Workout of the Day:
Front Squat
3-3-3-3-3
THEN, with 70% of your 3 rep max weight perform two sets of 10 reps, resting exactly 60 seconds between sets.
Kenny G., along with Ken C. (who has been temporarily stolen from us by the Navy), make us wonder if there is something about the name that makes them such a pleasure to be around. You couldn't hope to meet or coach two nicer guys.
Find Your Handicap … and Crush It!
Written by Mike Hom
When a WOD has running, I tend to run back to the entrance of the gym. I’ll walk the rest of the distance back to whatever I am going to be doing next. It’s my recovery time, my opportunity to catch my breath.
It’s my handicap.
I don’t mean to do it, but it has become a bad habit. To be honest, I often don’t realize I am doing it until someone “encourages” me to stop walking to my bar, or whatever the task might be.
Others are chalk addicts. They will always find a reason to stop whatever they are doing to chalk up their hands. I know, I know, some people do have legitimate chalking needs, but most people chalk up their hands to stop what they’re doing and catch their breath. It’s their handicap.
These handicaps are manifestations of a lack of belief and trust in one’s abilities. It is a response to discomfort, a resistance to the changes in your body that are making you stronger and faster. Do not yield to it. You set your intention when you walked through the door to build a stronger body and mind, so don’t let your handicap hold you back from reaching new personal bests. Do not let that desire to stay within your comfortable limits dictate how well you will perform.
As for myself, the “encouragement” of friends and coaches helps me overcome my handicap. You should have no shortage of such encouragement at CrossFit Invictus. I’ll see you at the finish line.
What is your handicap? Post to comments and your friends and coaches will be sure to “encourage” you to overcome them.
Tags: Motivation
Good post Mike.
I’ve got too many handicaps to list…
I was doing the walk back in too… caught myself a couple times, during one rest on yesterdays workouts I was told I had only 85 pounds on, I took the time during one of the one minute rests to correct.
I like going fast on the met con wods, so my handicap is not lifting heavy enough on those wods. Most of the time I can do the rx’d weight and sometimes if it’s a weakness I need to modify it. But sometimes I could do heavier weight but opt not to so that I’m not finishing 10 minutes behind everyone else while struggling with the weight. I have to give props to Nick though, because he encourages all of us to go heavy and I find that I push myself to go heavier on the days he coaches….plus he will stand there and keep pushing you to finish even if everyone else has finished, put up their weights, stretched and gone home.
Cynthia, where have you been this week? I’ve missed you and Barry in the am.
One of my (many) handicaps: I tend to go lower on the weight so I’m not there all day! I have been trying to bump it up (when appropriate). I want to see more “as RX’d” after my name!! A girl can dream…..
Mary–we’ve missed you all, too! Barry had to work in Vista this week, so I’ve had to carpool with some people who don’t come in til 8 a.m. Going to the noon class has been cool, though–really great people! And it’s fun to see the expressions of the people out on the street at lunch when we’re running by and dodging them.
Weaknesses that I’m currently addressing:
Flexibility: Thanks Cal for your help w/ this. I’ve found that my lifts have gone up and WODs are easier when I can get myself into the proper position to move efficiently! And, I haven’t been injured all the time like I used to be.
Olympic lifts: Trying to be “snappier” here. I am also working on a stronger overhead position. Sage is an AWESOME coach and has helped me immensely w/ this.
Running = YUCK! Thanks to Dani for taking me on our lovely weekend hill runs.
I’ve found that if I hate to do something it is a sign that I need to do more of it b/c it is a weakness. I used to conviently have a rest day when something like 800m hill sprints came up. Now I focus and attack!
We have an amazing staff of coaches at Invictus. I encourage each of you to (on your own or in a small group) hire one of our coaches to help you w/ your weakness.
Much like Michele, I struggle with flexibility and Oly lift handicaps (since I began CrossFitting). But, at one time or another, every coach at CFI has gone out of their way to advise or train me on how to address and correct those deficiencies. Although I still have a ways to go, I’ve learned that being a teachable student and overcoming these handicaps requires patience, humility and straight up hard work. If a guy codenamed ‘Bee Charmer’ is eventually fixable, then there’s hope for anyone.
As far as my handicap during WODs, I have a habit if drinking from my water bottle between reps/sets. I was advised that it’s costing me precious time. So, I’ve decided to leave the water bottle at home and try to use the fountain AFTER I finish the WOD. I put it to use during yesterday’s WOD and I think it helped me to knock out a few more push presses.
~BC
Hey Ya’ll! Even though I am only a CFI drop-in (Sage loved your class!) I check your web site daily and take away whatever nuggets I can, bring em’ back to CFSD and chomp on em’! Like lately-loving milk as a post-WOD pick me up. Thanks Mark! Dios mio-handicaps? I almost have an panic attack when the chalk bucket starts to run low! Ha! Mmmm Good love to hear how you have improved your lifts with an enhanced stretching program. Calveen- you best believe I am determined to ditch my title “of the most jacked up” person you have ever worked with! Improved flexibility has kept me off the injured player list!! Whoop! Crazy how a tight hamstring equals a sore lower back. I am still not un-tight, but I am less-tight! CFI- keep it tight. ‘Aight.
Strong work by the 6am crew! Props to George and Frank for rocking their last set. Handicap is an understatement to describe my hamstring and lower back strength and flexibility. I dread seeing “Michael” more than any other WOD. Time to stop making excuses and and turn my weaknesses into stengths. Great article Mike, thank you.
Great post Mike!
My greatest handicap is being aggressive when lifting heavy loads. The dancer in me always seems to sneak out. I have found great success in working out with others whose strength is my weakness, specifically Sage and M. It is always very humbling when I lift with them, but I think watching their speed is helping me greatly. Love u ladies.
Hope everyone has a great day!
my weaknesses are definitely my flexibility and patience! flexibility when it comes to all the lifts and patience when it comes to understanding that results take time. Working with Wedge (aka M) and Dani ( I wont use her recently made up nick name) motivates me to not only want to improve my lifting and coaching so that I am able to help them progress, but they also motivate me to want to be a better all around athlete.
Michele’s ability to constantly impress me by her strength, speed, and ability to take what I say and apply it to her movements amazes me everyday. And after meeting Dani and working with her, I will never underestimate that power of a positive attitude and just down right hard work. Thank you girls for making me want to be better!
I find it amazing how we all have weaknesses, but we all have people that we can train with that can turn our weaknesses into strengths. Everyone should take advantage of that!
Mike – thanks for the honest article. The 6 a.m. crew keeps getting bigger and stronger. Thanks Justin for the shotout…but you’re the lead on team jarhead. I won’t be able to make it tomorrow morning since I have to take the twins to school tomorrow, but I will hit it up at xfit Miramar during lunch. There are too many weaknesses for me to list so I will just have to work on it all! Get Some!
WOD Front Squat 3 – 3 – 3 -3 -3 @ 135, 155, 135, 150 155 + 2 x 10 @ 135, 115
Problem with forward lean brought too much pressure on my wrists bending backwards which was very uncomfortable. As this was the first time I did front squats as a stand alone workout, really just focused on the “elbows up” cue.
Ironic that Mike’s great post about weaknesses comes up on the day that the WOD is my ULTIMATE weakness. My weighted squats are horrible. When I first saw the WOD this morning, I was going to opt out and go on a beach run tonight instead. Now after reading everyone’s comments and having a little heart-to-heart with myself, I know the only place I should be tonight is CFI. I need to get over being embarrassed about my lifting skills and strength (which I SERIOUSLY am). I need to work on it!
Great job Mmmm good for dedicating yourself to working on your weaknesses. It sounds like your weaknesses are being added to the list of your enumerable strengths. Double whoot!
Dani, I think I am in your camp. Met con until we’re blue in the face, but go scaredy-cat with the heavy lifts. Let’s ramp it up!
C-Note, give that bar hell tonight. I expect a full report. Love you lady. Be strong!
You know, come to think of it… I walk back in the door, too. Thanks to Dani, I have stopped telling myself I can’t do a certain weight or number or reps – instead I focus on doing it! Thanks Dani!
I have to agree with Sage, as one of my biggest weaknesses is also patience. Fitness is a long, hard road no matter how you approach it, and it’s easy to become frustrated when the results take longer than you would like. When I hurt my back the first time last June, I figured I could work through it, letting my ego get in the way of healing so I could keep up with others during the wods. In August I was rewarded with my stubbornness (stupidity would also be a good word) with an injury that not only required narcotics just to sleep, but it certainly didn’t allow me to most of the exercises we do on a regular basis.
In the following months, all I’ve done is keep my head down, performing my rehab exercises every day without fail and doing the workouts that I could do. It was extremely hard to watch so many others making gains while I felt like I was stuck in the same place. But through my patience and persistence I’ve finally started to return to some state of normalcy, and it feels great to be coming back and to be able to work out with everyone again.
I still get annoyed sometimes that I’m not performing at my best, but I know that patience and passion will get me where I want to be.
Amy, you are the one doing all the work. I’m just there to remind you that you are capable of SO much.
Mark, I happen to think the journey you are taking will make you a better athlete and coach in the long run. Your dedication to CrossFit and your well-being is an inspiration to all. Especially since you are getting SO old.
For all who don’t know Mark has a b-day this week…by golly I think it is tomorrow!!!
My handicap is a 3