Row 750 meters
30 ring dips or 15 muscle-ups
50 burpees
We All Have Bad Days....from Crossfit Invictus
Written by Ali Incredible (and a post script by C.J. Martin)
I was chatting in the locker room after the WOD and the woman I was talking to was disappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your a@# kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.
Most of us have been through these “off” days, have suffered feeling as if we took steps backwards, and overcame to achieve new and bigger goals.
CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase - a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough - ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience.
19 comments:
This one looks scary. eeeeekkk lol
I agree...:) Only one round though. You will all kill it! I love this article. It's so true, we all have bad days, and we need be ok with that. Persistence and patience will pay off. Make goals and go for it!
We are going to try to have either an am class or a pm class tomorrow (Thursday). PLEASE COMMENT on which class time you would prefer and we will try to accommodate. If most of you are taking a rest day tomorrow, we may post it as a rest day. LET US KNOW! Thanks.
wow. Seriously, wow. That's all I can say about today's workout. Before we got started, I asked erick when am I gonna start losing weight, thinking more about the way I look. I decided after today's workout, I don't care about that anymore. The real reason I want to lose weight is so I can improve my times and have a fighting chance to do a pull-up!
Way to go Kate! You have the true Crossfit spirit! We trainers are big on the Zone diet weather you want to lose weight, lean out, or just perform better on your wods. Erick may have already given you the spill about the Zone, but if not, check out our Zone tab above and ask one of the trainers to help you get started. You and Jennifer take a much needed rest day tomorrow and hit it hard again Friday. You two are doing awesome! Make a goal date for those pull-ups and before you know it you will get one...and it will be beautiful!
We had a good day of front squatting yesterday. Some good PR's and some first time front squatters who had great form and some awesome weights. So great job you guys.
We also have a couple people who will be getting their fist muscle up this month. I'll keep this part anonymous so there's no pressure.
See you all tonight, night crew, this looks like a fun one.
BTW front squats yesterday
155,175,185,185,175
If we can I want a pm class!! I had to take my rest day Monday. :)
Ok, I really didn't want to do today's wod. I've been cursing Jason all week about it because... I'm so sore from Cindy, the 50 burpee's, yadda yadda yadda, and a million other excuses why I shouldn't have to do it. But I did it and felt great after! Time: 9:38 Crossfit just rocks. Sometimes when you think you may be mentally and physically beat, you perservere which makes the victory just that much sweeter.
Until....your husband does the wod after you with the 15 MU and smokes your time! Jason= 9:20. Nice job honey, you killed it!
Great job today on your front squats Cynthia, I hope you get feeling better soon.
Hmmmm, Cody want's to keep it Anonymous so..I wonder who is close to that MU? :)
P.S. Great job to all your early birds who also did today's wod..you all did really well.
Thanks, Natalie and Jason I appreciate all the help on my form this morning. My thighs are hatin life righ now. 7 days off really messes with ya. I hate being sick. I curse sick... Its like starting all over again Blah.
I heard about Crossfit from a friend at work. I decided to check out your website and I have to say....this is so intimidating! Kudos to all of you!
Anonymous- Come in and take a look at the gym. The great thing about Crossfit is that it can be scaled to any ability or strength level so you can still get an awesome workout without feeling intimidated. You'll see that there are people from every level of fitness working out and everybody is being encouraged by the group to do the best that they can do. You'll find that it's all about how you have improved compared to YOUR previous workouts rather than what anybody is doing. My wife was pretty intimidated by it all when she started and now she can't get enough of this stuff!
I feel like a major slacker...i'm STILL super sore from Mondays workout...
However, I did hike up Rock Canyon today, it ain't no crossfit workout, but at least I did SOMETHING!! Sounds like everyone is kicking major booty this week. ROCK ON!
Sarah,
did you hike Rock Canyon for time? If so you can call it crossfit!!! Sometimes I brush my teeth for time not even thinking about it!! yea, I know, I'm hardcore.
Anonymous, listen to the rest of these guys. My 60 year old mother is doing crossfit with me in the mornings. NO, she is not an avid athlete. After 7 kids and 60 years of poor eating (and she can cook)she has finally decided to do something about it. Crossfit is completely scalable to any fitness level. Come on in seriously! I am there at 0600 MTWF and look forward to training with you.
Erick
Anonymous...Erick and Will are right. We have all ages and all fitness levels here at the gym. Don't let the workouts you see posted intimidate you, we all started at the beginning and all of us here can truly say it is the best thing we have ever done...Come in and give it a try, it's the best decision you could ever make about your health. First week is free too!
Anonymous, just show up and give it a try. I have been going for the last two weeks and Erick is awesome about scaling the workouts to you abilities.
I'm going to take a rest day tomorrow and hit it Friday and Sat :)
Todays WOD was a fun one. My arms and thighs were shot but it felt gooooood!! :)I did my 750m row in 3:20. (my goal was 3:30 so I knocked off some time) I did 30 ring dips from box. And did 50 burpees.(some normal and some knee) Time 12:03. I am okay with that but it could have been better. Will said my burpees were what added more to my time. So afterwards he showed me what I was doing wrong(thanks Will)So I did about 20 more and it felt sooo much better. Also thanks Cody for letting me whine a little bit. lol I want to redue it now. lol I think the next time the gym is closed I am going to do the 100 burpees here at home. (it says on the board 100 burpees for time) I loved the story under the pic. This morning my friend was not feeling good about things. And then I gave her the lecture. And what did I turn around and do tonight..... I was doing some complaining myself. It was a perfect time for the story to be put up. I got to go first, so I got to watch everyone go through it. They ALL kicked some butt. Woop! Woop! I wrote a sign up on the board of anyone who is interested in hiking timp.
Sarah AWESOME that you went on the hike. The fact the you are prego and hiked is crossfit in itself. You go girl. Cynthia glad you are feeling better. Hope to see you soon. Cookie monster lay off the cookies on your rest day. Anonymous, I am Will's wife.(above) You soooooo have to come try this. If mornings don't work come in the evenings. We also have a great group. We are all one big Vikings Crossfit family and would LOVE to have you. Woop! Woop! Okay I will close my book now. hee hee
WOW!!! That was kind of long. eek What can I say... I LOVE CROSSFIT!!!
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