Friday: The importance of accountability

Friday: The importance of accountability

Friday: The importance of accountability

That score on the board is a point of pride for us all.

The 6AM crew are bosses at recording scores.

The 6AM crew are bosses at recording scores.

When we train it’s important to do every rep. Seems like a concept that’s simple enough. I’m sure we all have that little voice in the back of our heads that is saying “Just cut it short a few reps no one’s looking.” And you could get away with it however it’s important to finish all of your reps for a few reasons.

1. So that you know that you can.
CrossFit is based on the idea that with the proper training and preparation the human body is capable of doing incredible things. The only way to know the limitations is to test them. Every time we shave off a rep we deny ourselves the opportunity to know those limitations.

2. It will push you.
Victory and progress are great motivators but sometimes the only motivation that you need is to look at your score on the board and see that you’re not quite where you want to be. Our society nowadays is very quick to comfort everyone. Every kid gets a trophy for participating. Failure is just as important as Victory in the quest for virtuosity. I personally got cut from the all star team when I was in little league. That motivated me to practice more than the other kids. The next year I made the team started and went on to play D2 Baseball which is something that no one who made the team that year can say.

3. Your victory will be sweeter.When you finally reach your goal you’ll feel better about it. You’ll know that you truly earned it and that’s a great feeling.

I’m not perfect. I’ve lost count a number of times and sometimes it’s best to get a whiteboard to help keep track. Our community is one of holding everyone accountable. Sometimes we have to hold ourselves accountable as well. All of us coaches are extremely proud of everyone at this gym. Let’s keep up the good work and we’ll make 2013 truly special.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. A x 4 Rounds:Snatch Complex-

  • 3x Power Snatch
  • 3 Behind The Neck PP
  • 3 Overhead Squat
Skill: Overhead Squats

  • Sets of 3 Reps
B.  For Time:

  • 40x pull ups
  • 40x wall ball
  • 25x Pull ups
  • 25x Wall ball
  • 10x pull ups
  • 10x wall ball
  • 10x Power snatch(135/95)
WOD: 15 Minute AMRAP of:

  • 10x Overhead Squat
  • 20x Lunges
  • 10x Rows (Static or Ring)