Workout of the Day for Friday June 14, 2013*
Weighted dip 3-2-2-2-1-1-1-1-1 reps
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
*Athlete’s Choice: make-up a missed wod, hit a benchmark, or create your own.
Will You Lead by Example?
Wether you like it or not, people are constantly on the lookout for example. You are an example. If you take short-cuts on a workout, if you always take the easy route, if you fail to meet the movement standards, then people watching will think they have a green light to do the same.
If you consistently bring a positive attitude, challenge yourself, and hold yourself to the highest movement standards you are capable of, then people will follow suit.
We are in control of our boxes culture. Remember, your attitude affects others. Optimism and pessimism are equally contagious and impact the tone and spirit of those around you. Friendly greetings, helping new people, encouragement, looking for ways to help out the group, these are the things that set CrossFit Roseville apart.
Nothing is more important to your coaches then your continued athletic development. Roadblocks to your success may be coming from many areas in your life, but know this, when you are at CrossFit Roseville we are 100% committed to you reaching your goals. Share this commitment with us – to yourself and to your tribe mates. When the coaches offer you suggestions (sometimes criticism), it is intended to frankly call your attention to a behavior may be holding you back from your absolute best. It is meant to be constructive.
The coaches here immensely value your feedback so please never hesitate to send us an email. Admittedly, we may not be the fastest about replying, but every one of your emails are discussed amongst the coaches so keep the feedback coming! We are also open to constructive criticism!
…..so what about on the days when you just can’t be cheerful and positive? Get here anyway and bring your best to the workout, let that other stuff go, and focus on the work. We still want you here even on your bad days, weeks, and for some of you – months.
Here’s one thing that may help. Imagine that your workout was going to be videod and photographed and an image or video placed on CrossFit.com the following day. Make sure that every second of every rep represents you the way you would want to be represented to the CrossFit nation! We all want to have fast times and big weights, but how we get there is just as important as the score.
When a workout of the day isn’t one of your favorites, or something you particularly enjoy working on, remember, it’s called ‘crossfit’ and not called ‘allthecrapyoulikefit’ and sometimes we all have to work on the stuff we suck at, the stuff we are weakest at, and the stuff we loathe. (Secret: do the stuff you loathe until you like it. problem solved.) This is part of the discipline that will make you a powerful and well-rounded athlete.
PS. We want more of you on this blog. Can you write me 2 paragraphs or so? It could be anything: inspiration, shout out, technical explanation, book review, diet review, or even make fun of a food commercial. We want more of you learning and teaching each other, so help us out please! For example, got advice for new people, type up a couple of paragraphs and send it over…..thanks!