Part 1

For time:

50 Pull-ups

10 Burpees

40 Pull-ups

20 Burpees

30 Pull-ups

30 Burpees

20 Pull-ups

40 Burpees

10 Pull-ups

50 Burpees

Post time to comments.

Heyyyyyy, muscles!

Personally, I don’t care how genetically gifted someone is, how many of our 10 physical skills they’ve mastered, or how attractive they may be physically, but if they’re lacking in any of these 10 Mental Skills, they really aren’t ALL that.  So take this in stride, obviously I have tailored these to make them “crossfit applicable”, but know that by practicing these skills in and out of the gym, you will increase your attractiveness 448%.  Just an estimate.  And if there is something I have left off, please share in the comments.  Here is part one:

10 Mental Skills

1) Reading comprehension

If something is written on the whiteboard that you aren’t sure of, please just ask.  “5 rounds for time” means just that, nothing more, nothing less, unless you are scaling.  Workouts are much easier to complete if you understand what you are reading.  “AMRAP”, “every minute on the minute”, “partition reps as needed”, this is some common crossfit vernacular you should understand.  Reading comprehension will get you far in life.

2) Math computation

Quick, how many reps does 21-15-9 equal?  Ok, so you CAN count!  Seems that during a workout this skill tends to get neglected.  If you have trouble counting, find a system that works for you.  Don’t cheat yourself!  Mathletes rule!

3) Intellectual Curiosity

Does anyone know WHY we do the Burgener warm-up?  If you’re not sure, ask, look online, find out for goodness sake!  There is a reason and a purpose behind everything we do!  We aren’t just filling time. Be that annoying kid that asks “why” all the time (not really, cuz then your attractiveness seriously plummets)  Be interested in your process and you’ll get so much more out of it.

4) Critical thinking/Problem solving

Only 5 GHD machines and 20 people in my class!  What to do?  It’s pouring outside and I am not doing my handstand walks in the rain!  What to do?  My squat sucks and I’m supposed to do max overhead squats today??!!  What?!  I have to come up with my own warm-up!

??  I know many of you tend to turn off the brain when you step in the gym, “I don’t want to think, I just want to be told what to do”.  Now imagine this sentiment in your personal, work, and social lives….not super attractive right?  Thinking is cool.

5) Empathy

We all know what it’s like to be the newbie fresh out of on-ramp.  The first regular class can be kind of intimidating (I’m sure mine is).

 There are no strangers here.  It’s the ability to recognize and share in someone else’s experience, because we’ve been there, that makes PCF so special.  Show people the ropes if they need it, cheer them on, and commiserate with each other afterwards.

**Stay tuned for Part II where I will cover more mental gymnastics concerning “discipline” and my favorite “common sense”!