If you haven’t already noticed, it’s summertime. And in Florida, that means two things: 1) it is hot and sticky before the sun even comes up and 2) it rains every day, without fail, in the afternoon. It also means that schedules change while the kids are out of school. Vacations to visit relatives and camps galore seem to wear the parents out more than ever. Basically, “life gets in the way.”
While it’s completely understandable that priorities have to be rearranged during the summer, I also know how hard it can be to get back in the groove of something once you fall out; which brings me to the point of this post: the ‘Recipe for Success.’
CrossFit, at its most fundamental, exists for one purpose: to improve the quality of your life. We want your life to get better as a result of doing this crazy stuff, whether that means having the energy to chase after the kids, running your first marathon or adventure race, or just losing some weight and feeling better about yourself. But in order for this ‘Recipe for Success’ to turn out right, there are some crucial ingredients to allow CrossFit to be as effective as it can be:
- Attendance – you gotta be here. Consistently. One day every other week just won’t cut it. Honestly, 3x/week is the absolute bare-bones minimum. This involves making a commitment to yourself AND those of us at the box. We count on you to be here. We love to see your face so we know we have someone to suffer with. We also love to hear you cheer us on to finish the WOD. But you gotta be here. No excuses – Just get here.
- Nutrition – you gotta eat right. Consistently. You should all know this by now, but breads and pastas and sodas and sugar are BAD for you – no matter what Oprah or Dr. Oz or Jillian Michaels tells you. If you have questions, ask ME, that’s what I’m here for. Or check out the nutrition resources page on our website. Don’t wait until tomorrow, or next week, or after the [insert any holiday, family gathering, of life event here] to get started. Life will always be there to get in the way, so you might as well start establishing good, healthy habits now.
- Programming – this is my portion, the WOD’s. It’s my responsibility as your coach to be sure you are all exposed to as wide a variety of movements, skills, and time domains as possible. We want you to be well-rounded, capable of handling any challenge that life may throw your way. I’m here each and every day for all of you and I vow to keep up my end no matter what. I promise that your WODs will always be different, challenging, and useful/practical.
So, if you are not seeing the results you want, or you want to work towards some special goal (double unders, muscle ups, a particular race, beach season, etc), check YOUR commitment to #1&2 above – because those are the only two that you can control. And they are the two that will most define YOUR success.
Press Cluster – 1RM of 1 Push Press + 1 Push Jerk + 1 Split Jerk
3 Rounds f/ Time –
20 Lateral Over-the-Box Jumps