A+ R A-

12/11/2013



Progress Hurts

or

"Get Comfortable With Being Uncomfortable"

CFMG Members: I would like you to take a moment to think about how fit you (thought you) were when you first joined CFMG. Now, fast-forward to the present, and think about how much progress you have made, both physically and mentally. Do you remember how much those first few months of WODs hurt, as your body tried to become accustomed to technique and form, and then gradually increased intensity and weight? As you are reading this, I hope most of you agree that this method of training we call CrossFit STILL hurts, and your body will never become accustomed to the WODs you challenge yourself with on a daily basis.

If you are reading this, chances are you are still a CFMG member and I applaud you for being one of the few unique individuals who are tough enough, in body and mindset, to stick with our program.  Believe it or not, there have been many people who have left our gym, simply because it hurt too much, or they were not interested in breaking down the barrier between going through the motions and really dialing up the intensity and “suffer factor.” I shouldn't have to explain this “suffer factor” to you veteran CrossFitters, because you are well aware of where you need to go to get the amazing results you have achieved.  Intensity and that “suffer factor” is what gives athletes positive results. There is no way around it: in order to make progress in any pursuit, it is going to have to hurt a little.

We are rapidly approaching the New Year, which brims full with the promise of “new beginnings,” and “new fitness regimes.”  You know the drill—the globo gyms thrive off of New Years clients, who come in the 1st of the year with resolutions to get in shape and lose weight, only to fizzle out after two months, while still paying monthly fees to fulfill the contract they signed.  Globo gyms depend on these clients to make a profit, and sadly, their business model is based on failure to believe in their clients’ potential.

Why do people fail? Why do they “fizzle out” after only a couple months’ worth of efforts? I believe it is a mixture of two things: mentality, and how difficult it is to train by oneself.  Conveniently, CrossFit “fixes” both of these problems, allowing an environment that encourages a positive mentality and offers a group setting for training.

Let’s tackle the first one: in order to get results, whether it is weight loss or a new PR, one has to suffer and get into the zone of discomfort.  Athletes who are fearful or unwilling to go to this place will not ever achieve their true potential.  Usually, athletes who are stuck in this space do not like to be out of their comfort zone, or they have a fixed mindset, and are afraid of failure, resulting in never trying at all.  I have always believed that failure is a component to success.  When you endure in the face of great obstacles, you build up your will to suffer, pushing the limits to what before seemed impossible.

Now comes the second part: how to best train and push these limits.  The best antidote to going outside of your comfort zone is a little bit of peer pressure.  Training by oneself is a noble pursuit, but a very difficult one. Not many people, if any at all, have the ability to push themselves to reach the level of intensity necessary to consistently make any sort of positive progress.  Training by yourself also means you are not being held accountable by anyone except yourself. It is very easy to ignore and turn off the voices in your own head, but it is difficult to avoid the voices, phone calls, text messages, and e-mails from others. Not having anyone to be accountable to makes it that much easier to give up. Wanting to give up is inevitable, but what is more likely to happen when you have those thoughts alone versus in front of a training partner/coach/group? I can guarantee in a CrossFit class, no one will allow you to give up or sneak out without finishing.

Most veteran CrossFitters can agree that if they had to follow the program by themselves, they would not make the same sort of gains they do when in the training company of others.  Training with a group, much like we do at CFMG, increases the probability of sticking with the pursuit. Not only do you make friends who will hold you accountable—you will also have professional coaches at your disposal. There will be many people motivating and encouraging you to work hard during the workouts. That being said, you still have to suffer through the pain that we experience when training intensely. Some people cannot handle it, and as I said above, they end up leaving our gym.

The thing to always remember about our program at CrossFit Mission Gorge: it does not get easier but you will get better. Below is a short list that I encourage you to share with any of your family and friends who plan on joining CFMG in the New Year.

-It hurts for everyone, even our best CrossFitters.

-Become a student of CrossFit. Listen, learn, and practice.

-Intensity is relative. Scores on the whiteboard do not matter, but what does matter is that you gave it your all.

-Failure without trying is unacceptable.

-Ian McHugh


SWOD:

Clean and Jerk 3/3/3/3/3

WOD:

20 Sec. Hang Power Cleans (135#/95#)

10 Sec. Rest

20 Sec. Push Jerks (135#/95#)

10 Sec. Rest

-6 Rounds for Reps-

Mobility:

A1) Shoulder Distraction Drill, 1 minute each arm x 2 sets

A2) Keg Drill, accumulate 2 minutes x 2 sets

 

10 Minute Paleo Apple Crisp

Are You A Good Teammate?

Latest W.O.D.

Prev Next

05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:10 W.O.D.

Read more

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:37 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:47 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:47 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:104 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:80 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:98 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:63 W.O.D.

Read more

05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:57 W.O.D.

Read more

05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:83 W.O.D.

Read more

05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:105 W.O.D.

Read more

05/12/2015

05/12/2015

Fit it Forward, CFMG! In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box. Tuesday, May 12th: Buy someone coffee. Wednesday, May 13th: Teach someone how to do a burpee. Thursday, May...

ian - avatar ian 11 May 2015 Hits:109 W.O.D.

Read more