Constant Self-Improvement
WOD, 9/23/09:
7 Rounds for time of:
200 meter run
10 Chest to bar pull-ups (modified reg. pull-ups)
20 Kettlebell Swings, 1.5 pood
One aspect that I love about my religion, my job (as a teacher and trainer), and my career as a CrossFit athlete, are that all three of these commitments evoke constant self-improvement. When I am at church, I always ask myself what I could be doing to make myself a better Christian; at school, I am always looking for ways to get my students to better grasp the concepts that I am teaching them; at the gym, I am CONSTANTLY devising a plan to better my “Fran” time, or make myself more likely to dominate at the next CrossFit competition.
Now, some may find this frustrating: Never being satisfied with one’s current status???? But, it really isn’t that. I deadlifted a crapload of weight today, and I am proud of myself. This does not, however, indicated that this is the only weight I ever plan on deadlifting. Wanting to BE BETTER makes us focused, goal-oriented, driven people.
How do we promote constant self-improvement without driving ourselves NUTS??? Everyday my athletes come to me (most of which are all only a month into their CrossFit Careers) and say:
“I want to learn how to do a kipping pull-up. ”
“I will never be able to do a handstand push-up!”
“My run is awful!”
“I really want to have a six-pack like Brad Pitt in Fight Club.”
“My met-con SUCKS!”
“I have noooooooo upper-body strength.”
Here’s what I say: Choose one task at a time and work at it constantly. I remember when I was in college, taking five classes and working full-time. I used to write a to-do list and stick to the door of my room. I wouldn’t even focus on task number two, until I accomplished task one. How does this work in CrossFit? Let’s say that you want to learn how to do a muscle-up (a realistic goal if you can do a armpit depth ring dip and a chest to bar pull-up)… Come to the gym daily and focus on THAT before or after your WODs. In my personal opinion (and you can disagree if you want…but I’ll make you do 150 burpees for it!), you cannot focus on mastering the handstand push-up, the muscle-up, and double-unders (all the while following our daily WODs) all at once. PICK ONE TASK AND STICK TO IT! When I think of the movements that were the most difficult for me (HSPUs, muscle-ups, pull-ups, and double-unders), I was finally able to master them when I worked on them individually. And now, in retrospect, it feels as if when I finally focused, the movement came quickly. So, don’t get discouraged, DO WORK!
P.S. GREAT JOB TO OUR ATHLETES ON THEIR DEADLIFTS TODAY!
Kristen shows a great set-up for her deadlift.
Mark T. PR'd (set a Personal Record) on his deadlift today. Bring that back to the firehouse!!
Carb Boy even surpassed one of SCF's coaches today in his deadlift (I won't tell you who??)
Ask Jen how she PR'd by 45 lbs today...She'll tell you it's all in the shoes! Bry, I think I know what she wants as a wedding gift.
The 5:30pm class goes over some deadlifting skill work.
Posted: September 22nd, 2009 under Daily Blog.
Comments
Comment from Lauren Plumey
Time September 22, 2009 at 10:36 pm
OKAY…Got the low-down on Fight Gone Bad for Sat. Go to the link that Allen posted under yesterdays comments to register. Here’s the rest:
Date: September 26th
Time: Rego (I think this is Australian for “around”) 9am .10 am Kickoff
Fee: $20 entry; fee payable below
Team:The inaugural Connecticut Cup was won by the CrossFit Performance Team in 2008 and this year we want all comers to try and take it away from us. Top 2 men and top 2 women scores make up your team total. You must have 4 competitors to make up your team.
Rules:
Three rounds of:
Wall-ball, 20m/14w pound ball, 10 ft/9 ft target (Reps) [Scaled 10 pound ball / 9ft target]
Sumo dead lift high-pull, 75 men/55 women pounds (Reps) [Scaled 55/33]
Box Jump, 20″ box (Reps) [Scaled 12 inch box]
Push-press, 75m/55w pounds (Reps) [Scaled 55/33]
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
So far, DP, Blanco, McWalters, Shlee, and me are in!! Who else??!!! Trust me, you’ll love it!
Comment from Lizzz
Time September 22, 2009 at 11:52 pm
i am in!!!!
Comment from Jenn
Time September 23, 2009 at 5:53 am
I’m soooo IN!!!!
Thank you to the 4:30 class for all the support on the deadlifts yesterday:)
Comment from Carb Boy
Time September 23, 2009 at 9:37 am
Where is this FGB again???
Sounds as if I should be going to this event….
Comment from LP
Time September 23, 2009 at 10:42 am
It is in Fairfield on the post road. I’ll post the exact address very soon. That makes us a team of 6 so far: DP, LP, Blanco, Shlee, Jenn, and Liz. Carb Boy, FGB needs you!
Allie? Matt? Deb? Erica? Anyone else in?
Comment from Mike M
Time September 23, 2009 at 11:29 am
wow… looks like i got bumped from the FGB SCF team at 10:42am today. :’( At least i was on it for 12hrs
Comment from Carb Boy
Time September 23, 2009 at 12:02 pm
Alright….I’m in…but only if Mike M can come too….if’n he’s not back on the team…then I’M OUT! 
p.s. that’s a GREAT pic of Kristen…make it B&W and FRAME IT!
Comment from LP
Time September 23, 2009 at 12:33 pm
Opps…sorry mike. I post while I have 30 16-year-olds talking in a small classroom. You’re in. That now makes 8 of us. Looks like we are going to REPRESENT!
Comment from LP
Time September 23, 2009 at 12:56 pm
The address for FGB is: 1496 Post Road, Fairfield, CT.
Comment from Liz Greene
Time September 23, 2009 at 1:01 pm
Nice JOB Mark! Look at you! You are a deadlifting machine!
Comment from Carb Boy
Time September 23, 2009 at 1:45 pm
Car pool anyone to FGB SAT?
Comment from Chris M
Time September 23, 2009 at 2:03 pm
Mark that is one heck of a game face you got on.
Comment from DP
Time September 23, 2009 at 2:17 pm
The Branford FD has been killing it lately! Thanks for the support guys.
Comment from Carb boy
Time September 22, 2009 at 10:32 pm
WTG JENN!!!! Plus 45lbs!!!! Nice work!