You ever wish you could just nail down that one skill?
Back when I started, I was OBSESSED with kipping pull ups. BUT, since I couldn't do them, every time they came up in a workout it was like:
“Sigh, more ring rows, I suppose..”
Eventually, after working on the skills (and challenging myself beyond that same old scaling option), I got it…
but until I started doing some extra research and practicing it on my own, I never really nailed it.
It was a lesson that with the right drills, and a few mins each week, you can nail any skill.
Easier said than done…what if you don’t have the time to geek out on YouTube videos and read long articles about kipping?
We’ve got something for you…
Welcome to the Spring Skill Clinic Series!
We have put together a series of courses designed to help you get to that next level on gymnastics, lifting, and yes, even double unders!
These courses include small group coaching (most groups are limited to 4 ppl) to focus on your needs, skills and drills to improve in small chunks, and homework between the sessions to help you improve over time.
Best of all, we will run the courses around YOUR schedule.
Check out the skills below!
Here’s how it works.
1) Pick the course you want.
2) Email and let me know which one, or sign up on the sheet at the gym.
3) Once we have 2-3 other folks interested, we will email all of you to schedule the best times for the sessions.
Questions? Reply and let me know.
PS – Do you have skills you want to learn that AREN’T on this list? reply and tell me that too!
That particular combination of movements has always been rough for me, and I really didn’t want to finish last in the WOD (again). Being a smaller guy on “heavy day” has always been a daunting feeling.
Luckily for me, my support system (my wife) is incredibly determined and made sure to always refocus me on my priorities. Her (sometimes)gentle nudges would remind me that the only way to get better at heavy lifting was to show up when it was programmed. The only way to get over my lack of vertical leaping ability was to do more box jumps!
As my CrossFit career went on, I eventually became comfortable with all of the movements. But that still didn’t stop me from being terrified of certain workouts. Or feeling like they were too boring;
And if it looked like something I wasn’t going to be good at, I channeled all my effort into getting as much out of that session as I could. I didn’t need to be the best, and no one cared if I was the worst. I credit my constant improvement to this focus on process. I’m six years into CrossFit and still hitting PRs monthly.
There’s no cherry-picking here.
Not everyone's the same, however. If you experience these same feelings of WOD-anxiety, try a month of not checking the workouts ahead of time. Lock in 3-4 classes on your weekly schedule that you know you can make it to, and then SHOW UP.
I bet by the end of the month you’ll have earned a new PR card!
by Coach Drew
Another Open done. As my 5th Open, I still counted the days until it was over, all the while trying to manage my nerves. Don’t expect anything profound from my experience this year. In fact, what I learned is probably something that you’ve heard every single coach remind you of weekly if not daily in the box. Here goes...
Work on your weaknesses
You are not going to get better unless you focus on what you need to work on. I repeat, you WILL NOT get better on double unders if you do not practice double unders. It is in our nature to focus on things we do well - it validates us, makes us feel awesome when we crush it, and motivates us to come back. But we need to remember those pesky skills, lifts, and movements that make us want to push snooze or go to happy hour instead of the gym.
Make a commitment today
Find one thing you want to work on for the next Open. Ask a coach, schedule a personal session, go to a clinic or speciality class, or find resources online. No one woke up one day and became proficient at all Crossfit movements - okay maybe some of the Games athletes did, but it still took work, practice, and the desire to get better.
Connect with your peers
One thing I do love about the Open is finding who your fellow athletic peers are. You may know who they are already, but sometimes you’ll be surprised who you were neck and neck with in the rankings each week. They are your friends, your training partners, and people who you can both push and be pushed to lift a little heavier, go a little longer, and be a little faster. Sometimes a little friendly competition is actually what will make us better.
That being said, celebrate your successes. One of the most humbling things I experience as a coach and Crossfit athlete is seeing my peers surpass me in WODs. Chalk it up to ego, but reminding ourselves that our journey is often VERY different than someone else’s. Remembering that our community is built on mutual respect for others and that what connects us is our collective goals being met in an inclusive and celebratory environment.
Remember where you started
Maintain perspective in moments where you feel discouraged or down on yourself. I remember in my second Open workout ever (13.2) facing a increasing snatch ladder. Four months into Crossfit and I was faced with thirty snatches at 135 pounds. Needless to say I did a lot of staring at the barbell for the remaining 10 minutes I had. It took me years to build up to even attempting a snatch at that weight. It’s been a long journey, but I’ve come a long way.
One thing I was reminded by this year is the incredible community I am a part of - a group of wellness-minded individuals willing to leave it all on the floor, literally. Thank you for sharing your wins and your regrets. It’s YOU who makes me look towards the 2018 Open with a little less apprehension. Congrats on another year, "In The Open"!
Want to start working on your weaknesses NOW? Schedule a FREE goal check-in with a coach today to come up with a plan!