Motivation
Another awesome experience in our kids class yesterday. And by awesome I mean a good teaching moment. Our kids class yesterday had 20 highly energetic youth who love CrossFit. The ages range from 5 -13 years old. Maybe surprising to some but not me that the success of our class relies heavily on the behavior of our older kids. That’s right, I’m most concerned with how the older kids will behave. When they do well the younger kids are awesome because the mimic those they want to be most like. Yesterday’s class was a little rough. One of my ten year olds was being a bit of a goofball. Like all the kids he just wanted attention. I didn’t give it to him and he got better but still had his moments. This child has come a long way. Grandma brings him to class and got him involved because he doesn’t do well in other sports. He has taken a liking to CrossFit and I can tell he works on a lot of movements on his own at home. Well, after class him and his twin sister wanted to work on climbing the rope. I told that I was not going to allow him to climb on the rope because of his behavior in class. I explained to him that because he is one of the older kids in the class that when he goofs off the younger kids follow which makes my job of teaching the class very difficult. This is a tough conversation. It will go one of two ways. Yesterday, it went very well. I told him that even though he may not realize it, he is a leader. Kids follow him. I told him of my expectations and asked if he would be able to handle the pressure of being a class leader. He sat up straight and told me confidently, “yes.” He remained seated as I worked with his sister on the rope. He did not complain nor look defeated. I could see in his eyes he was seriously contemplating that he was expected to be a leader. As they left Grandma gave me a smile and I returned it with a wink. This morning I received an e-mail from Grandma thanking me for the conversation I had had with her grandson. She said it was a topic of conversation over dinner with Mom and Grandpa. She explained that he had responded well and further committed to being better.
You will rise only to the level of expectation. Whether it is your own expectations or those of others. So often you limit yourself. You allow other people to limit you. As with the example above we can make a profound impact on people if we can get them to believe in themselves by setting the expectations high. So what if they fall a little short, it’s still higher then low expectations. Surround yourself with people that inspire you to be better than you even think currently possible.
Strength
If you did yesterday’s workout with the Deadlifts and push ups then your probably gonna be a little (ha ha) sore today. This strength may be used as more as a good stretch and warm up for the workout. Work on having really good technique. Drive your knees out and imagine your spreading the floor with your feet. You want to feel tension on the those hamstrings as you go down. Keep your chest up as high as you can. Finish the movement by bringing you hips all the way forward. If you missed yesterday then you are required to set a new personal best on a 5 rep back squat.
Workout Strategy
12 minutes is a long time with two movements like a heavy hang power clean and box jumps. Both are very high power output movements. You will need to pace yourself accordingly to accomplish as much overall work as possible. Sounds crazy but the burpees will probably be your break. Keep a steady slow pace with the burpees. On the way up, jump your feet from the plank position towards your hands keeping your legs as straight as possible and then stand and jump by extending your back up taking pressure off of your quads and using your posterior chain (hamstrings, gluteus, lower back). I am looking for four plus rounds today.
| Workout of the Day | |
|---|---|
| Strength of the Day | Back Squat: 10 Minutes to establish a 5 rep Max |
| Level 1:
12 minute As Many Rounds as Possible 7 Hang Power Cleans 7 Burpees 11 Box Jumps 20/16″ |
Level 2:
12 minute As Many Rounds as Possible 7 Hang Power Cleans 95/65# 14 Burpees 21 Box Jumps 20/16″ |
| Level 3:
12 minute As Many Rounds as Possible 7 Hang Power Cleans 115/65# 14 Burpees 21 Lateral Box Jumps 20/16″ (Touch Top) |
Level 4:
12 minute As Many Rounds as Possible 7 Hang Power Cleans 155/105# 14 Burpees 21 Lateral Box Jumps 20/16″ (Touch Top) |
To Get more Awesome: 30 Ball Slams
