Bad training days. They are inevitable for every athlete, no matter what point in your CrossFit journey you are at. With it being summer, the combination of vacations, the intolerable humidity, and the same butt kicking WODs may be chalk up to an “off day” or two…or six…or ten. It’s more important to focus on how you persevere through those bad days to get to the good ones. Is every meal you make restaurant worthy? Have you ever taken a bad picture? Do our beloved Red Sox pitch a perfect game every time? Every workout is going to have its flaws too.
In order to progress it’s important to know that not every day is going to be a PR, but you keep working anyway. Maybe in the beginning of CrossFit you made bigger jumps due to beginner adaptation, but slow gains are still gains. We focus so much on numbers and times and rounds. Each day it is about reaching the next level and beating the person you were yesterday. Take a step back and take a look at your training as a whole, from the very first day up to today and appreciate how far you have come.
Just the same, you are going to have days where you feel on top of the world. You’re on fire and everything clicks. Celebrate those victories and move on just the same. Not every day is going to be perfect either. Enjoy your successes and be ready to work just as hard the next day, regardless of the outcome.
July 31, 2012
Skill/Strength: Front Squat 3-3-3-3-3
WOD:
3 Rounds:
10 Handstand Push-ups
12 Front Squats (60% best set front squats, not exceeding 60kg)
15 Kettlebell Swings (24kg/16kg)
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FS: 85kg
WOD: 11:07 Rx
This WOD sucked a bit more than I anticipated. Crashed the car in the first round and went through HSPUs unbroken, which came back to bite me in rounds 2 and 3. Way to fight through it 6am!
FS – 130kg
WOD – 4:33 Rx
Nice work 5:30
You know Shane, you should really stop sandbagging the WODs.
Slacker Baron strikes again.
awesome job shane!
FS: 80 KG
WOD: 10:10
I won’t be at the box today but liked this post, Mandy. I had a crap workout last week and just left feeling so defeated. The next day I was talking to Mary and she said that she had a suck ass one too (I’m probably paraphrasing). I think I’m so used to the trainers and my fellow Cfers looking rock solid, that it didn’t dawn on me that EVERYONE has off days, not just the newer folks.
My defeated day was followed by Erica pushing me to get over my mental block of box jumps. That hurdle crushed my crap day and made it all worth it. Even crap days make me stronger!
Workplace WOD:
“Archivist’s Carry”
6 Rounds
Move an 80lb box of documents down a 200′ hallway without the aid of a book cart.
Just had a “CROSSFIT WORKS!” moment while moving a heavy document collection down a hall and onto storage shelves. No back twinges, no grunting, no sweating, no problem. Well, aside from aggravating my hip bruises from yesterday’s farmer’s carry.
That’s great! My wife’s an archivist as well. I’m going to share this with her.
Awesome! I bet I know her, and I bet she is unusually good at getting a heavy object from the floor to an overhead shelf. It’s a surprisingly physical job, except for the times when you end up writing metadata for eight hours at a go.
FS: 75 kg
WOD: 12:03
a disappointing day at the box
FS: 60kg
WOD: 7:45rx @ 36kg
Today’s blog post is perfect for this WOD. My lower back tightened up after the first set of swings due to tired hamstrings and it was game over for me. Can’t wait for tomorrow.
FS: 105kg
WOD: 14:11 Rx @ 60kg
You know, when I read this blog entry, I SWORE that Mandy wrote it purely in response to my occasional whining on the blog about my performance during lifts/WODs. She denied it.. but I’m not soooo sure.
FS: 105Kg
WOD: 12:09 @60kg – Scaled HSPUs. But I did learn a very important thing: hand placement on HSPUs is absolutely CRITICAL. After going through my first round unbroken, the second round felt impossible. But I figured out that my hands were much too close to the wall. An adjustment make the HSPUs feel much, much better.
I’m also an idiot, since for rounds 2 and 3, I did 15 front squats instead of the prescribed 12. Pay attention!
good post, Mandy.
FS: 70kg
WOD: 7:53
FS – 135kg
WOD – 9:59 @60kg and 1 then 2 ab mats. First round burn out seems to be the theme for today’s posts. I’m no exception.
FS: 62kg, got 2 @ 67
WOD: 16:14 @ 37kg, 16kg kb and pushup + kick up per hspu. Meh.
FS: 85kg (PR by 5)
WOD: 11:58 RX. Erica has hooked me on the 24kg KB. FS were unbroken. First round of HSPU were unbroken and unkipped. They were a mess thereafter. Need to practice these!
Well then, WOD. Well then, blog. Erika says Hi! She thinks I’ve “been on the blog for 40 minutes.” Word.
FS: 55kg, ran out of time! Goal is to break 60 kg next time!
WOD: 8:31…started out at 40kg and then a couple of clowns changed my weight without me even knowing it! 35kg was dandy. Dandy like Mandy.
Those damn handstand push ups were tough and killed my pace.
Two big things though: all signed up for the Garage Games in Providence, scaled of course! And, got 3 deadhang pull ups. Whoot.
This one was brutal for me physically – shoulder tweak in round one caused me to switch to pushups. I also had some mental gremlins but I fought them off, crashed the car in the last round, then crashed the car practicing Ride of the Valkyries on trombone. Thanks to CFF I’m a better trombonist!:-)
FS: 50kg PR
WOD: 13:03 pushups, 30kg