If you really think about it, CrossFit is just like a battleground. It is where everyday people enter and become warriors. Here, you will find dedicated soldiers in the battle for elite fitness, and the life long fight against foes such as obesity, diabetes, inactivity, and laziness. CrossFit is where epic battles are engaged in so that the war on our insecurities and mental weakness is won through hard work, dedication, and perseverance. These are lessons to take not only into the gym with us, but also into life.
If you want to be an effective warrior in this important and daily fight, the biggest hurdle you have to jump is quite simple: You have to show up, and do the work. If you’re consistently showing up for WODs, taking responsibility for your training, and putting in your best efforts each and every time, you can’t help but see results. The war will be won, one step at a time. After all, the only thing standing between you and elite fitness is … YOU!
A program like CrossFit that strengthens the mind, the body, and the spirit is not to be taken lightly. One must consistently make goals, work hard to achieve them, and eventually surpass them. Soon, you will find that training is a lifestyle, and should be treated as such!
Attitude is everything, right? Well, memorize the following promise, and make it to yourself:
I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.
If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
I may puke. I may cry. But I will not quit. Ever.
I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
– Lisbeth Darsh
Buy-in – 3 rounds of 3 parking lot laps (out to the trailer and back is one lap), 5 pvc dislocates, 10 squats
WOD – “Nancy”
A classic crossfit workout, Nancy was our Zone Challenge back in October 2009. It’s a test of mental toughness and lower body endurance as well as stability through the upper back and shoulders. Check out a video of the Nancy Challenge Finals, made by our very own Donald Peterson.
Elite: 5 rounds for time of: 400m run, 15 overhead squats (65/95)
Zone 3: scale overhead squats to 45/65
Zone 2: scale to 35/45
Zone 1: scale as needed (including # of rounds)
Cash-out – Foam roll and stretch quads, hamstrings, calves