Friday, 08 April 2011
Go Freddy Go! I love the points he makes in this article.
Integrity in your movement. I have always said honesty is the statement of truth and integrity is the maintenance of truth. In other words...anyone can state what is true and that makes that person honest and it really doesn't take a lot of effort to state what is true...you just say it. But, if you have to maintain truth...that is a bit tougher. It takes concerted effort to act in a manner that is consistent in what you have said. It's hard to have integrity.
Here's an example: if you say "I am going to do some squats"...are you really? Is your spine held in it's strongest possible position? Are your knees tracking out over your feet? Is your weight rooted in the center of your foot with your heels on the ground? Is the crease of your hip going below the top of your knee? If you answered "no" to any of these questions, then you aren't doing squats as we define them. You didn't lie or tell an untruth and you didn't even withhold information, but you didn't act in the manner that you stated you would. You lack integrity. If you state "I did squats" after completing the movement, when in fact you did something other than a proper squat...then you are a liar...you didn't do squats as prescribed...you did something other than squats. Like I said...it's hard to have integrity. How hard are you willing to work in order to maintain the truth...to have integrity?
I'd love to hear the arguments that may ensue over the semantics and definitions and contexts of honesty and integrity...I'll leave it up to you to bring it up in conversation sometime. I'll move along to what Freddy has to say about being a better CrossFit athlete...although I think his points apply in many other arenas as well.
Number one: are you compromising on full range of motion (ROM) because you are tired or because it hurts? Well, suck it up buttercup...take a break...let the ATP build up in your muscles so you can do the movement correctly and next time you'll be stronger and won't tire as quickly. Or don't. I will still tell you that you can improve your ROM, and you'll still be tired and it will still hurt.
Number two: if you are not thinking about EVERY SINGLE REPETITION, then you are cheating yourself. Concentrate more. WOW. If you are just trying to get through the workout without putting thought as to how you can benefit from every movement your body makes, then you lose. It's maybe not wasted effort, but there's unappreciated value that is lost forever. You'll have to do another movement, correctly, in order to get the value that was missed. Concentrate on every single aspect of every single movement. Or don't. I don't care if you don't care.
Number three: holy shat on your neighbor Batman! Do you really think you are doing your buddy a favor when you count a rep that sucks? BS! You and I know that everyone suffers during a workout, but if you "do them a favor" and count a thruster that isn't deep, or count a wall ball shot that misses the target, you look like an ass because you have no standards and you don't have the guts to hold anyone else to an appropriate standard. Yeah, I just called you a gutless ass. That's because gutless asses have no standards. Deal with it or change. Or don't. I will call you out if I see you not meeting the standards I know you can meet.
Number four: OK, here's where I've fallen short. Many times I have thought..."I bet they would do that correctly if they could see how they are doing it incorrectly". I have a camera, several in fact. If you want to see how you can improve your movement, I will show you. I am a firm believer that listening to your coach is adequate for improvement, but hey, the camera is a tool, so why not use it? (Please don't get me started on using mirrors to check your form.) I can use my camera or you can bring your own camera. Get over the fact that we all look a little goofy on video. Or don't. I'll still video you and study your movements to help others if you don't want to help yourself.
Number five: Ah, yes. Burnout. Love it. Some of you might be addicted to the workouts...a CrossFit addiction perhaps? Well, if you are addicted to CrossFit, then you would be addicted to pushing yourself extremely hard, but also addicted to the rest days and even an extra rest day every now and then. If you show up five days a week and push yourself to the limit every time, then you probably aren't getting the most out of your workouts. You should take an extra rest day if necessary, or come to the workout knowing you will be taking it really easy on yourself. Conversely, you might be burned out a little and don't know it. When's the last time you were really sore? Or really run down from pushing yourself so hard at a workout? If you don't get sore and don't get run down, you are probably just going through the motions and are showing up for the sake of showing up. It's not a bad thing to be addicted, just make sure you are getting stronger from your addiction...not holding steady and certainly not getting weaker. So ask yourself if you are going through the motions. Or don't. I'll still push you to lift heavier or go harder (while maintaining integrity of movement!), and I'll still encourage you to take an occasional extra day off when you need it and re-evaluate why you are here.
News, Announcements, and Special Events:
Times:
2 minutes each:
"Skipping Nancy"
Five rounds for time:
Integrity in your movement. I have always said honesty is the statement of truth and integrity is the maintenance of truth. In other words...anyone can state what is true and that makes that person honest and it really doesn't take a lot of effort to state what is true...you just say it. But, if you have to maintain truth...that is a bit tougher. It takes concerted effort to act in a manner that is consistent in what you have said. It's hard to have integrity.
Here's an example: if you say "I am going to do some squats"...are you really? Is your spine held in it's strongest possible position? Are your knees tracking out over your feet? Is your weight rooted in the center of your foot with your heels on the ground? Is the crease of your hip going below the top of your knee? If you answered "no" to any of these questions, then you aren't doing squats as we define them. You didn't lie or tell an untruth and you didn't even withhold information, but you didn't act in the manner that you stated you would. You lack integrity. If you state "I did squats" after completing the movement, when in fact you did something other than a proper squat...then you are a liar...you didn't do squats as prescribed...you did something other than squats. Like I said...it's hard to have integrity. How hard are you willing to work in order to maintain the truth...to have integrity?
I'd love to hear the arguments that may ensue over the semantics and definitions and contexts of honesty and integrity...I'll leave it up to you to bring it up in conversation sometime. I'll move along to what Freddy has to say about being a better CrossFit athlete...although I think his points apply in many other arenas as well.
Number one: are you compromising on full range of motion (ROM) because you are tired or because it hurts? Well, suck it up buttercup...take a break...let the ATP build up in your muscles so you can do the movement correctly and next time you'll be stronger and won't tire as quickly. Or don't. I will still tell you that you can improve your ROM, and you'll still be tired and it will still hurt.
Number two: if you are not thinking about EVERY SINGLE REPETITION, then you are cheating yourself. Concentrate more. WOW. If you are just trying to get through the workout without putting thought as to how you can benefit from every movement your body makes, then you lose. It's maybe not wasted effort, but there's unappreciated value that is lost forever. You'll have to do another movement, correctly, in order to get the value that was missed. Concentrate on every single aspect of every single movement. Or don't. I don't care if you don't care.
Number three: holy shat on your neighbor Batman! Do you really think you are doing your buddy a favor when you count a rep that sucks? BS! You and I know that everyone suffers during a workout, but if you "do them a favor" and count a thruster that isn't deep, or count a wall ball shot that misses the target, you look like an ass because you have no standards and you don't have the guts to hold anyone else to an appropriate standard. Yeah, I just called you a gutless ass. That's because gutless asses have no standards. Deal with it or change. Or don't. I will call you out if I see you not meeting the standards I know you can meet.
Number four: OK, here's where I've fallen short. Many times I have thought..."I bet they would do that correctly if they could see how they are doing it incorrectly". I have a camera, several in fact. If you want to see how you can improve your movement, I will show you. I am a firm believer that listening to your coach is adequate for improvement, but hey, the camera is a tool, so why not use it? (Please don't get me started on using mirrors to check your form.) I can use my camera or you can bring your own camera. Get over the fact that we all look a little goofy on video. Or don't. I'll still video you and study your movements to help others if you don't want to help yourself.
Number five: Ah, yes. Burnout. Love it. Some of you might be addicted to the workouts...a CrossFit addiction perhaps? Well, if you are addicted to CrossFit, then you would be addicted to pushing yourself extremely hard, but also addicted to the rest days and even an extra rest day every now and then. If you show up five days a week and push yourself to the limit every time, then you probably aren't getting the most out of your workouts. You should take an extra rest day if necessary, or come to the workout knowing you will be taking it really easy on yourself. Conversely, you might be burned out a little and don't know it. When's the last time you were really sore? Or really run down from pushing yourself so hard at a workout? If you don't get sore and don't get run down, you are probably just going through the motions and are showing up for the sake of showing up. It's not a bad thing to be addicted, just make sure you are getting stronger from your addiction...not holding steady and certainly not getting weaker. So ask yourself if you are going through the motions. Or don't. I'll still push you to lift heavier or go harder (while maintaining integrity of movement!), and I'll still encourage you to take an occasional extra day off when you need it and re-evaluate why you are here.
News, Announcements, and Special Events:
- SPRING LEANING clarification: The "weekly" assignments are actually "every ten day" assignments. Number 1 is for the first ten days, etc. etc. And NO! You don't give up sugar for only ten days!
- Trainers' meeting: Saturday at 7:30am.
Times:
- 6am
- 9am
- 6pm
- Bodyweight / gymnastics
- Odd objects / weightlifting
2 minutes each:
- Row
- Run
- Ride
- TGU
- L-sit / L-hang
"Skipping Nancy"
Five rounds for time:
- Singles x500
- OHS x15
Another one of your famous workouts...Two small things, end up kicking my butt! They always look easier written than actually doing them!
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I know, its that budget thing! dang the bt wod's
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