3 set of ME Strict pull-ups. Supinated grip. Rest 2min


10 min AMRAP:

  • 3 KB swings
  • 3 HR pushups
  • 6 KB swings
  • 6 HR pushups
  • 9 KB swings
  • 9 HR pushups
  • 12….

3 rep ascending ladder.  Every 2 min (including min 0),  run 150 m.  Then pick up the AMRAP where you left off.  

L1: 72/53   L2: 53/35   L3: 35/25

Weekly recap!

We want to give a shout out to Lisa Moe for conquering the box jumps on Tuesday’s WOD. She challenged herself and used a higher box, which caused a bit of anxiety mid-workout; however, she overcame the fear and didn’t give up. Nice work.

We still have plenty of new “Legs Feed the Wolf” t-shirts for sale ($20).

We’re gearing up for a paleo challenge in a few weeks. The challenge will start on September 16. This will be different than FEAST (a few less rules and restrictions). Details to come!  

As much as I hate to admit, lately I’ve been watching quite a few bad reality shows on Netflix. Sometimes the convoluted narratives of swords, drugs, and prisons get old and I just want a few minutes of mindless television. Enter my latest guilty pleasure: reruns of “LA Ink.” On Saturday night I watched an episode where a woman came into the shop asking for a tattoo of an antique pocket watch with the hands set to thirteen o’clock.

For her entire life, this woman put restrictions on herself that were disguised as goals. She set goals like, “Once I loose XX amount of weight, I’ll go on a date and then I’ll be happy.” She was living her life completely backwards. She wanted to achieve a goal that would make a dramatic impact on her life and every time her expectations didn’t match reality, she wound up extremely disappointed.  

The tattoo symbolized the moment in her life when she learned to manage her expectations and embrace the journey. She didn’t want to wait until “thirteen o’clock” to make a change because that time doesn’t exist.

In life, and in the gym, we often equate success to the end result instead of appreciating the journey. If you want a muscle up but never dedicate time to practice the movement, then you can’t get frustrated when you grab the rings and nothing happens. Maybe you’ll have more fun working on building pull-up strength before attacking a muscle up. Progress in CrossFit comes when you dedicate yourself to something that you actually want to do, not something that you think you should do.

I was talking to someone the other day who, after a particularly heavy Thunder Thigh Thursday, was feeling discouraged about their squatting goal. That person was focused on achieving a number that seemed like an eternity away.  

I see two distinct differences between people who are successful at achieving goals and those that fall short. Success comes to those who appreciate the small, barely noticeable progress as valuable. Failing to recognize this value is where others get discouraged and tend to throw in the towel. People who view the small steps as a required component to the larger end goal will find more consistent success.

Importantly, remember that progress comes at different speeds. Hit the ground running, but remember that some people will run past you and that’s OK. Your goals and progress are unique to you and you have to carve out your own path. Learn from folks who have already been there and have succeeded, but rest assured that your road is the one you should be walking.

Thirteen o’clock waits for no one.

Keeping all of this in mind, we want everyone to set a new goal this week.  If you went to business school, this is going to look familiar. Everyone needs to set a goal that is S.M.A.R.T. (specific, measureable, achievable, realistic, and timely).

We’re putting a realistic deadline on your goal: October 1. So, saying that you want to increase your back squat by 30 pounds or have abs like Rich Froning is unrealistic. At the beginning of October we will make sure that you have time to test your goal. When you crush it, we’ll build on your success by setting another achievable goal. No food or weight loss goals allowed.

Here’s an example of a good goal: I will increase my clean and jerk by 5 pounds by October 1.

Here’s an example of a bad goal: I will work on my clean and jerk technique by October 1. Yes, it’s always good to work on technique, but this goal is not measurable.

We’re working on small incentives for people who successfully achieve their monthly goal—what, a high-five from your coach isn’t enough? If you need help setting a goal, come and ask.

Legs feed the wolf!

– Michelle Baumann

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