4 Rounds not for time of:
10 Ring rows @31X0
10 Handstand Push Ups @31X0
10 Push Ups @31X0
2000m Row for time
We have been open for just over 2 months and we have been growing more and more and as a Coach I watch you all come in day in and day out and kick ass, but also I watch some of you come in and drag ass occasionally. So I want to put you into my mind, and what I am thinking so that you can take a minute to enter your own mind to do some self reflection. I will do this by doing a multi part series that will address rest, sleep, exercise in and out of the gym, nutrition and why we program the way we program.
I want to start part I by calling it why I use “CrossFit” and what it means to me so that you can ask yourself “why do I CrossFit?”
Most of you have heard my background about how I got injured and the long road back, multiple injuries and how that has fueled me, but most of you may not know how I actually came to CrossFit and why I use it today.
I want to start by talking about how I got introduced to CrossFit as an experience that I will not forget and I hope that yours is/was too. My intro to CrossFIt started when I was about to graduate from THE UNIVERSITY OF DENVER (possibly the finest establishment of higher learning out there! Alright I am done). At this time I had changed my eating habits, lost some weight, and was feeling great and decided that I was going to start helping other people with their physical (both appearance and performance) goals. So, I started by doing some research and finding out what most people considered the best Personal Training certificate (without a bachelor’s degree, I had not graduated yet) and that was the National Academy of Sports Medicine (NASM) so I went after it. I read a text book in a week, and took the test so then I could train people ! Yes! Wrong. About two weeks after taking the test my Brother came to me and told me someone that he worked with was going to open a “CrossFit gym” and I said what is that? He encouraged me to set up an appointment with this guy and do a workout? I wondered if this was a job interview or what? He encouraged me it was an interview, and to wear gym clothes. Huh? Well that day we met in a typical style gym (similar to a 24 hour fitness) and he said we were going to do a Hero workout from the “main site” (crossfit.com) called “Michael” which is 3 rounds of: 800m run 50 situps, 50 back extensions for time. I thought, “hey I have hiked 14,000ft+ peaks and do an ab routine everyday at the gym after my 45 minutes of eliptical this shouldn’t be too bad.” Wrong… again. I got crushed. I loved it and he offered me a job, but said I had to get a level I, so I did two weeks later.
Sidenote: I got bronchitis in this time period and went to my level I with the remnants, and if you have been to a level I you know how bad that is.
So we opened a CrossFit Affiliate and started training people. I trained (as I do now) right along side with them. And to this day I remain in the best shape of my life because of it. But back to the point.
I was living in Denver (a place that I still refer to as Nature’s Playground) and hiking once to twice a week, sometimes covering over 30 miles in a week above 10,000ft and because of CrossFit encouraging me to regularly learn and play new sports; I bought a mountain bike. I was in love (with Audra and my bike of course) and Audra and I biked big mountains 3-5 times a week while still working out. I regularly thought “well this is why I CrossFit” bringing me to my point.
You guys come in and kill it 3-5 times a week and as a business person I love that because it is your monthly contributions that keep the place open. And I selfishly love it because I love to see you all and talk with you all, and I love watching your progress. First pull-ups, muscle ups, no pain where there used to be pain and full mental transformations with confidence and body images. But there has to be more to this picture to keep you exercising. Here is CrossFit’s definition of fitness:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
- Regularly learn and play new sports!
The last bullet point is the most important one. Do I want you in the gym 3-5 times a week? Yes? Do I love to see 1st pull-ups, muscle ups, running for the first time in years? Yes. But do I want you outside and trying new sports? Yes. Even if that comes at the cost of coming to the gym 3-5 times that week? Yes.
I have struggled moving around so much to so many different terrains and finding new things to do, but I have decided to make the dedication to getting out of the gym more (even down here in the flatlands). Audra and I love to play tennis and we have decided that we have to get back to that. I love to ride my mountain bike and these so called “mountain bike” trails down here just do not cut it for me, I just do not enjoy them so I have talked with Patrick about doing some road biking with him because time on a bike is the best thing that I can do for my mind. Find a new sport, with your new level of fitness and USE IT!
So in this first installment I want you all to take a minute to ask yourself “what do I want to do with my new level of fitness?” The exercise is great but showing it off in something that gives you pleasure is the best thing that you can do for yourself, I promise!
Take 5 minutes in quiet and ask yourself the following:
- What can I do outdoors that gets me moving that is not the gym?
- Are there any events that are coming up that I can train for, to challenge myself to finish them. i.e. mud run, 5k, 10k, half marathon, full marathon, mountain bike race, sprint triathlon…
- How can I have more fun physically outside of the gym?
- Is this activity mentally restorative for me? You will find using your brain to learn new sports can be challenging but also it is extremely rewarding!