Today’s post comes from Kim, the Official Wife of CrossFit Manatee
A long, long time ago in a state far, far away, I attended a handful of CrossFit classes (when I was a
CrossFit beginner for the first time). One day, we were doing a particularly long WOD and I was having
tremendous difficulty with the volume of pull-ups. I asked the trainer what else I could do instead of
pull-ups on the bar and received the most demoralizing answer, “Why can’t you just do pull-ups like
everyone else?” I was already feeling down about not being able to do the movements in the workout
well and to then have my ineptitude compared to everyone else killed what little motivation I had left.
That is why I quit CrossFit the first time.
I learned two key lessons from this CrossFit experience that I believe are helping me succeed now: 1.
You have to trust your coaches. 2. You have to honestly communicate your limitations and goals in order
for the coaches to best help you.
Lucas and Zack both know that I have a bad shoulder. Lucas and Zack both know that I suck at pushups
and pull-ups (thanks, wonky shoulder) but desperately want to improve both movements. Lucas and
Zack both know my long term goals. Lucas and Zack even know when I’m having a crappy day. They
know these things because they have proven to me (and hopefully to all of you!) that they are excellent
coaches who I can put my faith in. And, I share all of this with them because I know that in order for
them to help me reach my potential they need to know where I’m starting from and what I’m aiming for
every time I’m in the gym.
So, have you talked with Lucas or Zack lately? Have you told them that you want to do a muscle-up? Or,
that you are planning on running a race with a friend and want to work on your conditioning? Are your
hip flexors sore and slowing your heavy back squat progress? Do you want to lose 10 pounds? Make
sure that you are getting the most benefit out of your CrossFit experience by sharing. Allow the coaches
to meet you, wherever you may be today, to help you with where you want to go in the future.
Clik here to view.
CrossFit is a team effort!
Team WOD
Teams of 3-4
- Each team is given a deck of cards
- On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck
- The entire team must complete the work corresponding to the flipped card before flipping the next card
What the cards mean:
- Numbered cards (2-10): Each team member must complete that number of reps of the exercise that corresponds to the card’s suit as indicated below:
Spades: air squats
Clubs: situps
Hearts: pushups
Diamonds: pullups - Face cards: Each team member must complete the exercise that corresponds to the face card as indicated below:
Jacks: 10 burpees
Queens: run 200m
Kings: 10 pistols (5 per side)
Aces: The team must re-do the previous 3 cards (Excluding other aces)
Image may be NSFW.
Clik here to view.
Image may be NSFW.Clik here to view.
