9/1 Mental Toughness Thursday

Diana, "Hot Mama", flips the tire like a champ. Perhaps she's fueled by her awesomesauce  salsa? 
Do you remember your first CrossFit workout? I do, it was the Baseline. I did it as part of my free intro. It took me 9:39 minutes and I had to use the green band for pull-ups. I went home, puked, and told James about this incredible thing called CrossFit. 

Fast forward 6 years and I can do the Baseline Rx'd in half the time. In fact, I have done the Baseline 11 times and I have a graph that shows my progress. Keeping track of our workouts, be them a Baseline time or 3 rep max thruster, allows us to track our progress and provides us with data about our fitness. 

You all learned from our Foundations program that CrossFit places a high value on measuring and repeating workouts. Comparing times, weights, distances, and heights gives us real data on how much faster and stronger we are. Seeing a positive trend in our measured fitness can keep us motivated and engaged.  

I use Beyond The Whiteboard to track my workouts and have done so since my very first Baseline on March 19, 2010. I can look back over my workout history and see my strength gains, notice how my fitness dipped after vacations, and compare where I am now to where I was 6 years ago. I can tell you, with real numbers, that I am more fit now at nearly 45 years old than I was at 39. 

Increased fitness is earned through consistency and focus; both of which are mental toughness traits that can be trained. Consistency is trained by scheduling time for your workouts. Enroll in an entire week of classes and sync your Front Desk HQ account with your calendar. Make your CrossFit or YogaFit time non-negotiable.  This is your time. While you're in the middle of a workout, focus on the current rep. Don't worry about what's next. Be in the moment and breathe. Get through the current rep and then focus on the next. One breath, one rep at a time. 

Email me if you want to use Beyond The Whiteboard to record your workouts. 

​Today's Workout 
As many rounds and reps in 8 min of:
100m sandbag carry 60/40#
plank sandbag drag 8 feet to the right 60/40#
plank sandbag drag 8 feet to the left  60/40#
10 alternating pistols  
REST 3 minutes
​As many rounds and reps in 8 min of:
20 Sledgehammer hits 10/8#
20 tire jumps
1 Tire flip

​Today's workout is all about carrying and using awkward objects. The two 8 min AMRAPs allow you to turn up the intensity, and the 3 min rest challenges us to recover. The weight of the objects is light (except for the tire) allowing you to move quickly. Good luck! 

Reebok CrossFit Affiliate Labor Day Sale!

Hey everyone! We are a Reebok Affiliate and every so often we get special deals. Well, here's the latest one! 
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In honor of the hardworking men and women across the U.S., Reebok is having a Labor Day sale! Reebok Affiliates will enjoy 20% Off Sitewide, 30% Off 3 Items, 40% Off 4 Items + FREE Shipping when you use the code LABORDAY at checkout between 8/31 and 9/4. Click on the photo below to start shopping. Happy Labor Day!