Archive Monthly Archives: March 2018

Motivation vs. Commitment

Lifestyle changes aren’t the kind of changes you make in a day, or a week, or even a month. Hell, not even in 3 months. They are not comprised of work done on the surface, but rather from a deep internal shift. Such changes require not just the initial spark of the flame, but moreover a long-lasting supply of firewood.  This logic can be applied to change of any kind in your life, but we are a CrossFit gym so let’s keep this discussion fitness-centric.

That foundational spark is your motivation. That spark is your “why.”  Motivation simply denotes a strong interest in a goal; it is the reason you decide to create a certain dream.  However, without commitment, your motivation will sadly never become much more than that — a dream.  Whereas motivation will create the drive to achieve your ambition, commitment is what will get you there when your motivation is in question.

Commitment bespeaks discipline. There WILL be days that your desire for a cheat meal or a day off of training will far outweigh your original motivation. Motivation itself is fickle. Commitment is what will steer your ship back on course when your motivation shifts. Your commitment is what keeps you from stopping at the In-N-Out drive thru on the way home from a long day at work. Commitment is what puts you in your gym clothes instead of your PJ’s when you get there. Commitment means persevering through the days that feel useless, emotional, and exhausting.

This is not to say that motivation itself is not important —  it is. What good is all that firewood without a flame to consume it?  And, I have good news: the commitment part gets easier the stronger your initial motivation. 

In short: motivation is wanting to do something. Commitment is doing it.

These journeys take time and I promise the road will be difficult. Weaknesses will be exposed.  Constitution will be tested. You will fail. Commit to continuing to get up every time you are knocked down and you will be successful.

I will leave you with an apt and succinct quote from Irish author Samuel Beckett;

“Ever tried. Ever failed. Never mind. Try again. Fail Better.”

CrossFit WOD, March 23, 2018

03/23/2018

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

CrossFit WOD, March 22, 2018

03/22/2018

 

When you pick something off the ground after 18.4

FITNESS
Metcon (Time)
21-15-9
KB Deadlift
300m Run

Level 1
Metcon (Time)
21-15-9
Deadlift(185/125)
800m Run

Level 2
Metcon (Time)
21-15-9
Deadlift(275/185)
800m Run

CrossFit WOD, March 21, 2018

3/21/2018

Weightlifting
Bench Press (1-1-1-1-1 Build to a heavy single)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100m Run
60 Single Under
12 Knee Push Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100m Sprint
30 Double Under
15 Hand Release Push Up

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100m Sprint
30 Double Under
15 Handstand Push Up

CrossFit WOD, March 20, 2018

03/20/2018

FITNESS
Metcon (Time)
Partner WOD

40 Calorie Row
40 Lunges
40 Sit Up
40 Push Press
40 Burpee
40 Push Press
40 Sit Up
40 Lunges
40 Calorie Row

Level 1
Metcon (Time)
Partner WOD

60 Calorie Row
60 OH Plate Lunges(45/25)
60 TTB
60 Push Press(95/65)
60 Burpee
60 Push Press(95/65)
60 TTB
60 OH Plate Lunges(45/25)
60 Calorie Row

Level 2
Metcon (Time)
Partner WOD

80 Calorie Row
80 OH Plate Lunges(45/25)
80 TTB
80 Push Press(135/95)
80 Burpee
80 Push Press(135/95)
80 TTB
80 OH Plate Lunges(45/25)
80 Calorie Row