Can't say Can't

Today I wanted to quit crossfit.  Really.  For about 3 seconds during the workout I could not for the life of me figure out why I was doing it.  Then I got the 4th rep and those thoughts disappeared.  Let me explain...

I was in the middle of our workout which was 7 rounds of 7 front squats and 14 get out of the pools.  I am terrible at front squats.  I hate them more than any other weight movement.  So that is one mental stumbling block.  Stumbling block #2 was that the Rx weight was 165...I did 135.  So I'm already feeling weak.  Then on top of that, it is 6am and I haven't had a chance to wake up yet.  So my mind was just not prepared for this.  Which leads to this little mental battle in my head sometime around the 3rd or 4th round.

Angel: "You can do this, it's not that bad"
Devil: "you are so weak, why even do crossfit, you're never gonna win anything..what's the point you can't do it"
Angel:" come on you've done 3, only 4 more"
Devil: " You're not even half way through this round, just quit, no point in going on, You can't finish in a good time.  This time is going to be embarrassing for you."
Angel: "4.  Ok only 3 more to go"
Devil: *silent*

This battle rages on during really tough workouts.  How do I deal with it?  I don't know.  Really, I just keep moving.  I don't ignore it but I don't let it destroy me either.  I want to get into the mind of Froning or trainer Mike when they are in a tough workout.  Do they have negative thoughts?  My bet would be on "no".  

I have a feeling that the word "can't" just not in their vocabulary during workouts.  It's such a destructive word.  "I can't do a 30" box jump"  or "I can't lift that weight 20 times" .  If you plant the seed of failure it's going to grow into a disaster.  Whether you're running a 5k or doing the filthy 50, you just can't say the word can't.  I heard Stephanie from Crossfit LBC saying she hated hearing the word from people going through elements and she wanted to institute a penalty for saying it in relation to a workout.  I LOVE this idea so I'm going to try and run with it.

How to deal with the word can't

1.  Every time you say it you should penalize yourself.  For instance, if you say "I can't do 20 push-ups"  then guess what, you're penalty is 10 burpees after the WOD.  Make it known that the gym is a place for can's and not can'ts.  Call me out on this one if you hear me saying "can't"  I'll do the penalty until I eliminate this way of thinking.

2. Try to think positively.  If you're in the middle of a race, keep telling yourself you can run to that next telephone pole, it will seem less daunting.  Say things that build you up, not take you down.  Say "I'm going to push myself at 135 pounds" instead of "I can't do prescribed at 165 pounds".  They mean the same thing, but you mentally will be better off.

3.  Try to stay in the moment.  Don't look too far ahead.  If you're at rep #1  there is no point in thinking about rep#10.  Get each rep in.  Then look back at what you did.

WOD

Thursday
Had to do it in the company gym cause of social plans

800m Sprint (treadmill set at 10)
6 rounds of Tabata
35lb dumb-bell push press: 24-25-10-10-7-7=7
Sit-ups: 15-14-13-12-12-11 = 11
HRPU: 10-10-10-10-9-9 = 9

Worked up a great sweat so I'm just happy to get something in.


Friday

Strength: 2 front squats on the minute for 10 minutes at 75% weight.  (165 lbs)
WOD
7 rounds
7 front squats (135 lbs)
7 muscle ups (14 gotp)

Time: 19:49

Cash out:
20 Wall Climbers
Time: 4:40

I Got the Magic Stick

No...not that magic stick..if only...

No, I have something that makes all my muscles feel at ease. Or at least a little in a little less pain.  It is creatively called "the stick" and using it for about 10 minutes after a tough workout really helps to alleviate some pain and can help keep me loose.  Combining this with a foam roller can really get some of those knots out of the body.

the magic stick

This was just one part of a fantastic Christmas gift from my wife.  It included the stick, a rev. x jump rope (which I attribute to me getting 114 double unders the other day), an abmat, inov 8 shoes (which are awesome, another post later), wrist wraps, a life as rx wod bag (which is really small), a shaker,  and hand protectors.  All were things I had wanted and are really great.  Totally unexpected and completely appreciated.  Will any of it make me a better crossfitter....well no, but at least I'll look the part. She got it all from again faster which is a great site for the odds and ends for crossfit equipment.

Finally my schedule is slowing down and I'll have a lot more time to try and entertain all of you with my crossfit skillz...or lack there of.

This morning WOD

20 get out of the pools (in leui of 10 muscle ups which I still can't do)
100 75lb push press
1000m row

Time: 12:50

Which I thought was an ok time...then I watched Fronning do it.  He got 6 something and did the 100 push presses unbroken.  Monster.  But for us non beasts, the way I broke the 100 up was a set of 20 then sets of 10.  I really tried to focus on limiting my rest once I got to about 70.  I wish I focused on less rest more for the entire set of 100.

I did absolutely nothing, and it was everything that I thought it could be

After going to a, not recomended, 5 days in a row of crossfit I am taking today off.  Rest/Recovery is almost as important as working out.  In fact we have the following quote up on our board.

What is the difference between rest and recovery though?  Rest is when you take the day and you do NOTHING athletic.  You sit on the couch, maybe play Call of Duty or Madden, and just veg out.  And you know what..this is fine from time to time.  It gives your muscles a chance to rebuild and get stronger, it gives your bones time to get less frail, and it even puts you into a better mental state.  Resting will make you stronger!   

Recovery on the other hand is "active rest", ignoring the oxymoronish nature of it it can be defined as doing something to stay loose.  Maybe stretching, or yoga to keep you loose and your body in  a good place.  It can also be a good opportunity to get some light yard work done like mowing the lawn or even something as simple as going for a longer than normal walk with your dog.  Whatever it is, it keeps your blood flowing and your muscles loose so that when you do to do the WOD the next day you'll be stronger, and still loose.  

Today I'm doing nothing.  I'm taking the rest route.  

WOD

Had a great warm up session that involved some Crossfit style dodge medicine balls.  This was a blast..except when a 14lb medicine ball almost took Molly out.  

Strength:  8 x 1 snatch balance (my least favorite movement)

I did between 85 and 100 lbs for this.

WOD

4 rounds

400m run (in the cold rain)

8 get out of the pools on the rings

40 double-unders

Time: 14:07

Kitchen Sink

Today Trainer Molly threw just about everything at us.  It wasn't a particularly brutal day, there have been many that were worse, but the sheer number of different motions was a bit different...and good.  I realized that after being sick my strength has decreased a bunch but I haven't lost any of my (few) skills.  I was able to do 74 double unders when I was warming up.  More importantly, when I was screwing around I came REALLY close to doing a muscle up.  Before you give me the grenades and horseshoes quote,  you need to understand that I know "almost" counts for nothing...but mentally it's a huge lift.  I actually was able to get up and turn my wrists over...if I had thrown my head forward I would have gotten it.  I may try again tomorrow or Thursday.

WOD

Skill

Choose 3 goats and do a 10 minute AMRAP of them.
My goats:  Box Jumps, KB Swings, Pistols
I did something like 7 rounds.  Didn't really keep track.

Why box jumps?  The reason I chose box jumps is because for some reason, whenever they are part of a WOD it winds me faster than any other activity.  I have no idea why.  Breathing?  Because it's a fast motion?  No idea...but that's why it is in there.  I included KB swings because I need to get my form down when doing a 2 pood swing.  I did reasonably well with this, but I think I still need to work on keeping my back straight.  I'll have to practice with a 1.5 pood from here on out.

WOD

7 rounds (!)
6 hanging cleans (115 lbs)
5 HSPU
8 get out of pools (or 4 muscle ups which I can't do yet)

Time: 24:46

Then finished with 4 - 100m runs with 1 minute break between.  I need to do this cash out more often.  I like it.

My diet is getting much better..finally.  I drank my allotted water and also got in my fruits and veggies today. I'm pleased.


My favorite song of the moment