WOD
“Angie”
For Time:
100 Pull-ups,
100 Push-ups,
100 Sit-ups,
100 Squats.
18 Minute Time Cap.
Tuesday Night Musings with Coach Stef.
My Best Advice or Top 12 Tips.
S’up Helo group!
I can’t believe how fast this summer has gone! It feels like when we made the announcement that we were moving we had so much time to still spend together, and now here we are at the end. When I was given the reminder that this would be my last blog as a coach, I knew exactly what I wanted to write about. And although I am typing this through tears, I want you guys to know I had the absolute time of my life with you at Helo. I only find it fitting to leave you with my best advice. I think there is at least one thing on this list for everyone, and hopefully more than that. Here they are in no particular order- they are all important!
1. You can always do one more rep– when you find yourself staring off into space with 10 seconds left, trust me…. You can do one more rep!
2. Stop sizing people up– A perfect example was just this winter. It was a Saturday morning following Open WOD 19.1 on Friday. I had a drop-in come to my 7 am class. He wanted to do the WOD with us and then follow it with the Open workout. I was totally guilty of thinking to myself; this guy is going to get crushed with the rower and wall balls. He had a pretty steep goal of holding 1,200 on the row. Now, looking at this guy, you would think that holding a 900 pace would be tough. He was small in size but seemed to be ok with cardio. As I coached him during the WOD, not only was he able to stay disciplined with his numbers – he was able to push at the end. So, in short, stop sizing someone up because of how they look — it doesn’t always go the way you think.
3. Don’t compare yourself to others– Sure, it’s good to have a baseline of what you should be doing or even how hard you should push, but don’t let someone’s score dictate what YOU are going to get out of today’s workout. This kind of falls in line with sizing people up… we are all good at different things. Do I have ripped abs like Bobbi- NO. Do I have great legs like Brooke or Jess- NO? Can I keep up cardio-wise with Missy-NO…. But my deadlift and squat aren’t so bad. So, hey… I’ve got that I guess. I have heard several times- “I would love to be as strong as you.” But guess what- my strength holds me back in some areas of CrossFit. Just own what you are good at and stop comparing yourself to the other athletes around you. They are in their own lane, running their own race. Stay in your lane!
4. Leave your ego at the door– I think we all do a pretty damn good job at Helo with this one. However, we can all get caught up every once in a while, trying to be the big shot… Just let it be.
5. Don’t Cheat– No one cares what your score is, they only care if you cheat. If the rep count is 10 and you do 9 each round but then tell the coach you went Rx… That is cheating! If you don’t wait for your FULL minute of rest and start 3 seconds early…. That is cheating! It’s ok if the rep scheme is too much and you need to do 8 or 9. I have to do it occasionally, but when someone makes a comment of “Wow. you were cruising!”, I am sure to tell them that I did not follow the WOD to a T. Things may appear as if I am going Rx but I am not- and I make sure to note it correctly. This will only bite you in the ass when it comes down to it actually having to count (i.e. comps, Open WODS, etc.).
6. Become comfortable with being uncomfortable– It’s hot outside, this is making my legs burn, I am out of breath and don’t want to pick the bar up….. Guess what, SUCK IT UP BUTTERCUP. When you are uncomfortable and really find a way to push through, that’s where all the rainbows and unicorn await! Sometimes, I can see it written all over your face and that’s where I tell you to turn it off. That little voice inside your head saying that’s good enough for today- You tell that little shit to SHUT UP, then push through!
7. Don’t be afraid to fail– That’s where you learn. Refer back to one of my blogs about the fear of failing. I might be bias, but I thought it was pretty good. Don’t be afraid to reach beyond and try.
8. You will get better– I promise!!!! Record what you have done so that you can see how far you have come. I had a few people tell me when I first started, to write stuff down and I never did. Lucky for me, I have a few friends that do remember when I couldn’t clean 75lbs. If you really try, you will get better. Ask a coach of how you can put in some extra work for that skill you really want, that is what we live for — helping someone reach new goals.
9. Just show up– Scaling is ok. Doing a completely different WOD because of nursing some injuries is ok. If you are kind of in a funk and don’t want to go or be around people, that’s probably when it is MOST important to show up. Remember what I said earlier; no one cares about your score- we just want to see you. Also as I said earlier, us coaches LOVE coming up with creative ways to scale or change things up. If you feel as though you are a burden- you are sorely wrong- JUST SHOW UP.
10. Exercise mental strength– Just as important as physical strength, is the mental side of things. When you feel like you are drowning in a WOD, pick something to shoot for and get to that next spot. Then when you get there- reset and pick a new target. Staying positive is so important. Sometimes during the white board convo we will tell you; “This is where the work out starts.” (and it is 10 minutes into the WOD), or “This is where you have to fight to hold on.” Those are great cues or other ways to say…. Let’s practice your mental toughness today. Sometime its not all about the weight- it’s about fighting back or holding on. Practice it next time you hear a coach say something like this.
11. You don’t know everything– Neither do I… and that’s ok. But if we have a patient balance with each other great things can happen. Stop thinking you already know what the coach is going to say about a movement, or what scale we are going to say to use. I know that I am in a constant state of trying to find different ways to explain things or trying a different scale to see if it can help in a progression. One day something just might click- but if you’re not listening because you think you already know it all… well… let me know how that turns out for you.
12. Community, camaraderie, and support are crucial– The last and probably hardest one to write about. Yes, we all go to CrossFit to become more fit, but what else? I go to become a better human being. CrossFit is an insane melting pot that I wish the world would catch onto. We have the old, the young, mothers, grandmothers, athletes, and dad bods. And you know what- we are all friends. When someone has a surgery, we check in on them. When someone is having a baby, we have a shower. When someone is moving, we have an awesome going away party. We cheer each other on, celebrate PR’s, and give each other crap when we beat our friend by one rep. We are a village of people that choose to spend time with each other- and I love every single one of you! Please take care of one another.
In conclusion, I am forever grateful for the lessons you have taught me and allowing me into your lives. It was an honor being able to coach you. Seeing people get something for the first time was the absolute best. Trust me, as a coach I might have been 10x happier than you were, I probably cried when you weren’t looking. If you didn’t get it, I was at home thinking of a million and one ways to help you the next time. I have made lifelong friends that I don’t think I would even call friends- they are family….
Thank you just isn’t enough for what you have given me. I love you guys.
Sincerely,
Coach Stef
