THE PR

THE PR

In CrossFit, we hear the term PR often. The ol' "Personal Record". When you are new to Crossfit, the PR's happen almost every single day. As you get into your CrossFit training, those will start to be less frequent. These PR's are due to the DRASTIC improvement in movement, mobility and just coordination of the movements. As these things get ironed out, your abilities improve, and you have made a ton of PR jumps then you will be reaching a point where it will come down to strength improvements for you to get PR's. They won't happen nearly as often. And for those that have been doing this game for a long time, it may be like 2-5 years before we get a PR in a particular lift. But when it happens, its a great feeling!! But do you ever think that your PR doesn't count because it's not very big next to others in the gym? Regardless of what others are getting in the gym, you need to be proud of and celebrate YOUR PR's because of what it means. If you have a lifetime PR and it's 100# less than someone else, it's still YOUR lifetime PR. Think about it...its the MOST weight you have EVER lifted in your ENTIRE life!!! That is HUGE!!! One of the greatest things Crossfit has ever done has gotten people proud of their performance. It's not about how much weight you need to lose, or what you need to look like. Those things happen as a by-product of the training. The emphasis of your training is what you can do and the best part of finding out what you can do is when you can do more today than you could yesterday! These improvements are what will keep you driving forward and need to be celebrated! Now when it happens that you aren't getting those new PRs like you used to, then its REALLY time to celebrate them when they do happen. When I say celebrate, I don't mean to go to the tallest mountain and shout it out, but I do mean to show the pride in yourself and your feat! If you have a PR board, write it up. If you have a PR bell then ring it, If you have a location on facebook where your members put their PRs up when they happen, then put it up! We all love to see each other succeed. We love to give high fives. These are perfect opportunities for them! So don't EVER shy away from your PRs! Take them when you can get them and hold them high!!! And DON'T EVER care what that PR is compared to anyone else. It's a PR for YOU!!:)

FEEL THE BURN!!!

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THE FIRST STEP

THE FIRST STEP

We are usually pretty particular about the way we do the things we want to do. The more important, the more particular we get. The more particular we are the bigger the plan and the more specific steps there are and this is where we get stuck. Analysis By Paralysis. We get stuck in the planning phase. We are mentally trying to work through the entire thing making sure our ducks are in a row and everything is perfectly ready to go before we do anything. It feels like we are doing exactly what we are supposed to be doing. We are "working hard" to get everything ready. The reality is that the only thing that is happening is time is passing by. For most things, your prep time is good but you don't need to have the ENTIRE thing outlined to the smallest item. If you are launching a person into outer space then yes have every point from the start to finish set up, but most of us are just wanting to change our weight or prepare for a competition, or buy a different car, or do a home project, or get a new job. If you have the main points down then you are good. Once you have your basic outline, then get moving! The hardest thing to do is to take the first step of action. The preparation is NOT action. Yes, you are busy doing stuff and yes it takes time, but there is ZERO forward motion. The only way the great plan or the great idea will happen is once you take that first step of ACTION. Many will hesitate here because they then open the door to "possible failure" or the chance that something bad might happen. In your planning, as long as you took a look at the general issues and you are picking a "best-educated guess" route, then its time to get to work. Don't WAIT for the perfect day or the perfect time or the exact perfect situation. Have 70-80% of the plan set up and then take the step. Think of it as jumping off the high dive when you were a kid at the pool. All the prep, all the thinking about it climbing up the rungs, walking out onto the board hovering high above the water, everyone looking up at you and you get to the end ....... and stop. You are still thinking but nothing's happening. Once you take that step, then it's on and you are flying! So if you have something you want to do, take ACTION. It will ONLY happen once the action has started:)

FEEL THE BURN!!!

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NO-REP

NO-REP

The Crossfit Games has the fittest people on the planet all battling it out doing amazing things. The amount of weight, the volume of reps, the speed! It's insane!! But something that I find very interesting is when there are "no-reps" that occur. If you watch many athletes, even the best of the best, a call of "no-rep" can stop them dead in their tracks. Whatever momentum that had, they instantly lose. A "no -rep" is never a good thing and in the quick events, it's even more costly because you don't have as much time to make it up, but a "no-rep" doesn't mean you are done. When people stop, its because they think they pushed past their limit and they need to rest, or they have a complete loss of mental focus and go from racing to mentally shuffling through the workout, or they have the ol' "what's the use anyway" thoughts. Sure an extra rep of anything sucks in a race but you know you have the capacity to do it so why make it a big deal. If you watch the best athletes, they will continue even though they got a "no-rep". They will even try to talk to the judge to make sure they know what they need to fix so the next one isn't a "no rep." But they don't stop. This is a MASSIVE difference. This happens in our regular life too. There will always be these little "occurrences" that happen that can stop us in our tracks if we let it. The computer takes a crap, the car needs a repair, a bill come in, we have a family thing pop up, you get in a fight, you get injured, you run into a speed bump at work, the plans you had fell through, etc. I could go on and on. Yes, these things suck. They will get in the way of what you are doing, they will make you have to do more work, they will slow you down, etc. but they don't mean you have to stop. You can keep doing your thing at the same speed and still handle this "thing" too. It's not a MASSIVE occurrence so don't change your direction or drive. Figure out what needs to be fixed while you are moving. Keep yourself driving forward. Don't let yourself get overly bothered by the life "no-rep", just don't stop. You can worry about it, or talk about it when that particular race is done. But in the meantime, just keep plugging away and don't let anything stop your momentum:)

FEEL THE BURN!!!

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STRESS RELIEF

STRESS RELIEF

We all know stress is a killer and will wreak havoc on your body. Many of us have turned to exercise as a stress reliever for our crazy days. Well if you are one of those people, good on you!! Exercise is an amazing thing for your body and the more reasons you have to do it the better! But if you think that doing a hard, super intense, mentally demanding workout is going to reduce your stress, your wrong! Your body doesn't understand the difference between all the different stresses in your life. It doesn't know financial stress over work stress over kid stress over relationship stress, etc. It just knows that bad things are happening and you need to "FIGHT for your life or FLIGHT and get the hell out of there". When your body is in this mode, all other functions of the body become a lower priority. This response is a primal protective response and was needed back when we were surviving in the wild. But today we have manufactured our own stresses. It's a badge of honor to see how much stress we can take. Our bodies are constantly in a state of stress. And this is BAD for us. So we need to find ways to relieve the stress. With workouts, you can take a mental break from stress since you are thinking about the workout and not your other issues. This is a momentary bandaid. But the physical stress you do when you get in there and try to crush the work, well the body sees this as more stress. Yes, its exercise but its a stress on your body. The heavy weight, the labored breathing, the burning of the muscles, your heart pounding through your chest. This is stress. And it's adding to the already full cup of stress you are dealing with. So how do we use exercise as a true stress reliever? Put the clock away. Don't worry about PR's or what others are doing in the workout. Don't plan on winning the workout. Put the blinders on. Your plan is to move. The outcome is NOT important. You want to give your brain a little rest, maybe drop some weights and you feel the release of the dopamine in your brain. But this isn't about training. It's about health and recovery. It's about relaxation and enjoyment. If you can bring it down a BUNCH and just move, then the exercise becomes a good thing. Don't fall into the trap of trying to CRUSH the stress out of you with a hard workout. All that will do is CRUSH you more. Just BREATH and MOVE. It's what the doctor ordered:)

FEEL THE BURN!!!

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HALF ASS

I feel that many times people will choose to fail. I don’t mean they enjoy losing or they enjoy not finishing something. But that they reap EXACTLY what they sow. It’s obvious that if you want to excel at something, or at least get better at something, that you need to try hard to do it. There will be bumps in the road of course but you keep pushing towards that goal. But if you don’t get back on the horse, then you will never improve. If you don’t push the limits, then you will never improve. If you try to improve, then you will never improve! And if you half-ass your way on anything, then you will not see success and you will get bored and want to stop. So if that path takes you to quit anyway, then why even do it to begin with? Can there be frustration with trying hard and pushing hard? There can be but at least you are on the train moving forward. That frustration can be used to focus your energies when you get help or more instruction from people. It can be used to help you to push through one more rep. It can be used to keep you moving through those cravings for bad food. There is always more pride in yourself when you are ALL-IN than when you are HALF-ASSing it. So decide for yourself, are you going to really try, and increase your chances of success in whatever it is you are doing? Or are you going to half-ass your way and never have a chance for success? The choice is all yours!:)

FEEL THE BURN!!

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