Don't you just love the feeling of a brand new, squeaky clean new year? It's like turning the page of a brand new book and seeing glorious empty lines of opportunity just waiting to be filled...
Sure, you could be one of those sarcastic folk who have to remind people that the 'year' is just a concept created by mankind. But you know what...
WE DON'T CARE
We LOVE the excuse to 'start afresh' and learn from our 2018 mistakes
So of course, what better way to kick off this year's blog posts than with a few reminders about those lessons...
1. It’s okay to fail
Whether it's learning how to bail out of a heavy squat, attempting and 'failing' at yet another muscle up attempt or still not quite sticking those double unders, know that IT'S OKAY!
Knowing that the world isn't going to end when you fail a movement is going to help you take calculated risks instead of staying inside of your comfort zone. And note to all...no one every got a 1RM squat, muscle up or double under by staying in their comfort zone...
2. Chest up to recover
This lesson is painful. Mainly because it hurts like a b*tch to pick yourself up. But at the end of the day, when you bend over to catch your breath, you're making it harder to expand your lungs and you're letting your body and focus collapse. You're also unable to see what's going on around you...namely, the athletes still working through the WOD and/or cheering you on.
Chest up + head up = better breathing + better attitude = winning.
3. Breathe and let go
If you've ever done a yoga class you might be struck by how different the gym feels: no lights or music, no frantic sprinting, no weights crashing. Just breathing and letting go. But really, every workout comes down to those two things. The weight on the bar is what it is; all you can control is what you do in relation to it. You can either panic and fight against the workout (and the difficult yoga pose), or you can breathe, focus, and embrace the process.
4. Project confidence
Every workout WILL feel intimidating in your first few months. You probably let yourself get away with a forced smile and a nervous “This is gonna crush me!”
In 2019, instead of resorting to preparing yourself for the worst, banish the nagging voice of self doubt. Nothing will improve your max effort lifts more than projecting full confidence.
5. Do your own workout
Stop comparing your numbers to everyone else’s. Stop feeling like you have to prove something, and learn to set goals for your own body with its own particular strengths and limitations.
6. Don’t clean up until everyone’s finished.
Nothing is worse than when you are finishing your last round of pull-ups in gruelling sets of singles while half the class is packing up to go home. And nothing’s better than times when most of the class, having already finished the workout, joins the final athlete in their last lap.
7. Treat the workout like a mirror.
As much as you look forward to your workout, there are 23 other hours in the day that make it possible. Learn to see the workout not as an isolated event that begins and ends at the gym door, but as a reflection of all other parts of your life, including nutrition, sleep, mobility, and stress levels. Your work in the gym will become a pretty reliable indicator for whether everything else is running properly.
8. Push at the edges
Worried about working out in a team? Come to a Saturday morning partner workout. Dislike cardio? Come to a purely metabolic conditioning session. Can't do a pull up? Come to Angie or Fran or Cindy.
One workout at a time
Slowly but surely those edges of that comfort zone will expand.
9. Have great expectations
Rephrase “can’t” into 'not yet'. It’s the difference between shutting down the very possibility and acknowledging that it’s a work in progress. Maybe you’ll be “still learning” the muscle-up another two years from now, but you’ll never think it’s flat-out impossible. You'll surprise yourself again and again by accomplishing things that you once thought were well out of your reach. There’s something magical about opening yourself up to possibilities, however distant they may seem.
10. Work from a place of high-fives.
Different things work for different people (so rage on if you need to), but the high-five has become a tangible reminder to maintain a good attitude, connect with the people around you, and openly celebrate our efforts. The high-five is like kryptonite to frustration and workout anxiety. The high-five is about having fun, reaching goals, and coming back tomorrow. In sum, the high-five is where it’s at.
Here's to an amazing 2019!
The CrossFit WODen Team