Workout of the Day

I’m sure we can all agree that joining CrossFit Austin has been life changing in some way.  Whether that change came in the form of tackling your own fitness demons, reaching new goals or building solid friendships within the CFA community, we’ve all experienced CrossFit Austin’s “Circle of Awesomeness.”  But before we knew what CFA had to offer, I can guarantee every single one of us joined because we wanted to pursue or maintain a healthy lifestyle.  Little did we know that for most of us, we would reach our goals and make greater progress faster than we thought.  We also didn’t know that because of these quick results, a new drive to excel beyond what we thought we were capable of would be planted into our brains and strengthened on a daily basis.

But what happens when that stops or isn’t as consistent as it was in the beginning? What happens when you hit that dreaded plateau and you’re not seeing the results you were used to seeing or that you want?  That drive to do better is still in your brain but it doesn’t seem to be getting you anywhere.  Most of us can relate to being stuck at some time or another.

Coach Aaron’s article on training age hits the nail on the head.  I agree with everything he said, especially his explanation as to why progress hits a plateau.  However, I’m going to expand a tad more on this, as it comes down to one more thing, and that’s an internal brain tweak:  Ownership!

Are you taking full ownership for your personal fitness journey at CFA or are you finding excuses as to why you’re not seeing the results you want? Are you doing everything in your power to see change?  You can’t take ownership unless YOU start taking responsibility for your own journey.  We all have different goals and therefore reach different plateaus. Take some time to self-reflect, accept that there needs to be a change, and then ACT on it.  Here are some common things we don’t think about but, if honed in on, will help continue your journey at CFA while achieving the results you’d like to see:

• Is nutrition dialed in?
• Are you getting enough rest for your body to recover properly, not only from the wear and tear from your workouts, but also from your day-to-day activities?
• Are you working on and understanding that proper movement patterns in things like Olympic lifts translate into a faster, more efficient you?
• Are you focusing on mobility and flexibility to allow for more consistent, stronger movements?
• Are you taking advantage of the varied, yet specifically planned out programming or skipping those days that have your weaknesses or may not be considered “fun” to you?
• Are you logging your workouts to keep track of one-rep max weights, good days, bad days, how you felt during a workout, etc?

If you are failing to do just a couple of these things, a plateau may be on the horizon.  These aren’t the glamorous things about CrossFit and definitely aren’t as fun to do as doing a benchmark workout.  However, if you don’t take ownership and address these shortcomings, you may never see any progress on that benchmark workout. Even worse, you may regress.

I challenge everyone to re-read the above bullets and pick one or two things to focus on.  I guarantee, if you take the time to really hone in on some of these things, you will begin to see progress again.  No more excuses or pointing fingers.  It’s not your job’s fault, it’s not your kids’ fault, it’s not what is programmed on a daily basis, it’s not the fact you don’t have enough time, and it’s definitely not because “your dog ate your homework” that’s holding you back from reaching your true fitness potential.  Your potential is something that no one but you can own. If you find yourself wanting to make excuses, remember to do the following:

1.  Self-reflect—Are you making excuses?  Where are they coming from?  Are you really doing everything you can to see the results you want?
2. Accept— Ask yourself questions like the ones above in the bulleted list.  Find one thing you can focus on and accept that that’s what you need to do at this stage in your journey.
3. Act—Start putting your commitment to bettering yourself into action.  Remember, progress/results don’t necessarily happen at CFA.  A lot of action takes place outside of CFA’s walls.

Your ownership of your fitness will get you moving farther and farther away from the plateaus you once knew, and toward the goals you’ve always wanted to achieve.

Coach Leigh

Double Unders can be one of the most frustrating movements in CrossFit. When lifting, pulling or pushing, an athlete can always “force” or “muscle” another rep, even if it is with bad form. Double Unders are one of those exercises that fall into the neurological improvement categories of our 10 physical skills. We can’t muscle through or force an extra rep. We have to maintain patience and stay relaxed, even when we are tired. We have to remember to breathe and find that calm and mental center that will allow us to grind through.

I never thought there would be a day when I was giving advice on how to do Double Unders. At one time, my double under ability, or actually lack of double under ability, was quite notorious within the CrossFit Austin community. Let me take you back a couple years before the likes of Miguel, Gilbert, Shane, and Alex. I thought it would be a good idea to sign up for Sectionals being held at Camp Mabry (I know I may be dating a few of us). I remember the week leading up to the big day. The talk around the gym was about what weight would be used, what the rep scheme would look like, and if it was going to be a couplet or triplet. The only thing running through my mind was “I hope to God DUs won’t show up in the WOD”. It was here that my journey to Double Unders began.

The workouts were announced and, as I dreaded, Double Unders were not only a part of the last WOD, but there were 100 of them to complete. I was terrified. I quickly grabbed one of the ropes at the gym and began my rendition of Double Unders. Saturday came soon enough, and by that time, I was able to complete one double under followed by two singles. This was not consistent by any stretch of the imagination. As I arrived at Camp Mabry, I made it through the first two WODs (the whole time thinking about the 100 DUs to come). “3-2-1, Go!” and we were off! I remember getting through the OVHD squats, KB Snatches, KB Swings, Farmers’ Walk and then, to finish up, 100 DUs. I had heard all morning about how the grass was affecting everyone’s rope speed, etc. I knew a few blades of grass were the least of my worries. I reached my jump rope and I was off… Single, Single, DU… Single, Single, DU… Single, Single, Failed DU… and this is how it went for me. As the incredible family of CFA cheered me on and yelled the most supportive and kind words, I just couldn’t find a rhythm. I was second to last to finish the workout.

In the weeks following Sectionals, I saw DUss come up a few times in the WOD and it immediately put me in a bad mood. I saw those around me (some who started CrossFit before me and others after me) moving through them effortlessly. Needless to say, I was pissed! I began looking to Miguel and Boone. Studying their every move and (when I could set my ego aside) asking them for help. I would leave the gym and Google DU videos of Elite CF athletes and, at one point, Buddy Lee himself. I was looking for any type of guidance, training, and/or direction. For weeks I heard great cues from both coaches and members alike. We all know them by now:

*Look Straight ahead to maintain balance.

*Keep body upright and balanced with the weight on the balls of the feet.

*Jump only high enough to clear the rope.

*Land lightly on the balls of your feet.

*Keep your hands slightly in front of your shoulders.

*It’s all in the WRIST.

*Don’t “Donkey Kick.”

*Relax and Breathe.

It was only then the light bulb went off. I was missing one key component…PRACTICE! I firmly believe practice is the ultimate key to success. Whether you arrive early or stay late – grab a jump rope and put in the work. I often hear “I don’t have DUs”. I would challenge you to think about why. Have you put in the work?

It all comes down to PRACTICE. Take what you like from the coaches, your friends, and other members and find what works for you… then put in the work.

…Now on to Muscle-Ups!

Coach Rob