Prelude:
I am writing this after writing what follows. This is for all of you. Some of you need to hear every word. Some of you know every word already. I hope that as you read this you see it as I have intended. Not as me scolding or reprimanding you or someone else, I hope you and see it is an inspiration to come together, to support each other, and to reach for that next level.
Post:
Sunday was an interesting day. Here are some take away points.
Odd Objects
They are essential to this cycle and essential to the Games/Games Team athlete. The past two to three years of CF Games Team competitions have revolved around team lifts of odd objects. They can be hazardous/dangerous. I will continue to program them. Be careful when using them.
Attitude
I lost my cool Sunday, and there is no excuse for that. What follows will sound like an attempt to excuse my outburst... it isn't. It may be the reason I said certain things, but it is not an excuse. I recognize that what I said was not appropriate for the setting and I apologize for that. I am truly sorry. That being said, let me address the issue:
Team
Each of you make sacrifice to show up for competitor team practice. Each of you make these sacrifices for many reasons. Competing in CrossFit is supposed to be fun. It is also supposed to be challenging. You come to COMPETITOR TRAINING in order to train to be a competitor... or at least you should. If you cant be serious about what other people are trying to accomplish, don't come. We have goals for each other and for our gym and for our competitors. Don't make light of these goals, strive to reach them.
Some of us need to step up. Some of us need to shut up. Some of us need to continue to be the example we are being. Some of us need to do all three.
If this were "Just Crossfit" you guys wouldn't make the sacrifices you make. You wouldn't pay the money you pay to travel and compete. You wouldn't show up for training sessions and team meetings and practices. You do this because you love it and because you are good at it.
Here is the most important thing I have said to any of you: "Get out of your own way". If you want to do this and you want to be successful at competing in CrossFit, then you have to allow yourself to take it seriously. LOTS and LOTS of things have been, are, and will be more important than this. I understand this wholeheartedly. The issue is this: Many of you train 20 plus hours a week for this. You wake up and go to sleep thinking about fitness for time. You have set goals for yourself in this sport. The worst thing you can do is undermine yourself by telling yourself "it's just CrossFit". Stop being your own saboteur. Start taking yourself seriously.
If you show up for this, and you are gonna ask a team to count on you... have the decency to take yourself seriously.
Have fun doing it. No one is asking you to remove the fun. I'm just asking you to "Get out of your own way"
AM STRENGTH
Front Squat
2 @ 70%, 2 @ 75%, 4 x 6 @ 80%
Split Jerk
15 Minutes to find 1RM
then...
EMOM for 5 Minute 1 rep @ 85% or HAP
10 Min EMOM
Even: 5 Tire Flips
Odd: 50 M Sled Pull
If you are going to HOA, accumulate 15 tire flips and 4 sled drags at your own pace.
CLASS WOD
COMP WOD
In teams of three (same gender)
Follow the leader AMRAP for 8 Min
10 Fat Bat Thrusters
15 Toes to Bar
5 Plyo Clapping Push Ups
