For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
- coach's thoughts
As of late I have noticed a bit of paradigm shift in the gym. Some of it I perceive as positive, some of it not so much. The staff and I have encouraged each and everyone of our beautiful little community to sign up and register for the Open. As coaches we know that their is simply no better way to increase confidence and improve performance than competition. That is, at it's heart, the reason that CrossFit as a fitness methodology is so effective. The spirit of competition. Whether you like it or not you have been competing (and winning) more than you care to realize. Think about this: before you even existed as you know yourself today, The super-studly, multicellular, intelligent higher life-form that stares back through the mirror every morning. You were one single cell. One cell, with one purpose... find that friggin egg. You guys remember your human sexuality courses in High School/College? Do you remember how many other *ahem single celled organisms had the same mission??? 200-500 million. You know what? Look in the mirror, you won. How about the job you currently have? Or that space you occupied in whatever college/university you went too? Fact is, you have been competing your whole life. That's why you are who you are. Competition is a beautiful thing! It brings the best out of us.
Now! That being said, lets rein a shade of perspective on this whole topic. While some stress is a necessity, too much is fatal. Friends, DON'T GET DOWN ON YOURSELF FOR NOT DOING 1000+ REPS ON 14.WHATEVER! That is so far off the reservation of self improvement and the exact opposite of our intentions! First of all unless your last name is Fortunato or Froning you really don't even have the right to get that upset. For that level of athlete, remember this: Fitness is their job. It's how they make a living. Their livelihood depends on their performance. They live in gyms, they workout 2-3xs a day, they don't assume that it's "cool" to cheat on a meal or a rep, they are constantly stretching and working on technique. If Peyton Manning wants to be pissed at himself for throwing less than 200 yards and getting picked off twice, I get that. Football is his job, he gets paid to perform. If Joe Schmoe wants to get all negative nancy and belittle the flag football team he roles with on the weekend because of a loss, I have a problem with that. If it's not fun, why do it??? Why put yourself through the grind and hard work, just to hate yourself more when you're done than when you started? That makes NO SENSE. Remember your purpose. Hold the reason you started this path close to heart. Never forget it, never doubt it... Remember that you started this because you strive for self-improvement. Whatever the surface reason was (most likely vanity, lets just be honest) you decided that something needed to improve. What a noble concept...can you imagine how the world would be if we just dedicated ourselves to that notion? I applaud you on your decision and your follow through. Now tell that negative voice in your head that coach said to "shut the fuck up". You are doing great and if you doubt that then take a moment and ask yourself: out of all my "civilian" friends/family (non crossfitters, elitism fills me with LULZ) who can deadlift their bodyweight? Who can even do 1 single pullup or is at least trying to get there? Who even knows what a "Snatch" is (giggling is permitted either way) let alone can do one? I can go on and on but I won't.
So give yourself a pat on the back. Recognize where you came from and where you are. Use the open as a positive tool to get the absolute best out of yourself.Most importantly, Have Fun! You get to practice CrossFit in it's purest, sweetest form! No strategy necessary besides a suicide pace and the pride of doing your best day-in and day-out. Enough with the self-deprication and negative inner talk. Don't be mean to yourselves, thats my job. Gym time is your time and at least you're suffering in a room full of people that you mostly like! Do your best and grow, don't be afraid to put yourself in the scary space of non-complacency and give yourself the chance to rise to the occasion. My man Teddy Roosevelt said it best:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
― Theodore Roosevelt