Warmup
5 rounds
10 band pull aparts
3 compression squats
10 cossack squats
3 four part squat
Strength
5×5 windmills
5×5 kb arm bars
5×3 kb get up sit ups
WOD
Amrap 12
10 toes to bar
10 hang squat cleans
50 double unders
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
“Veterans know better than anyone else the price of freedom, for they’ve suffered the scars of war. We can offer them no better tribute than to protect what they have won for us.” - Ronald Reagan
I have been fortunate to know many wonderful veterans.
I am grateful for the jobs they did, the sacrifices they made, and the difficult situations they have had to endure.
CrossFit has spent years honoring the fallen soldiers, servicemen, and LEO through what will call hero workouts.
I have always tried to use those workouts as an opportunity to push a little harder, to dig a little deeper.
It is the very least we can do on a day like today to honor and thank them.
Today, thank a veteran for their service. Every other day live as though you have the freedom to choose your religion, political views, and everything else because of the sacrifices of many young men and women of our country.
Like many of our loved leaders of the past our country is flawed and far from perfect but it is ours, we should do our best to make it better than we have found it.
#veteransday #thankyou #gratitude #cfqda
