Warm up
3 rounds
30 double down pulse
20 double down pulse fwd/bkwd
50′ walking hip flexor
50′ death March
WOD
Amrap 15
9 front squats
500m run
Post WOD strength
Strict pull ups
Strict dips
Strict bent over rows
Flat bench
5×5
Progress is not always massive.
In the past three CrossFit Opens, I have improved by 3%
I improved it by eliminating weakness.
That’s it.
Work smarter.
I did this while only doing one workout a day 99.9% of the time.
I did this while building a new business, raising a young boy, and tackling all the life lays in front of me.
I don’t have the most time but I have made the most of my time.
I finished this years open ranked in the 97th percentile.
What I am most happy about is that on my CrossFit “report card” is that I scored 90% or higher on all workouts this year, I am more balanced.
I have lots of room for improvement in my high level gymnastics, my cardio, and a few other modalities.
I am excited to see what the future will hold.
All it takes is all you have.
#cfqda #mastersathlete #improvedaily #marginalgains #bebetter #coach #personaltrainer #improvement
Failure is the greatest teacher.
Today, I failed and it was great.
Great because the movement faults I used to make at 225 didn’t start to show until 285.
Happy because today’s failures were and are a confidence builder on tomorrow’s success.
So close, I don’t need to be stronger, I need to clean up my mechanics. I need to keep hitting those lighter weights with precision and virtuosity.
Failure is far from final. I like to steal from Randy Pausch, “experience is what you get when you don’t get what you want.” I love experience.
#cfqda #coach #personaltrainer #failure #nexttime #experience #theobstacleistheway #trusttheprocess
It isn’t about showing up on the big days, on competition days, on pay day, on graduation that counts. It’s not about making the appearances and shaking hands that counts.
That doesn’t make a difference. It’s showing up everyday and doing it. It’s doing it when you don’t want to, when the wind is completely taken out of your sails.
Last night tucking Dennis in, I told him that he has to do what is right even when I’m not around and I won’t always be there. I meant to say it as I’m not always right next to you, like at school and other places but I felt it like I said it that I will someday no longer exist.
I know it’s true but it caught me off guard. I realized there that, the little conversation there, things like that, those are the things that will make his hinges.
You don’t perform in a competition or the Open because of your breakfast choice or warm up that day, it’s what you did in the previous 47 weeks that will dictate your success.
Those hinges need to be oiled and gently worked regularly. That way, when the day comes and you need to slam it open, you can and you will not break it or yourself.
You don’t get a promotion at work because of a single presentation or one great quarter. It’s what you do between projects, what you do when there is no direct solution, what you do when there is a blank slate and no direction.
So when today doesn’t feel important because of whatever reason, remember that you are greasing your hinges. You are preparing them always, to be ready at any given moment.
This applies everywhere, all aspects of life.
Now get out there and grease those little hinges.
#motivation #inspiration #cfqda #coach #personaltrainer #fitfam #thoughts #lifelessons #entrepreneur #improvedaily #letsgo
