Workout of the Day:
Rounds of 21-18-15-12-9-6-3 for time of:
Kettlebell Swings (as heavy as you would like)
Box Jumps (as high as you can handle)
Push-ups
CrossFit Kid Simon demonstrates the perfect push-up. Join Simon and the rest of the CrossFit Kids group on Tuesdays and Thursdays at 5:00 p.m.
The Value of Hard Work
Written by Mike Hom
How many times have you asked yourself during a WOD, “Why do I do this to myself”? The question has traveled through my head many times. Some of the stuff we do really does beg the question. After some reflection, I’ve boiled down three possible factors to help answer the question.
First, working hard builds character. I look at training as a self-imposed task of extreme difficulty. A workout is as hard as you make it. You want to get a first-rate time? Then you better go hard. You prostrate yourself to a sense of risk that, give your level of effort, you will receive a very tangible reward that is a direct reflection of your invested effort.
Second, working hard builds integrity. Going hard at maximum intensity increases the probability that your movement will be less than ideal. The key is to ensure that you are always actively pursuing virtuosity – the ability to perform the common uncommonly well. (This is a well-respected, but too often neglected CrossFit standard of excellence.) The ability to focus your efforts on virtuosity while constantly pressing the threshold for maximum intensity creates mindfulness that carries into all aspects of life. Achievement of a result might be the goal, but the achievement is nullified if you cheated to get the result.
Third, working hard builds confidence. The positive feeling of accomplishing a difficult task changes how one views him or herself. CrossFit helps individuals develop confidence by setting before them tasks that, once impossible, are conquered through consistent effort and learning.
So the next time you ask yourself why you do this, remember that it is not just about the workout. If you can fight through some insane workout with 110% effort while maintaining your focus on doing things the right way (i.e., taking no shortcuts), chances are you’re the kind of person that is going to do the same thing in every other aspect of your life. And that is one of the reasons I am proud to be a member of this community.
Way to go Simon! That is one good looking push up.
Why do I do this? I agree we all have probably at one point or another have asked ourselves that question. As a track coach I have athletes of all shapes and sizes, all with different reasons for participating. In particular there is one boy, who I like very much and is a good kid, but he moans and groans every time we have to do a workout but he never dogs it. Finally I asked him why you are here if you constantly hate doing any of this. His reply was simple and to the point, “If I didn’t do this I would get fat.” I respected that answer and since that point I understand him and his goals much better.
As a coach I feel it is important to know your athlete’s motivation and goals. Also as an athlete I feel you need to be able to communicate to your coach what your expectations are and how much you are willing to give of yourself. I hope we have a nice “Why do I do this?” discussion today.
Great workout this morning. I love those met con WODs. Hmmm I wonder why?
Elle and Amy, solid work ladies. Your form was stellar throughout and although I know there were moments you both wanted to quit you gave it your all. Your integrity and heart this morning was an inspiration to me. Don’t be surprised if your upper body is quite tender tomorrow.
Why I CrossFit? POS unlike your student I don’t do it for aesthetic reasons. CrossFit has changed my life and the way I see the world. As a young girl I danced most my life. I never played sports and I certainly didn’t lift weights. Through CrossFit I have developed confidence within myself – I truly believe I can do anything. Sometimes that involves lifting heavy objects and other times it involves mental fortitude to push through challenging times in life. I feel capable and that is the greatest adaptation I have received from CrossFit. Don’t get me wrong what CrossFit does for your body is nice too, but it certainly isn’t enough to get my booty out of bed every day at 5 a.m.
Would love to hear from others too. Have a beautiful day.
For those new members and also veteran members, Dani truly epitomized that “I can do anything” belief during the deadlift-burpee WOD at last years Crossfit Games. I have never witnessed such determination and will to finish, live in person, like that ever.
Hey Invictoids! I am muy excited to drop-in tonight for a class and to see the gym for the first time! Heard nothing but awesomeness- Can’t wait to see the place! Thinking about being a regular-Wednesday Drop-in Gal (WDG). I miss you guys:(
Oh Dantelope- love what XFit has done for the body; although it makes finding clothes that fit properly kindof difficult. Mmmm and Pizzle when are you coming out with your line of Quad Jeans? I can say XFit has made my soccer game quicker and I get such a mental high while doing a WOD- it’s like WOD crack as far as I’m concerned. Oh, and there’s the whole making the Arrowhead bottle my bitch at work- don’t have to wait for a guy to refill the watercooler, and I can lift up a couch with one hand and vaccum with the other like Rosie Jetson.
PS Calveeeennn- I am pleased to say I have been doing mucho squat-rehab and I may no longer be “the most jacked-up person you have ever seen” Shout out to the PT band while getting my WOD on.
HOLLAH!
Why I crossfit? mmmh…I think I’ve always tried to stay in decent shape. Taking on various outdoor hobbies along the way, which I still enjoy on the weekends. The last few summers I’ve dabbled in the local triathlon circuit. However, over time that started to seem to become monotonous. The hours of running, biking and swimming became boring. I think the more I pushed to become better at each discipline, adding more time and miles each week, the weaker I became overall. Crossfit is the complete opposite, it’s a kick in the pants for anywhere between 10 to 30 minutes. After 5 months I am still just as excited for the next wod as I was on day one. And since I still enjoy running biking and swimming, I’ve also incorporated some of the crossfit endurance workouts. Overall all my times have steadily increased and when I feel like going on a longer run or a bike ride I feel stronger…..and when i comes down to it, Crossfit is just FUN, great community and great group of people that it would be impossible to find at any globo gym. I don’t think I’ve ever enjoyed getting up for a 6am workout as much as I do now.
Why do I Crossfit? So I can live a long healthy life with Barry and have the strength and energy when we’re really old to keep bugging him!
Why I CrossFit? I echo Dani’s sentiments. When I explain CrossFit to other women, my foundation is confidence. My confidence has soared since first starting CrossFit and reaches into all aspects of my life: work, friendships, relationship, etc. The body changing is most definitely, for me, penultimate to the confidence level I have.
Last year Michele, Dani and I moved all of my furniture by ourselves. Heavy ass beds and couches, a thousand pound rug (with a mysterious chocoalte covered cheerio enclosed to boot), and heavy heavy boxes of books (titled ‘sweaters’, which totally threw M off and perhaps even her back out). But we did it ourselves. That is what CrossFit is all about. When you need to move your shit, you can.
Ah yes, a day filled w/ laughter, SBD bombs, and a mystery box marked “sweaters” that I’m pretty sure was a case of BB’s (which I assume Ali is going to use to make ammo out of to protect us from the creatures in the alley behind our house.)
Ah yes, that was a hilarious afternoon. I’m not sure but I think Ali forgot to mention that the elevator was broken so we had to take all of the stuff down two flights of stairs. Minor point, but worth noting. Moving has never been so fun.
Liz, can’t wait to see you at Invictus.
I started CrossFit because I felt left out. My husband Chris and his brother Nate were constantly talking about their form and PRs and I could only sit and watch as they practiced their clean & jerk right in front of the TV (which is downright hilarious if you’ve ever met BC). Then I did my first Saturday WOD and puked. And now I’m hooked! The feeling of accomplishment I get from setting a new PR is rarely achieved in my line of work as a stay-at-home mom.
Yeah, I feel like a badass, too. Like Dani’s post, the physical before-and-after change was more subtle for me. However, I’ve never felt as vulnerable as I do now that I have 2 little ones to protect, and knowing that I could startle any intruder with my CrossFit “guns” (LOL) is awesome- but more practically I love carrying in a carload of groceries in one fell swoop. Not that I’m going to turn down the movers the Navy pays for!
As if that wasn’t enough, my husband and I are motivated and pleased to be able to set the example of fitness for our kids, Simon & Karis. The best way to teach our kids to be good stewards of their health and bodies is to lead by example and do what’s uncomfortable to get something great. (Works for other life lessons to, doesn’t it?)
I meant “too” at the end- shame on me!
Ali, I’m still laughing at your post. You’re so witty, girl!
Why do I CrossFit? It’s fair, unfair, tough, humbling, confidence building, never boring, not very fun and very fun…..all at once. We live in a society (at least most of America) where the idea that “hard work pays off” has been replaced by the desire for instant gratification and a “let us do it for you” mentality. CrossFit allows very little wiggle room for that type of attitude or for someone to shift responsibility. The non-committed, arrogant, or dishonest person would struggle to grow as a CrossFitter. Excuse makers need not apply. CF makes it tough to take shortcuts and I think we all can appreciate the built in accountability factor that comes with the CF method.
But, at the end of the day, what I love most about CF is the heart and diversity of the people in our community (I’m partial to Invictus folks!). Our expert coaches have set the standard with their caring style and superior training skills. I love being part of something bigger than myself and watching other athletes reach new goals. Everyday, something very inspirational seems to happen and that makes me a better CrossFitter, a better husband and a better dad.
In response to Mike’s fantastic article: I learned something about hard work when I took Simon to see the Disney movie “Wall-E” a few months back. In the beginning of the movie, Wall-E is all alone on earth and his only job in life is to stack garbage. The job was simple, thankless and difficult. Although he had no supervisor, Wall-E did the job correctly, displayed integrity and showed a solid work ethic in executing his daily taskings. He did the right thing even when no one was looking. Wall-E would make a great CrossFitter not because of his athletic prowess, but because he always gave it his best.
~BC
That’s an awesome push-up Simon! The Freischlag clan is filled with CrossFit athletes.
Great article Mike. CrossFit is a highly effective protocol for increasing your fitness but it also builds an athlete’s mental fortitude. As Yogi Berra so eloquently said, “90% of this game is half mental”.
Liz, I’m glad to hear you have been working on your squat. I’ll be around the tonight so I look forward to seeing how much you have improved.
If anyone hasn’t watched this yet, you owe it to yourself to check it out. Coach G is very gifted at putting the CF message out with conviction and simple clarity.
http://library.crossfit.com/free/video/CFJ_Glassman_WarCollegePart1.mov
What a fun WOD this morning! I think today was the first (and possibly last) time that I have ever finished a WOD before Sean. Of course, he was jumping and KB swinging twice as much as me-great job Sean:)
Why do I Crossfit? I used to swim and run, but as the years wore on, I began to feel bored, less motivated and saw very little improvement. I love Crossfit because the WODs are grueling, but they are always changing so I am never bored. I love the 6am “regulars” and it is not only fun to work out with them, but there is a sense of accountability- when I’m tired at 5:30 and don’t want to work out, I know that everyone else is getting their butt to the gym, so I should too. I’ve always enjoyed setting athletic goals for myself and Crossfit is enabling me to become stronger than I ever have been and do things I thought I would never be able to do. This is really refreshing because I’m not getting any younger and I was always under the impression that as I aged, I would desperately try to hold onto the athletic abilities that I once had. I never thought that I would set PRs beyond college and actually get in better shape the older I get! The constantly changing WODs of Crossfit will keep me stimulated and motivated all the days of my life, thus always keeping me strong and in shape.
Oh yeah, I also Crossfit because I don’t want to be a fat ass.
I do CrossFit so I have yet another activity that supports my bromance with Wink.
I CrossFit because…..I was one ribeye away from exploding.
I CrossFit because I need that final push to get through the Ironman! My first 1/2 Ironman will be on April 4th.