Categorized as: MOTIVATION

The Mindset of a CrossFitter

The Mindset of a CrossFitter

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

“The CrossFit Watertown Mindset” by Lisbeth Darsh, www.crossfitwatertown.com. Some elements adapted from “The Spartan Rules” by Captain Paul Linsay.

gym rules

Wednesday’s Workout (April 24,2013)

5 Rounds for Time:

  • 300m Run
  • 7 Thrusters (135/95)

Thursday’s Workout (April 25, 2013)

10 minute AMRAP:

  • 12 Box Jumps
  • 12 Burpees

Cashout- immediately following cap 800m Run

 

 

 

Congrats to Petergaye!

Congratulations to Petergaye (aka PG) for attending the CrossFit Level one course last weekend in Miami. Not only did she have an amazing time learning all about CF she PR’d on Fran!! We can’t wait to get you coaching!

Petergaye Certified

Wednesday’s Workout

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jumps  (24/20)
30 Wall ball (20/14)

 

Thursday’s Workout

For time-

7 minutes of work:
7 Cal Row & 7 Pushup

REST-4min
7 minutes of work:
7 HSPU & 7 DU
 

 

CEO of Go Daddy Shares Life Lessons

Brad Killing the air squats
1.

 Get and stay out of your comfort zone.

I believe that not much happens of any significance when we’re in our comfort zone. I hear people say, “But I’m concerned about security.” My response to that is simple: “Security is for cadavers.”

2.

 Never give up.

Almost nothing works the first time it’s attempted. Just because what you’re doing does not seem to be working, doesn’t mean it won’t work. It just means that it might not work the way you’re doing it. If it was easy, everyone would be doing it, and you wouldn’t have an opportunity.

3.

 When you’re ready to quit, you’re closer than you think.

There’s an old Chinese saying that I just love, and I believe it is so true. It goes like this: “The temptation to quit will be greatest just before you are about to succeed.”

4.

 With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of “undefined consequences.” My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, “Well, Robert, if it doesn’t work, they can’t eat you.”

5.

 Focus on what you want to have happen.

Remember that old saying, “As you think, so shall you be.”

6.

 Take things a day at a time.

No matter how difficult your situation is, you can get through it if you don’t look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7.

 Always be moving forward.

Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8.

 Be quick to decide.

Remember what General George S. Patton said: “A good plan violently executed today is far and away better than a perfect plan tomorrow.”

9.

 Measure everything of significance.

I swear this is true. Anything that is measured and watched, improves.

10.

 Anything that is not managed will deteriorate.

If you want to uncover problems you don’t know about, take a few moments and look closely at the areas you haven’t examined for a while. I guarantee you problems will be there.

11.

 Pay attention to your competitors, but pay more attention to what you’re doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12.

 Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you’re doing as anyone else, provided that what you’re doing is legal.

13.

 Never expect life to be fair.

Life isn’t fair. You make your own breaks. You’ll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14.

 Solve your own problems.

You’ll find that by coming up with your own solutions, you’ll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: “You never succeed in technology, business, or anything by following the others.” There’s also an old saying that I remind myself of frequently. It goes like this: “A wise man keeps his own counsel.”

15.

 Don’t take yourself too seriously.

Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16.

 There’s always a reason to smile.

Find it. After all, you’re really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: “We’re not here for a long time, we’re here for a good time!”

Brad

Monday’s Workout (CAP)

Strength: Weighted Pushup 5rep

Conditioning:

  • 150 Squat Cleans (Partner)

Find weight you can agree on that is challenging.  One working at a time.

Tuesday’s Workout (CAP)

Strength: Front Squat 5 Across (Back Squat if attended Monday’s Classes)

Conditioning:

“ANNIE”

For Time:

50-40-30-20-10

  • Double Under
  • Situps

 

The Clock Never Stops

By: CrossFit Lisbeth

The clock never stops.

This reality hit me in about minute 5 of Open workout 13.2. I was stepping onto the box and thinking about how painful it was to keep going when I realized that, no matter what happened, the clock would keep running. It didn’t matter if I hated the workout, it didn’t matter if my lungs exploded, it didn’t matter if I went fast or slow, it didn’t matter if my heart suddenly popped out of my chest and fell bloody and beating on the floor, the clock would keep running. Because the clock doesn’t care. It doesn’t care if I hurt, it doesn’t care about my age, and it doesn’t care if I worked too hard or slept too little. The clock just keeps ticking. In that workout, there was a finite marker and it was coming my way, no matter what I did or did not do.

The clock is a relentless master. It forces our reaction, and our decisions. In CrossFit, we don’t stop the clock and let you catch your breath, or get a drink, or figure out a plan for what you’re going to do next. The clock keeps running and you have to deal with whatever comes your way, right away. Just like in life. There is no place to hide while the clock is running.

That day, my 10 minutes finally ended — just like my life will one day — and I was totally accountable for what I accomplished, or failed to accomplish, with the time I had been given. Because it turns out that it’s not the clock that matters after all — what’s important is what you do with that time on the clock.

cf_rosary

Friday’s Workout

Strength: Push Jerk 1REP

Conditioning:

For Time:

30 Box Jump Overs

40 Walking Lunges

50 Pull-ups

60 Push-ups

70 Sit-up (abmat)s

80 Air Squats

Pain is the Price we pay

Why did we think lessons would come easy? That education would be without pain?

It’s not. It never was, and it never will be. This is how we learn: we get burned. And that’s okay. Pain is the price we pay: physical, mental, spiritual.

You don’t want the cheap lesson. You don’t want to do what everybody else does. You don’t want the big soft pillow catching your big soft ass when you fall. You won’t get smarter that way; you’ll only get dumber. And do you really want to go through life like that? No.

Earn it, learn it. It will hurt, but it will make you better.

And if it doesn’t? Move on, quickly. You’re paying the wrong price. Find the schoolhouse, not the foolhouse.

13.2

Friday’s Workout

Strength: Weighted Good mornings

Conditioning:
1/2 tabata row
1/2 tabata air dyne
Rest: Repeat

Saturday’s Workout

Crossfit Games Open WOD 13.2!

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

SCORES