1/5 Mental Toughness Thursday

Sam cleans 95# for the 2016 crossFit Game Open. This was her PR and she cleaned it multiple times for The Open. Plateaus and barriers get shattered during The Open!
"What would you attempt to do if you knew you would not fail?"
My dad asked me that question several years ago, and it planted the seed of owning my own CrossFit Affiliate. 
Until then, I had assumed that I would continue in public service until I retired. It was the path I set upon when I finished active duty in the Marines. I figured I'd work for the government for 30 years. I never, ever, ever, thought I would own a business. I dreamed of it, but never thought I would be good enough, or I wouldn't hustle enough, or I wouldn't be smart enough. I wouldn't be enough. 
I put many barriers in front of my dream. I allowed myself to fail before I ever even tried. Have you ever done this to yourself?
I have the great privilege and pleasure of watching you all do amazing things in the gym. On the flip side, I hear many of you talk yourself out of greatness before you even try. "It's too heavy," "I'm not in good enough shape," "I can't do it that way." Really. How do you know these things?
You, my friend, are 20% stronger than you think you are! You are capable of way more, and the only way to find out what you're really made of is to set yourself free from mental slavery. Really, I'm not just quoting Bob Marley for fun.
The most profound adaption to CrossFit occurs between the ears. It's not your heart & lungs, muscles, and bones that get stronger. It's your resolve, your mettle. You have an incredible opportunity, every day you're at the gym, so see what you can do. To see what you can lift, pull, how high you can jump, how fast you can row or run. Where else in our lives do we have such freedom to explore our innate awesomeness? Free your mind, allow yourself to go "there." Be an explorer on the terrific journey to see what kind of person you really are. I can tell you, from where I stand, I see greatness. 
Today's Workout 
Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​​ Watch this video for the hollow body hold progressions. 

Level 1

• 10 back to bellies
• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 10 -30 Sec tuck hollow body hold (arms at sides)
• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 10-30 sec straight leg hollow body hold (arms at sides)
• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb 

Level 4

• 10-30 seconds hollow body hold (arms and legs extended)
• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then,
CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
Add 3 reps to each round
This workout is all about speed, pacing and consistency. You will do 3 reps, then 6 reps, then 9 reps, and so on, until you reach 7 minutes. This workout is from the 2013 CrossFit Games Open. The CrossFit Games Open is a worldwide CrossFit competition. The beauty of The Open is that we do the workouts in our own gym. We cheer each other on and watch each other do things we thought we couldn't do. I've seen so many firsts and PRs during The Open. It is truly one of the most exciting times to be a CrossFitter.
The Open starts Feb 25 and runs for 5 weeks. We will be doing the workouts every Friday and hosting a special free Friday Night Lights class for everyone enrolled in The Open. Get ready to have some fun! Compare to Jan 24, 2015 ​

Get a free entry for the 2017 CrossFit Games Open when you purchase the new Nano 7!

Click on the image above to get your new Nanos.
This special Reebok Affiliate offer ends Monday!