Ready, Set, Goal!

31 Wednesday Dec 2014

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It’s that time of year again! The time we sit down to reflect on what the last year looked like. The time we sit down to wonder what the next year will hold. In the midst of reflection we see our joys and triumphs, but we also see those things that didn’t quite work out for us. We get to decide what things we want to tackle in the upcoming year. In the world of CrossFit, this could be a long list of movements, weights, and times. Whatever it is you are working on, the time is now!

Everyone needs to set a goal. They can be big goals, they can be little goals, but they need to be there. The difference between the exercisers and the athletes are that athletes have goals. We are CrossFitters. We are athletes. So, what are you working on? Have you finally figured out  the form of a clean and jerk, and now it’s time to add some weight? Do you watch butterfly pull-ups with ravenous envy? Is it time to throw your hat into the competition ring? Whatever it is, you need to sit down and make a list of things you want to accomplish. Here’s the catch though, you can’t just make a list. There are certain components to making a goal list. That’s what separates it from a wish list.

When you sit down to decide on your goals, you will have two types: short term and long term. You are going to have some goals that you only need a month to work on them, and others you are going to work all year, or maybe even longer. It is important to break them up into sections, and work on a few things at once. Come in to the gym every day and work on a set skill. Once that is accomplished, move on to the next thing. You want to make sure that you break them up into manageable chunks. The reason most goals are not accomplished is because we get overwhelmed with the process. By distinguishing between short term and long term, you have a more directed focus and a more direct path to accomplishing those goals.

Goals have time limits. In CrossFit, we live and die by the clock. Goal setting is no different. It is really easy to say you want to add 20 pounds to your snatch. What does that mean? Some time in the next twelve months? Put a date on it. By June 30th I will snatch X pounds. This puts some pressure on you to accomplish it. It gives you a point to focus on. It gives you drive. If that goal doesn’t get mastered by the time you set on it, not big deal. Make a better plan, change the date and keep working. Without a time limit or a set date, it makes it really easy to push it back and not work on it. Know that date is looming out there, and crush the goal before time expires.

Accountability is key to tackling a goal list. You can make a list and tuck it in your underwear drawer and move on. If no one knows what your goals are, no one will know if you don’t accomplish them, right? Don’t be that guy. Share your goals with your friends, with your trainers, with the gym! The good news is, 918 CrossFit is bringing back the goal board! In our new space we will have the goals board posted for each month. Write your goal up there, and ask for your gym-mates to hold you accountable. Not only does it give you someone to answer to, but it give you a whole mess of people to celebrate with when that goal gets erased off the board!

As with anything we do in the gym, we want to be effective and efficient. Set goals that are realistic, manageable, and challenging. Push yourself to new levels, and hold yourself accountable. Face your goals with excitement, determination, and honesty. Now, go make that list, and this time next year you will be astounded by what you can do.

You’ve Got Some Kool-Aid on Your Shirt.

28 Wednesday May 2014

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I have seen four articles today about CrossFit. Two of them were very con and two of them were in response to those. I’ve seen my friends’ social media sites blow up in response to these articles. As you can guess, I’m friends with a lot of Crossfitters. I’m also friends with a lot of people who do not do CrossFit. Strangely enough, I do not discriminate.

So, the gist of these anti-CrossFit articles are as follows: “It’s really unsafe and those who do CrossFit are just going to get hurt and are in some sort of cult.” Ok, so I may be paraphrasing, so ignore the quotation marks… but still. That is the point. For the sake of being fair to my readers here is one of the articles. I have decided to throw my hat in the ring of “those who blog to defend CrossFit.” Enjoy.

Many of the points of this article is that it is dangerous and people can get hurt. And to that I say, yes. Yes they can. I agree with you Erin. CrossFit can be dangerous IF you don’t know what you are doing. IF you don’t listen to your body. IF you don’t listen to your coaches. IF you don’t have a good coach. There are easy ways to remedy these situations. I’ll start at the back and work my way forward.

Is your coach in the room when you are working out? If the answer is no, you don’t have a good coach. Is your coach paying attention to the athletes while they are working out? If the answer is no, you don’t have a good coach. Is your coach correcting form and range of motion for athletes as they are working out? If the answer is no, you don’t have a good coach. Surely, you get the drift at this point.

Are you listening to your coach? Did they tell you to start light and work your way up? Did they tell you to focus on form first before you try to max out the lift/move/weight? If they did, and you didn’t listen, that my friends is on you. Have you ever worked out before, but think you will try to do 25 kipping pull-ups even though you can’t do one strict one, then that, my friend, is on you. Coaches are there for a reason. Don’t cry foul for an injury you caused.

Are you listening to your body? Is your shoulder pulsing with pain every time you put it over your head? Is your knee burning every time you squat? Are you just plain tired? Then stop. Rest. Quit. Do whatever you need to do to make the pain stop. There is always going to be pain in athletics. You are always going to be tired and have some muscle fatigue. That is part of pushing yourself, but only YOU know your body and what it can handle. If you get to the end and realize you could have pushed through that a little harder, then next time do it, but you have to do what is best for you. We watch the Games competitors on our iPads and T.V.s and know they are pushing through the pain, and think “I can do that,” but see, I can’t. You know why? Because, I don’t train 8 hours a day everyday. If I did, I would be more aware of my limits and thresholds. I don’t try to overhead squat 135lbs because I can’t even jerk 135lbs. I know my limits. If you don’t, again, that, my friend, is on you.

Another point to Ms. Erin’s story is that CrossFit is some kind of cult. You’re right. It is. Here’s the deal. You can’t do what we do every day, sweat, bleed, and cry next to each other without some bonding. We stare at the whiteboard together and feel the same fears, anxieties, excitements, and pain. We know how awful 100 burpees are, and we cry through them together. We make eye contact with our fellow athletes, shake our heads, and keep going, because they are. We applaud those super fast scores, as well as the super slow scores, because we did it. Sure, there are some athletes that come in, “do” a workout, crap out on range of motion or reps, and post incorrect scores or reps, but that’s on them. That’s not the sport’s problem. That’s the athlete’s problem. We are a cult because we know. We have been in the trenches with each other and faced our weaknesses. We talk about it all the time because it’s what we do. It’s alive inside of us.

If it’s not your thing, that’s fine. It doesn’t have to be. There are plenty of ways to be active in this world. You can run, do yoga, go to a barre class, go to a globo gym, or walk in your neighborhood. There is no wrong or right way to do something, but don’t hate on us because it’s what we like to do. I’ve generally learned that when someone is hating on something else it is generally out of jealousy. So, I’m sorry Erin Simmons that you are jealous of what we can do. I hope you find fitness success elsewhere. Do us all a favor, and stay out of our box.

The pic above is some of the members of my cult. The awesome athletes of 918 CrossFit. Photo Credit to 918 CrossFit.