CROSSFIT SUFFOLK   ***  Forging Elite Fitness

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Lisa and George with Coach Greg Glassman, the founder of CrossFit.

Our great friend, Gillian Mounsey, is attempting to do 100 muscle-ups within one hour to raise money and awareness for Hope For The Warriors. 

" The mission of Hope for the Warriors™ is to enhance quality of life for US Service Members and their families nationwide who have been adversely affected by injuries or death in the line of duty. Hope for the Warriors™ actively seeks to ensure that the sacrifices of wounded and fallen warriors and their families are never forgotten nor their needs unmet, particularly with regard to the short and long-term care of the severely injured."

Gillian's mission is called Operation Pull For Hope and the event takes place on November 14th.  Please support Gillian as she supports our troops!  Click on Gillian's name (above) for further details and making donations….and to watch Gillian executing perfect muscle-ups…easily!

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LOST IN COMPETITION

By Lee

Everyone has individual goals and ideas for what they hope to achieve by CrossFitting.  The one thing everyone has in common is that they want to achieve a higher level of fitness.  Some become extremely competitive.  While we see nothing wrong with competition and believe it's a good thing when it's kept in proper perspective, we also notice that the competitive drive may make one's attitude less than desireable.

We work hard to make sure the training environment is not only about progression, improved performance and commitment, but also about harmony, good sportsmanship and support.  Focusing on "competition" only will cause an imbalance somewhere in your training.  Some will ignore the "signals" the body is sending that something isn't "right" just so they can do the workout of the day as prescribed while trying to "beat the whiteboard".   This past Saturday while addressing a question about recovery Coach Greg Glassman, CrossFit's founder, stated, "if your athlete isn't feeling great mentally and physically then the workout should be scaled."  You need to pay attention to recovery and how your body is responding.  You need to pay attention to a "slight, nagging" injury.  Those small problems can easily turn into major problems when ignored. 

We also need to pay attention to technique.  Using weight that's prescribed before you get the technique down is a recipe for disaster.  Lighten the load until you're really ready for the the prescribed weight.

We need to pay attention to at what point of a workout we start to experience technique degredation and fatigue.  We need to understand what our strengths and weaknesses are.  We need to have a clear vision of what our goals are, especially if you are a competitive athlete.  If you have an upcoming race, match, fight or other athletic event and your goal is to beat everyone on the whiteboard then you have the wrong goal and wrong focus.

Having no goal is just as bad if not worse.  Everyone wants to be fitter.  We get it.  What are your goals though?  Be specific.  Record your workouts, times and weights.  Record what you ate and how long you slept everyday.  Recording will help you achieve your goals and it will facilitate you seeing "where you were" and "where you're going".  No direction means slow or no progress.

Want to be faster?  Become efficient in moving at a full range of motion properly. Want to be stronger?  Slowly increase the amount of weight you lift while doing strength workouts and auxillary work.  You cannot focus on what you need to do to improve if you have one eye on your technique and one on the whiteboard.

There's nothing wrong with being competitive.  Being competitive is a great way to stay motivated.  The emphasis should be on getting to the competitive level safely and efficiently.  Your initial goal and the permanent underlying goal should be a better you.  Your main competition should be the person staring back at you when you look in the mirror.  Become a better athlete than the one you were the day before.