Workout of the day for Wednesday October 16th, 2013:
Big Clean Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Three rounds for time of:
135 pound Hang power clean, 15 reps
There is a sometimes issue at the box when a member finishes their workout and when asked to write their score on the board they quantify all of their: effort, blood, sweat and tears with the phrase, “I only…” For example: “I only did level 2”, “I Only used 135/95lbs”, etc.
Why do we sometimes feel the need to package our effort with this phrase? To some extent (despite all the various excuses we trick ourselves into believing) the root may be a fear of disconnection; that we are not worthy of love and belonging.
There is a vulnerability when we give full effort in any activity: we fear that others will judge our effort with cruelty; based solely on the outcome of our effort. And fitness, especially in relation to performance and/or aesthetics, draws on deep emotional strings of our psyche. So we try to outsmart our vulnerability by packaging the outcome of our physical effort with a cute little phrase of self condemnation.
We can’t outsmart vulnerability. It takes courage to come in every day and to give your best effort on the daily workouts. Remember that everyone is there to work on constant improvement and everyone who sweats and toils along side you knows and values the effort that you give. I don’t care if its your first week or if you are a founding member; whether your max consecutive double-unders is 100 or -1—if you give full effort your are valued member of CrossFit Roseville.
Remind yourself that you succeed with every rep, and every round, and every workout that you complete. Be proud of the effort you give; be compassionate to yourself in your journey to be a better mover. Let go of the expectations you have that lead you to a fear of disconnection, and know that your worth is more than your workout. Leave the phrase “I only” for the uninitiated, and help the uninitiated to see that they have a place they can come to get fit, have fun, and hang out with some cool people.