Werkin’ the legs

I worked out after cleaning the box. Yup, no rest for the weary.

100-80-60-40-20 double unders
50-40-30-20-10 lateral bar hops
10-20-30-40-50 30″ box jumps

This is a wee bit more challenging than the workout programmed for tomorrow.

Do the math. I’ll wait.

That’s 300 double unders and 150 lateral  bar hops and box jumps. The only somewhat easy part of the workout was the hops, although after completing double unders even lateral bar hops were exhausting. The most challenging activity was the high box jumps. I remained focused throughout and didn’t come close to missing a jump. I also focused on a quick rebound after jumping off of the box.

I  completed all rounds of lateral bar hops as well as the round of 10 & 20 box jumps and 40 & 2o double unders unbroken.

Time = 19:28

I’ve read this article by Chris Spealer a couple of times now. As CFS grows, more and more athletes are going to want to compete at local, regional, and perhaps even national levels, and I fully support this. I struggle, however, with how to help athletes achieve their competitive goals while at the same time growing the business, a business that is geared toward those who are interested in “Training CrossFit”. And to be honest, my personal interest is also in training CrossFit, as I have little to no desire to compete outside of daily WODs.

I want to ensure that everyone feels welcome at CFS, and that members also do not feel intimated by the accomplishments of others. As I repeatedly state, “The only person you’re competing with is yourself.” And I mean it. I continue to witness growth and development from all members who have the commitment and desire to work out on a regular basis and to follow the programming.

Those who choose not to do so often select to leave. For example, a former member’s only concern was to have the fastest time, the highest number of reps, etc., for any and all metcons. His concern was not, however, to lift the heaviest weights (as even he realized he was way out of his league even if the weights were a percentage of bodyweight), nor was his concern to execute movements with proper form. I discovered that he had even begun to message other members to inform them when he had “beaten” them. Uhm, if your form is shitty I’m going to say that not a single rep counts. So, have you really beaten another individual who completed the metcon in a slower time or who completed fewer reps but who executed proper form? The answer would be a resounding “no”.

I also want coaches who focus on, above all else, form. Yup, then consistency, and then intensity. Coaches Jeff, Chris, and Jack do just that, while still encouraging athletes and providing the support that any individual may need. I don’t want coaches who merely cheer. If I heard “That’s super awesome!” one more time I was going to scream. If, as a coach, you’re going to offer praise, let the athlete know what you’re praising them for. “Good job, you’re fully extending your hips at the top of the box jump.” “Nice work, you’re pacing yourself very well.”

What’s also important to me as the owner of and head coach at CFS is to, in essence, practice what I preach. I follow the programming, I complete the workouts (although I might make some of them more challenging). I also try to continuously expand my own knowledge, e.g., researching lifts and movements, attending seminars and certifications, and receiving personal training.

No one can same I’m not strong. No one can say I’m not fit. No one can say I’m not passionate about CrossFit, coaching, and personal growth and development.


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