CrossFit WOD 1/13/17
A) Power Jerk 4-4-4-4-4
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
B) 3 rounds for time of:
21 Power Snatches, 75/55 lbs
15 Chest-to-bar Pull-ups
Rx - 75/55#
Competition - Pull-Ups OK
Performance - 65/45# Banded Strict Pull-Ups or Ring Rows OK
Fitness - 45/35# Banded Strict Pull-Ups or Ring Rows OK
Growth and Happiness
By Coach Kevin
It’s been one day since turning 30 and I have come upon my first “older” age wisdom that I’d like to share with you all and hear your thoughts. Happiness and finding purpose are big universal questions that many of us ponder internally. There may or may not be an answer that fits all but based on my personal experience and realization, I find that there is a correlation between happiness and growth that may be worth sharing.
I believe that we are here to learn and grow as a person. When we are growing, and feel that we are growing, it makes us happy. Because we are progressing, it brings us joy. It becomes exciting, gratifying. It challenges us but is yet worthwhile.
Without growth, we are stagnant. When this happens, it’s easy to become depressed, jaded, or feel as if there is no purpose. To get out of this condition, we must engage in life, learn, and grow.
There are many ways we can grow as growth comes in many different forms. Some examples that come to mind include:
• Growth in our education, our intellect.
• Growth in our career.
• Growth in our relationships.
• Growth in our health and fitness.
• Growth in our spirituality.
• Growth in our creativity.
• Growth in our service to the world.
• Growth in ourselves, in our character, learning and accepting who we are, and becoming the best version of ourselves.
And within each of these examples, we can break it down to even more categories and bullet points; thus creating a never ending journey for us to grow and be happy.
Here in CrossFit, it’s common for us to be gung-ho from the beginning for the first year or so. This is when we see the most growth. We are excited, we are happy, and we are learning and accomplishing things we didn’t think we were capable of.
After this first phase of rapid growth, we naturally begin to taper off. This is normal, it is impossible to grow at this rate forever. Some of us may feel discouraged that we are no longer growing as fast as we like or that we may have become stagnant. Don’t be, it just means that with our current state, this is as far as it will take us at that rate. In order to keep moving forward, we can consider working on our weaknesses; maybe starting a weightlifting, gymnastics, or conditioning program. If we've done all that we can in terms of programming, try putting attention to other aspects of our lives, which may include: dialing in our nutrition, our eating habits, our recovery, our sleep, managing our stress levels, mobility, overcoming doubt and negative thoughts, learning to listen to our bodies, etc. As we start paying attention to these other aspects, we’ll see that we’ll begin to grow again; taking our health and fitness to a whole new level.
And there’s no reason to stop there, we must continue to grow in all aspects of our lives. It’s a never-ending journey. Our happiness depends on it!
I'd love to hear what you guys think. Feel free to share your thoughts and comment below.