Greatness comes from Joy…and a truck load of Hard Graft.

If you can’t find Joy in the path you are on and what you are working toward now,

how do you expect to find Joy when you get there?

I experienced 2 great lessons this weekend. Ones that we all ‘know’, that we’re all told over and over yet few truly believe or adhere to.

While at Wookey Hole Caves on Saturday, I was aggressively reminded that Greatness takes time. In our modern, consumerist, “now” society I think that many of us (certainly, not all) have collectively forgotten just what is required for true success to be achieved. There is a sense of entitlement pervading society; there is the belief that we somehow deserve success without having to put the true effort in to achieve it – we look at the cover models of Mens Health, or at Olympians, or CrossFit Games athletes and think, “I should be be there”. Yet, when you look around a cave formed over 10s of 1000s of years, and wonder at the splendid magnificence of it, you see that genuine greatness really does take time. When it was explained to us how the larger, 73 foot high caverns were formed, some beginning with nothing more than dripping water, you can’t help but make a comparison with modern life. I have my goals and I regularly get upset and frustrated that I have yet to achieve them. I often decry the length of time this process takes, missing the small gains along the way, focusing on the distance yet to travel. And I get upset because I feel that I deserve to be there by now. I put the effort in, I believe, and I am entitled to see the success NOW.

But life isn’t like that. Success takes time. Not only that, the successes along the way need celebrating too. I have no idea just how big that cavern is going to be in another 100, 1000, 10000 years but it’s pretty goddamn amazing now. I don’t know how strong, fast, flexible, powerful I will be next year, in 5 years, or in 10 years time, but I have put a lot of effort in and I am in a pretty outstanding place now. As long as I keep chipping away at it, one drop at a time, the only way is success.

The other lesson – Joy enables that Greatness. We were treated to a circus display from the Wookey Hole Circus School. These children and teenagers train 3 times per week and the ages seem to range from about 7 years to 17 years old. They showed off juggling, trapeze skills, strength, rope work, incredible balance & acrobatics, high unicycles, etc….it was clearly a physically and mentally tough performance for them all. There were some minor errors in the latter, and more complicated, stages but there was one thing that stood out throughout, especially during the minor mistakes – the sheer joy on the faces of those taking part. It  was amazing and incredibly uplifting. They were laughing at each other, constantly smiling, helping each other, and willing each other on through every moment. It looked like the world’s most fun ever and they were right in the centre of it. Sure, they had to demonstrate intense concentration to achieve some remarkable feats but never once did it look like pressure. At all times, it just looked like they were messing about with friends.

This is such a key lesson in life. When we look back, do we want to focus on the minor mistakes, the what-ifs, the could-have-beens, the oh-so-closes…..or do we want to look back on those moments of sheer joy and success with friends and family? Those fun-filled events where you achieved so much with a grin on your face, no matter what the adversity in front of you. I took a lot from this, especially as a parent to the Warrior Princesses.

Funnily enough, as I was thinking about this post, Andy Murray (tennis player bloke off the tele) was talking about this year’s Wimbledon prep. He said that in previous years he focused on the process, the preparation for winning-at-all-costs, that he didn’t really enjoy the success when it came. This year, he’s just enjoying his tennis, taking it how it comes and celebrating each little victory with a smile – a perfect case in point. Here’s to you and a third Wimbledon title, Mr Murray!

Strength

5-3-1 Strict Press

62.5kg / 70kg / 80kg / 85kg (F) / 82.5kg PERSONAL BEST!

So, 38 years old and still getting strength personal bests! Smash! It’s a 2.5kg PB over a lift 2 years ago. If I’d had a bit more time, I suspect I would have got the 85kg on another attempt too. BIG SMILES!

MetCon

For Time:

  • 50 x Double Unders
  • 10 x Clean & Jerk (Power) @ 50kg
  • 40 x Double Unders
  • 8 x Clean & Jerk @ 60kg
  • 30 x Double Unders
  • 6 x Clean & Jerk @ 65kg
  • 20 x Double Unders
  • 4 x Clean & Jerks @ 70kg
  • 10 x Double Unders

Time: 8:54 Rx

This would have been even quicker, had I not stopped to put my Vivoactive HR watch on to monitor!! Still, that took less than 5 secs so not exactly a game breaker 😀 😀 The temp here in Devon is peaking at about 28C which added to the spiciness of it all too. When I threw my scores on the the CF Watford Coaches WhatsApp group, I then found out that the head coach had increased the weights on-the-fly as she thought it would be too easy for people. Personally, I think it was absolutely bang on for my own requirements and I went for it. Thoroughly enjoyed it too!

Coming Up Next….. “Don’t let the shit get in the way of Your Time”

 

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Bring a notebook, support your local coach

“1930 Night Ninjas, bring a notebook, it’s in your interests 😈”

If there was one behaviour I could change at the local CrossFit level,  it would be for the athletes to bring a notebook to class.

As coaches/trainers, most of us are a bit geeky about seeing positive change in our charges. We read articles on programming, movement, fitness, nutrition, et al, often late in to the night, even when we know we have a 6am session to prepare for. We’ll take a question from an athlete and go away to find the answer as soon as we can. We like being innovative in delivering classes, ensuring as many people get the benefits of time with a qualified trainer as possible. We’ll explain why the workout is the way it is, what the athlete will get out of it, why the programming is structured this way or that.

We do this because we genuinely care about athletes’ development. We want to see growth and change; it’s why we become trainers and coaches.

And so it is so incredibly frustrating when a strength portion of a WOD calls, rightly, for the class to work at a certain percentage of a 1RM and for the response to be, “I don’t know what my 1RM is” despite us having spent the previous cycle working up to one. Or to suggest scaling and for the question, “what should I scale it to?” despite you having just spent the warm up working up to the correct weight or rep scheme. My particular favourite – being blamed when an athlete has to change the weight half way through a WOD because, “you didn’t tell me what to scale it to so I rx’d it”.

You’re right, I didn’t tell you. I didn’t tell you because typically, we have classes of 11-16 people. We have a membership of about 100 people. As a coach, I could not possibly hold on to all of that information – if I could, I wouldn’t be a CrossFit trainer, I would be a maths professor working on the Mars lander programme. This is the responsibility of the athlete. Only you know what you got last time, how many reps you did, how fast you went, what your weakness was and what your strength was. Yes, as coaches we need to know our athletes, I fundamentally believe that, but I cannot know your 1RM Push Press or how fast you can do 50 Bar Facing Burpees.

Bring a notebook to class.

Not a phone.

A notebook.

I know it sounds patronising but consider the effort a coach has gone to in order to give the best they possibly can to a class of people driven by their own distinct, individual goals and motivations. We could turn up, turn on the lights, shout “3,2,1, GO!”, sit back and then clear up after (we do these things too, and more). Would that be worth your money when you can go to any generic branded gym and do that for a fraction of the price? It certainly wouldn’t be worth my time to get out of bed at 0515 every day if that was all I was going to give.

Please, bring a notebook. Make a note of the workout. A quick note of your top lifts in the session and jot down your time / reps for the WOD. Add a line on which bits you struggled on and where you excelled – that’s all there is to it.

Then, when the coach suggests you spend 5 mins before a WOD working your weaknesses, such as double unders, pull ups, handstands, whatever, you can look back and immediately identify where you are currently imbalanced in your fitness journey. When the board says, “Push Press 5 x 3 @ 85% 1RM”, you can quickly flick back through and know your numbers. When the MetCon has, “20 x Deadlifts @ 70kg”, you can look back and see that you managed 15 unbroken last time and so have a goal of 20 unbroken this time! We can’t possibly know all of this stuff about you, only you can.

So, help out your local coach. If they put the effort in to give you the best possible route to your goals, do your bit as well. Taking a photo doesn’t count, you can’t reference it quickly or write notes on it.

Get a notebook.

 

Here, I’ll even give you a link, because I’m a coach and I care: Mega Cheap Notebooks

Injured? Don’t Stop, Switch

An injury is an opportunity.

I’ll keep it brief this evening. The ankle injury is……..sore…..as you can see.

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But it’s not the end of my training. It’s not even a pause. After repeated hot/col treatments last night, I was up at 0630hrs for 15mins of hot water treatment followed by 15 mins of ice before compressing it in to military boots and strapping it down for the next few hours.

Same over lunch – hot, cold, repeat.

Undetered by injury, I headed down to CF NWD to see what they were up to tonight. Box Jumps, Overhead lunges, Jumping…..Not for me tonight. What did I say last night though (go on, go back and read yesterday’s post, I’ll wait here……..)

You back? Cool. I said that an injury is an opportunity to work other areas and so it was that I decided to focus on a little handstand work and then Angie.

Angie

For Time

  • 100 x Pull Ups
  • 100 x Push Ups
  • 100 x Sit Ups
  • 100 x Squats

Time: 19:39 Rx

2 secs off my PR!! Goddamn it! If I’d been watching the clock properly…..grrr…..anyway, Pull Ups REALLY slowed me down (hence a good opportunity to work on them), coming in at 8 mins for those. Push Ups were extremely poor after yesterday’s 150+. Sit Ups were completely unbroken and the squats were…measured due to the ankle. All in all, with injury and fatigue, I was over the moon with this! BOOM!

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Do you have a repeating injury?

What did you do to train during your last injury?

Let me know.