ROM and a PERFECT Crossfit Video

ROM

I used to associate this with computers (CD-ROM).  Now it means range of motion.  It is important in many crossfit movements, especially anything that is squat based.  To be counted as a rep, the squat must go below parallel.  So your butt must go below your knee. See image below.

 This is a constant struggle for me.  As I've stated in prior posts, I have no flexibility.  But recently I've been a bit more pro-active about increasing my ROM, through stretches gathered from the mobility WOD blog and asking some other members for help.  One thing I'm noticing is that I need to spread my knees.  Whenever I remember it it helps me a lot, but I need to get more in the habit of doing it.

Gotta keep WORKING.

BEST CROSSFIT VIDEO

My favorite quote:
"We will take something that is inherently challenging and make it a game"




WODS

Friday
"Karen"
Ughhhhhhhh

150 - 20lb wall balls for time
10:05

This workout OWNS me

Saturday

as a team of 4:
10k row
10k lbs dead lift
200 ring push-ups

Time: 22: something
I did 2,500m row and 12- 225  lb deadlifts and 50 ring push-ups.

Monday

Got to gym early so did a double WOD

wod 1: (made up by yours truly)
3 rounds
5 ring dips
10 ring push-ups
15 toes through rings

time: 6:40

wod 2:
10 min amrap
5 wall climbs
10 box jumps
5 pull-ups

6+2

Cash out: 5 min row total calories : 94

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

Its conquest deserves the best...

A facebook friend of mine wrote that this was the anniversary of the below speech.  If you don't get goosebumps listening to it, I'm not sure you have a heart.

What does this have to do with crossfit?  Well, listen to how he sets his goal...and the determination and leadership in his voice.   You have to remember that we were losing the space race when this speech was given, it is a pivotal speech in American history.

"We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win,"

Take away "go to the moon" and put your own goal in there.   I can say without question that I have yet to run across a CrossFit workout that was easy.  I want to better myself..it's not easy...it is hard.  It was HARD to get my degree in meteorology, it is HARD to keep a successful career, and it is HARD to achieve my CrossFit goals.  But regardless of how hard they are, I've never quit.  I've had to be talked out of quitting (which is what a good support system is for) but never actually went through with it.

So make this speech to your own body, challenge yourself and whatever you do..DO NOT QUIT.  I don't care if it takes you 4 hours to complete a WOD..FINISH IT!

WOD

Strength: 65% x 5; 75% x 5; 85% x 5+.  Back squat and shoulder press

5 min AMRAP 10 - 20lb wall balls, 2 wall climbs
4 min Tabata - Hallow Rock
3 min - AMRAP 24" burpee to box jump
2 min - AMRAP  double unders
1 min - Squat depth hold

Strength: did 6 of the back squats and 9 of the shoulder press

WOD:   4+2; 11; 31; 100; success

DIET:

I did exactly what I said in the previous post.