Workout of the Day:
Back Squat
5-5-5
and then,
Tabata Mash-Up: Rotation
Lateral Jumps (24″ bench)
One-Arm KB Swings
Burpees
Rotational Med Ball Throws
We've all had days like this!
We All Have Bad Days
Written by Ali Incredible (and a post script by C.J. Martin)
I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.
Ali posted her comments on Monday, but they are worth repeating here for a the larger audience that doesn’t always read or post comments. Ali is an experienced CrossFit athlete and has been a valuable member of our community for a long time. Her sentiments are shared by all of the CrossFit Invictus coaches, and most likely 99.9% of the athletes that have trained with us for a significant amount of time. The reason is, most of us have been through these “off” days, have suffered feeling as if we took steps backwards, and overcame to achieve new and bigger goals.
CrossFit is humbling. It is humbling regardless of your ability or level of fitness. There will ALWAYS be a new goal to chase – a faster time, a heavier weight, etc…. CrossFit provides a system that allows you to improve and progress regardless of how studly you become. The system keeps you from dreaded plateaus, but it also enables those prone to perfectionism an opportunity to feel as if they aren’t good enough – ever. I don’t believe we will ever completely alter the internal drive to achieve in these individuals. Instead, I suggest that all athletes take a longer view of their fitness goals. Permit yourself a bad day, or even a bad week, with the knowledge and confidence that if you persist you will ultimately achieve all of your goals. Perfection (as near as one can get) will be best achieved through persistence and patience.
This is timely Ali and CJ thanks.
I’ve been CF’ing for a couple years and have been recently “out of the game” for the longest period since I started, it’s been about 7-8 months that I’ve been down with a triplet of out of whack vertebrae and a bum shoulder (none primarily CF related I should say).
After taking some time to rest and rehab over the past 5 or 6 months, it was inevitable I wouldn’t be where I was before the injuries. I’m still not 100% and even though I know this I got down on myself yesterday after performing a Fran and doubling my previous PR.
This post along with some verbal slapping from some friends last night, helped me realize that it’s not about the times in the end, it’s about the commitment. Commitment to health and fitness guarantee that in short order I can surpass where I was last summer.
It’s much too easy to get down on myself, but it’s much more courageous to get up after the bad day, week, or months, put on a good attitude, and go back at it.
good stuff guys thanks.
Aush! Whoop whoop. Good to hear you are working out again!
Well said Ali. I think this is worth repeating, especially for the newcomers who may have the misconception that experienced CrossFitters never have an off day, week or month, or in my case-year. Unfortunately, it took a shoulder injury and a couple of emotional break-downs as a result, for me to learn my lesson. (Stupid Yoga teacher) Aush among others in the CrossFit community encouraged me to redefine my goals and helped me to change my outlook. The anniversary of my shoulder injury is Sept. 26 2007, and there are still days-like yesterdays WOD where I scaled back a little because I could feel the stress in my rotator cuff. A year ago I would’ve opted for the heavier weight and then would had to have spent the next week on a foam roller trying to rehab myself back.
I love your posts Ali and Aush because you are talking about emotional health and stressing the importance and overall payoff of having a positive attitude and being able to take it easy on yourself. Working as a social worker in the medical field, I see everyday the direct relationship between physical and emotional health and the problems it can cause if one is out of whack. I love the positive, encouraging and supportive environment at CFI and that we are even having this discussion!
I can totally relate to this picture!
The frustration of an injury (I have a stupid hip flexor thing that is starting to flare up) is really cramping my style. I KNOW that I’ve gotten stronger over the past few months (thanks to this totally bitchin Strength Bias programming!), but I can’t express it fully because of this dumb hip thing.
But I’m trying to keep the mantra in my head: “This is for life.” One week or two of slowing down and backing off weights won’t be the end of my fitness journey. Just a little speed bump.
p.s. Great to have Tabitha with us this morning. She is so dang strong. Way to blow through those back squats!! Sorry, couldn’t resist
Thanks for a great post…it’s making it’s way around the CF community. Your note embodies how I feel about Crossfit, and is a great reminder to those of us who just started, those who feel like this hill is too big to climb, or those of us who are disappointed in our progress – that your efforts WILL payoff. Just keep coming, and look at your logs for the evidence. Thanks again for the reminder and keep up the great work!