WOD:

Tabata
10m Sprints
Wall Balls (20#/14#)
Kettlebell swings (53#/35#)
L-sits

1 minute of rest between exercises. Post total reps for each movement to comments, except for the L-sits.

KCFEndurance WOD: Week 10, set 1

Amber attacks the barbell during 13.1.

Presence & Attitude

At the CrossFit Level 1 Seminars we teach that an effective coach must demonstrate a high level of presence and attitude. Well, I found out first hand this weekend that the same is true for the athlete.

You have to approach each workout from the right frame of mind. If you go into a workout or heavy lift attempt saying, “I’m not going to make this.” or if you let a missed attempt or missed time goal weigh on you it can completely ruin the rest of your performance.

When I first attempted 13.1 on Friday I really let my frustration get the better of me. Those of you who witnessed it can attest to that. You might even go as far as to say that I threw a bit of a tantrum when I missed a few of the reps at 135#. I missed my goals all the way around on that first attempt at 13.1.

I told myself that I would not approach my 2nd attempt that way. I had goals and a game plan in mind. I told myself that instead of berating myself for missed attempts, I was going to celebrate every made snatch at 135#, and I did just that. It helped me keep my head in the right place. It helped me maintain momentum, of course the screaming throng of KCF peeps surrounding me helped a bit too. The end result was that I improved my tiebreak time by 1:45, which is huge and I got 2 snatches into 165#. That moved me up 150 places in the rankings in the men’s 40-44 year old age group.

You all need to learn from my experience. All too often I see people approach the barbell with the absolute wrong attitude. I have, on occasion, stopped someone before their lift because I could tell their head wasn’t in the right place. You have to go in confident and positive if you have any hopes of being successful. If you are unsuccessful, you shrug it off, see what you can learn from it and attack it again.