To Tell The Whole Truth, And Nothing But…

Gather round, folks, because I’m about to let you in on a wee little secret….  I’m insecure.  Yes, that’s right.  I, Shannon Marie Jones, am insecure about my CrossFit abilities.  Sure, I know my stuff.  Yes, I have confidence in my coaching skills.  Of course I recognize that I have strengths.  But…. I also recognize that I most certainly have weaknesses.  And, as a result, I’m insecure about them.

Why am I telling you this?  Well, I’m letting the cat out of the bag because I think it’s important to keep perspective.  Perspective about my own abilities, as well as perspective for the rest of you about how level the playing field in the gym really is.  With skill, drive, and strength also comes a periodical lack of self-confidence and limitations.  Coaches are not immune from these things, and neither are you!  The important part is what you DO with these feelings of inadequacy.

I have a mental catalogue of my known weaknesses, and on my bad days I will admit that I sometimes tend to use them as excuses.  This is a terrible idea, I’m well aware.  But on my good days?  On my good days, I turn those weaknesses into a personal challenge.  I stare them in the eye, determined that I’ll show them who’s boss, work hard until I can’t see them anymore, and run them outta town for good.  I get angry, which makes me get serious.  Getting serious makes me work harder, and working harder makes me stronger.  Do you see where this is going?

The biggest step for me was admitting to myself that I have limitations.  Many of them I can change, and a few I cannot.  But knowing that they’re there, and striving to work within them to get beyond is the key.  Without adversity, we cannot become resilient.  It is through facing these challenges that we grow strong and learn to push our limits further.

I know that some people always appear to have a monopoly on the power, strength, confidence, endurance, speed, and determination.  I am right alongside you in envying those people.  But something tells me if you went up to those folks and asked them… they’d admit to having weaknesses, too.  Hence, we are all the same, no matter how you slice it.  It’s just how we serve it up in the gym that makes the difference.

I want to encourage all of you Zoners to acknowledge your strengths and weaknesses, and strive to work with them the best that you can.  Grab hold of that insecurity and learn to make it work FOR you!

Class Schedule reminder:

There will not be a 6:30pm class tonight (Monday, July 4th)

Today’s Workout

Buy-in: Back Squat 3 x 10

• warm up with a couple of easy sets then ramp up over the 3 x 10
• focus on “knees out” to keep the chest upright
• fight to keep chest up coming out of the bottom
• spotters for safety!

WOD:  Double wod

Today gang, we have two wods for your exercising fancy – both designed to be short, so scale accordingly for the first one!

WOD 1:  “Throes”

3 rounds for time of:

• 15 thrusters (65/95)
• 15 toes to bar

Zone 3 – scale thrusters to 55/75

Zone 2 – scale thrusters to 35/55, substitute double crunch for ttb

WOD 2:  Tabata Row!

8 intervals of 20s work, 10s rest on the rowing erg

• fewest metres traveled in any interval is your score!

Cash-Out: Stretch out quads/hip flexors, lacrosse ball the glutes