Habits over time

Thursday, August , 2012

Mobility:
After DROM, 2 minutes (cumulative) at the bottom of the Overhead Squat

Strength/Skill:
7 x 2 Heaving Snatch Balance, 60 seconds rest

WOD:
“Nasty Girls”
3 Rounds for time of
50 Squats
7 Muscle ups
10 Hang Power Cleans

Cool Down:
German Hang, 1 minute
Samson Stretch, 30 seconds per side

IMG_4415
Bottom of the Overhead Squat!

 ‘Nasty Girls’ is a classic CrossFit workout not only in it’s prescription (a triplet of metabolic conditioning in air squats, a weightlifting movement in hang power cleans, and a high skill gymnastic movement) but in that it has been around for a very long time, and it was one of the first CF WOD videos that demonstrated just how badass CF Women could be.  G posted it not too long ago and it’s absolutely worth watching again, if only for the last few minutes.

This leads me into a post I’m going to steal from my good friend Chris Mello of CrossFit 818, writing about habits.  There are several sites I follow and this was too good to not repost here:

I believe in excellence being practiced no matter what your current skill level is. If you are an elite athlete it is a direct effect of your practice, attitude and consistency that has gotten you there. If you are are a beginner you can adopt the same traits as the best and eventually with that same practice, attitude and consistency you can not only become elite but have the potential to beat the elite. Last week I discussed the MINDSET OF THE ELITE and how they think. This week I want to show you the principles you need to adopt to become one!

Show Up Everyday.
What separates the best from the rest is showing up everyday. How many times have you wanted to ditch a workout? Did you? Or have you ever let a bad day at work carry over to your workout? Highly Competent CrossFitters (lets call them HCC) not only show up physically, they show up focused, positive and ready to BRING IT everyday!

Keep Improving. 
HCC’s are always searching for ways to learn, grow and improve. First they journal and track their progress religiously (can’t improve what you can’t measure). Second, they find what they need the most work on. Lastly, they develop a plan and commit to improvement daily. 

Follow Through with Excellence.
I’ve never met a person I considered competent who didn’t follow through. Willa A. Foster said, “Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of alternatives.” Performing with a high level of excellence is always a choice, an act of the will. I’ve have come across a lot of people that say they will do anything to accomplish their lofty goals, but when it comes time to commit or the ‘going gets tough’ all I hear is a ton of excuses and very little action. I have always said there is someone out there who is less athletic, has less money, more obstacles, less support, less time that is getting the results you want… So why can’t you?!

Accomplish More Than Expected.
HCC’s always go the extra mile. For them, good enough is never good enough. One of my favorite quotes of all time is, “The body will quit a thousand times faster then the mind will”. Especially in the heat of a WOD we all have more in the tank, we can push harder, stay more focused and be in control. Every time we push ourselves harder then we ‘think’ we can we stretch our comfort zone. And every time we stretch our comfort zone we prove to ourselves we are capable of more. 

Inspire Others.
HCC’s do more than perform at a high level. They inspire and motivate the people around them to do the same. 

Where do you stand when it comes to getting the job done? Do attack the workout with a fervor and perform at the highest level possible? Or is good enough sometimes good enough for you?

Reflect back on your workouts this past year, where have you consistently performed? Do you compete at the level of the group? Or do you help raise the bar of the group? 

Inspiring others is a two way street. First, you help others raise their performance by bringing the intensity and positive attitude to the class. And in return you get a better group of classmates that will add to your workout and performance. It’s a WIN-WIN!

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