If you read yesterday’s comments you know there is a When-I-Got- Started-At-CrossFit-Suffolk comment by Barbara. Barbara and Sean appear in the photo below.
Perception is a funny thing. Reading Barbara’s account you’d think she was once the worst CrossFitter in the World. Nothing could be further from the truth though she had a difficult time squatting. She has since made significant improvements in her squat along with everything else. And yes, it’s true, like most women who are beginners, she couldn’t do a pull-up. Barbara touched on her pull-up experience a bit. What she didn’t say was she was the fastest person in CrossFit Suffolk history to go from not being able to do a pull-up to doing one strict pull-up in six weeks! Shortly thereafter she was stringing groups together. It was amazing to watch this development. Barbara was able to do what many other women take much, much longer to do because she decided on a goal and she worked on that goal everyday she was in the gym. The take home lesson here is this, and I’m guilty of it as well, almost everybody has one or two techniques they know they have to work on and they’ll say, out loud, “I have to start working on this.” We get distracted or we just don’t feel like working on things we’re not good at. Somehow the time goes by and we didn’t work on the movements at all except if they came up in a workout and then we just scale and hope we’ll get it sometime in the future. The reality of this situation is that hope is a poor strategy. Only a focused plan, with purpose, determination and resilience will win the day. This is how Barbara got a pull-up in 6 weeks.
Oh and Barbara was spot-on with one other thing she said….Sean was great at everything from the get go, but I’m sure he would tell you differently. We trained Sean’s sister, Sharon for a few months before she, along with her husband, George, also a former member (but close to our hearts), moved to Florida. Sharon was great at everything as well. I’m thinking that Sean’s family has the CrossFit-gene!
WOW…is it that time already? My the time has flown by! Check it out: 2014 CROSSFIT GAMES OPEN AND REGIONAL SCHEDULE. For those of you with the desire to compete, the Open will start at the end of February. Get it on your mind!
A FEW MORE THINGS I LEARNED Excellent, as always, commentary by John Welbourn, CrossFit Football and Power Athlete founder as well as the author of the blog the above article is from, Talk To Me Johnny. Hint: You do not need to be into football or a power athlete to appreciate the insight of Mr. Welbourn.—George
Workout of the Day
Back Squat: 1X8@70%, 2X8@75%, 1X5@80% quick up and down with no pause every set, rest 90 sec.
7 rounds for total reps of:
30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#
Rest 1 minute between rounds.
Post your scores to the Whiteboard.