Thursday, May 24, 2012


March 18, 2012

One of the most important lessons I have learned while crossfitting is the importance in focusing 100% on the task at hand. It is not enough to just go to the gym, or perform a WOD, work on a skill or go for a jog here and there. You have to submerge yourself in whatever it is you are working on and give 100% if you want 100% results.

We all know the common "its not working" excuse that a lot of people have. I had it too at one point in my life, it really wasnt that long ago... but it feels like a lifetime ago. The problem was, I was going to the gym, but I wasnt giving my 100% all the time. I was going through the motions, but not committing. I had a problem saying "no" to cakes, cookies and take out... when I knew it was going to hinder my performance and progress. I would "kind of" do a workout and if I was "tired" I would let it take over. I didnt push, I didnt really want it...

I am not saying that there is not time for cheat meals, relaxation and what not... but what I am saying is, if you want results and you only give 50%, that you are only going to see 50% of the results.

During not just a skill or strength session, but also a WOD, its so important to practice good form and really pay attention to the movement. Its better to have perfect form and a slower time or weight. Its better to perfect the steps that will get you to the finish line than it is to get to the finish line quickly and have an injury.

Personally I know the things I have to work on and thankfully my coaches know them too. They help to guide me in the right direction and they know my level of intensity and what I am capable of. In the last month or so since I have decided to take a positive approach to everything in life (yes this is a task for me). I have also really been focused on giving 100% to each and every workout. The "pain", sweat and heavy breathing is temporary... I know what I want and I am not going to stop till I get there!

I am committed 100% to my new lifestyle. I have made the "crossover." It is my decision to be paleo. It is my choice to crossfit. No one makes me do what I do... I want it, I have to get it myself. Commitment is key.

I am committed.

Jog 400m
3 Rounds
- 10 Back Extensions
- 10 Squats
- 10 Situps
Jog 400m
Group: 9 Fundamentals

WOD: Negotiate
3 Rounds for Time
- 50 Double Unders
- 15 Front Squats (95)
- 15 Push Jerks (95)
(13:45 Rx)

Deadlift 5-3-1+
205 (5), 225 (3), 225 (3)


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