Strength
Bench Press
Work up to a 3 rep max w/ bands
Skill
3 x 10 Zercher squats, 135#/95#
3 x 100' High face sled pulls, 70#/45#
10 x 1 Headstand to handstands (scaling option: 10 x 5 second handstand holds)
Nathan with some big kips!
We've had lots of posts about the mental component of CrossFit. We can help or hinder our workouts before we even get started. How many of you have been gently re-directed by a coach mid-WOD when we see you shaking your head in a side-to-side "no" fashion? There's a reason we try to stop that from hapening – it will make things worse. Here's a great post from the folks down in Denver at CrossFit Verve about the mental game when it comes to CrossFit:
Are You Your Own Worst Enemy?
CrossFit fucking hurts! Now I don't mean in the sense that we're getting injured all the time, rather I mean that the expression of efforts equates to a very uncomfortable sensation in our bodies. What's interesting is that this self induced sensation is what affords us such a desirable outcome – an increased work capacity across broad time, modal and age domains.
Many times, the biggest obstacle isn't the load, the duration, or the movements… it's what's between our ears that limits our potential. Our thoughts and words set the stage for our actions and habits, which ultimately create our character and define our destiny. With that in mind, how often does your thoughts and words take a turn for the worse… before the workout has even started?!?
I'm not going to pretend that this is something that I have mastered. In fact, I've trained myself to read the details of a WOD and state "That's going to suck!" Right off the bat, I've set the tone for negative self talk to creep into my mind and affect my workout. I then mope around, thinking negative thoughts about what's in store. In Man's Search For Meaning, Victor Frankl said, "Between stimulus and response, there is space. In that space is our power to choose our response. In our response lies our growth and our freedom."
In the realm of CrossFit workouts, you can (and should) monitor your thoughts and words at a few very specific times. A half hour before your workout, begin to forge a positive mindset for the events to come. During the workout, use positive thoughts and words only! After the workout, reaffirm the positive thoughts and words you used during the workout to set the tone for your next workout.
Here's a couple of tools you can use to stay out the dark. Use memories and anchor points of past athletic achievements that make you happy to feed your positive energy. For example, I think of being under the lights during "Amanda" at the 2010 CrossFit Games. Also, use positive affirmations like "I CAN do it!" or "Keep pushing!" Refrain from using phrases that contain negative connotations, such as "Don't stop" or "Never quit". Remember, your efforts are always successes on your path to fitness. Walk away from each WOD with a positive mindset and affirmations.
