HERE WE GO! Saturday Comin’ so it must be a PARTY at Legit!
8 AM…. Can’t Wait! Took my Senior Day on Friday so I am rested and ready to Rock!
9 AM will be Kickin! You have my guarantee. For those who are doing the 8 AM please stay and do the warm up with the 9 AM class if you can (great cool down). This gives our new folks a chance to meet you and feel comfortable at OUR gym. It demonstrates that at CFL there is no separation between the people who can do Fran strict, those who are trying to get a pull up for the first time, and everyone in between. You inspire these people with your stories about when you couldn’t do a pull up, climb a rope, when I couldn’t do a double under and when they see what you can do today. BTW – I did my first workout this week where I did all 200 DU’s! It ain’t braggin’ if you back it up! #coachgoals
As I always say, we at CFL have something special, and we need to share it with as many others as we can.
So… 9 AM’ers… Going to be a really cool workout. As always, for the Big Dog Vets you can figure out your own options and modifications based on the workout. To a greater extent you get to program your own self (southside English I know, axe my girls if you don’t understand). I will provide the guidelines, and you figure out what your body needs based on your goals.
As with last week, when the class is large and chaotic, our CFL Vets’ ability to self manage and direct while the coaches deal with the Newbies is GREATLY appreciated.
This is US… Pretty Freakin’ Cool!
As a Coach, My Wish for You is That You Finish Last! Consistently!
Over the past few weeks I have challenged my workout companions (Buddy System, right!) and classes to focus very hard on finishing the Legitimus workout last. Not only last, but dead last! I believe strongly, that as a member of CFL, you should have a goal to finish a workout last at least once every two weeks.
Why? Here’s why! Finish last because:
• You “Traded Up” and did pull ups rather than ring rows, hand stand holds rather than walk out pushups, ring dips instead of parallet dips… you went to the next level of a progression rather than hanging out in your comfort zone
• You focused on your form and ensuring that every movement was as perfect as you could make it at that moment in time rather than simply rushing through to complete the reps in whatever haphazard fashion they may have been presenting themselves to you at that time
• You tried a brand new movement in a WOD for the first time
• You went heavier. longer, harder than you ever have before
The global Crossfit mentality is to go crazy, all out, whatever it takes to finish first. Certainly regardless of form and efficient performance and, in many cases, regardless of safety.
Two of the best examples of embracing the theory of “CFL Finish Last” that I personally admire and who we all can learn from are two of our youngest members. Brandon (B) and (Mad) Max. They finish last consistently! They finish last because they do all double-unders instead of falling back to singles when they miss, push themselves to do pull ups instead of ring rows, do heavier weights to push their limits and build strength rather than worrying whether they will “win the workout”. So cool to see that level of mental maturity and physical discipline in those so young.
The picture attached with this post is one of my favorite CFL pictures ever. It is me... last year at Murph… finishing DEAD FREAKIN’ LAST! Take a good look at that picture and everyone in it and I can’t imagine it won’t make you want to finish last too!
As I was walking out of the 4:30 PM workout tonight Coach Marc asked me if I wanted to go for a run. I absolutely did not. I was going home after a long day of work and a hard workout.
Encouraged by the unsolicited and wholly unwelcome offer, but inspired by his additional effort I agreed. We ran…jogged, we talked, and we went about ¾ of a mile. Got back to CFL and I said I loved the Atlas stones… let’s do some. OK. I did 5, Marc did 5. Done! I said I am going to do 5 more… Marc said “Cool… I’m good.” I did my 5 and Marc said “OK, now I have to do 5 more.” And he did.
Marc pushed me and I pushed him. I have challenged Jen D in muscle ups, Marky Mark in running, Marc in Atlas Stones, Max in double unders (we all know how that worked out) and all of my 50+ guys (Jim T et. al.) to go after the utes (youths) during workouts
We were running the Legitimus loop on Tuesday and a 20-something kid went way out ahead. I said to Marky Mark “Go reel him in.” He looked at me stone faced, didn’t blink, and said “I got it.” He took off and ran that young man down. I had no doubts! Are you old? Young? Male? Female? It doesn't matter.
My challenge to you is Buddy Up! Identify a person who you enjoy working with, who will push you, inspire you, and make you better. Put a formal challenge in place with another CFL member (not public but only between you and them) whether it is achieving a movement, getting a muscle up, a hand stand push up, a pull up, completing a workout in a given amount of time, running the Hill in X minutes, whatever... Decide whether you want to compete, or work together to achieve the goal (both are great and one is not better than the other).
We all have challenges motivating ourselves and getting to our goals. But when we can find motivation, inspiration, partnership, camaraderie, support, and challenges in each other it helps to push us and elevate us to completely new levels.
As we know at CFL we can all achieve amazing things by ourselves, but what we are able to achieve together is so much more. That's why we do what we do!
Enjoy your achievement!
Your achievement might be that you got to Legitimus and worked out.
It could also be that you got a double under or a pull up or you learned how to squat or do a push up. Or that you just had a good time at the gym.
It could be a number of things that you achieved.
Be victorious! Own it! Hold it near and dear, protect it! There's a nasty virus in the air that sucks all of the life outta your achievement out of your victory! It's called being busy, negative self talk, or lusting for the next thing or just looking a gift horse in the mouth and not seeing the achievement at its full value. This virus has many names but it always does the same thing... kills your victories!
Own your victory, make it last! Don't judge it or lose sight of it, hold it up in front of your eyes and let it lead you to more victories!