Crossfit Skills don't just happen: Make a Plan

OK! I'm confessing right now. I stole that title and here's the article. 

Crossfit Skills Don't Just Happen: Make a Plan

GREAT read with some cool videos...and it inspired me to update myself and you on my progress plan. 'Cause it's 18 sleeps till we ALL register for the 2015 Crossfit Open. AND 59 sleeps until it starts!!  WHOOP WHOOP, right Josh?

This quote from the article hit hard, 
"There are certain movements that when we see them come up in a workout, we think, “Crap, I wish I had my [insert word here]!”

I have said that for YEARS about gymnastic movements. Actually, what I've really said to myself is, "I hope _____ don't show up." That's a sad day (there aren't many in Crossfit) when performing well is based on certain skills NOT showing up. BUT I'm thrilled to tell you and me that this is changing. AND I know for many of you, my Synergy team mates, you can say the same thing for your skills. 

This is another great quote from the article, 
"It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days."

This goes for any Crossfit Skill. That's where the plan comes in. Remember this...we CANNOT work on EVERYTHING. A focused plan on ONE skill will be most effective. If you have a knowledgeable coach programming the WOD's, you will still be developing a whack of skills by just showing up and following the schedule. YOU having a plan for ONE skill will hone that skill the fastest. 

So what have I been up to:

Plan ONE: to figure out my macronutrients i.e.: eat enough carbs, less fat and protein. 
This has been going well. Believe it or not, I under-ate over Christmas. Not enough of anything really. And that is as harmful as over-indulging for extended periods. It takes a day or two to get the muscles loaded ready to perform. When I'm in routine, it's dialled in well.  Protein is 150 grams or more, fat is 75-ish grams on higher carb days, 100 grams on lower carb days, carbs are 200-ish on high days, 150-ish on low days. I've figured out timing of meals and types of carbs so I'm not dealing with that nasty flatulence. Ripe bananas, sweet potatoes, strawberries, make up 75% of my carbs with my gluten free breads and wraps filling in the rest. I have yet to test out oatmeal and see how that does for me. 

I'm feeling great on this plan meaning, my workouts are feeling pretty great. We will see how my max lifts go at the Monster Lift Off.  Strong cardio is good but strength is KING :)  

AND this verse is the BEST:

"Everything is permissible for me, but not everything is beneficial. Everything is permissible but I will not be mastered by anything. Therefore, honour God with your body."

- 1 Corinthians 6:12

Plan TWO: butterfly pull-ups
Coming. Not where I want them...and where do I want them? I want to use them on the next Fran. What was the plan? First was shoulder mobility. That is 100% better. I'm not Gumby by a long shot but I feel kinda swingy on the pull-up bar.  Second was to go back to basics and get my kip stronger and more efficient. It's better, way better. And third was to turn that better mobility and kipping into butterfly pull-ups. I do butterfly pull-ups every time they are programmed so that's progress. Goal is to do them in sets of 10. This means repetition, repetition, practise, practise. 

NEW Plan: Toes 2 Bar
I liked the video in the article. Goal is to have sets of 8-10 by the Open. 

All in all, I'm pleased with where I'm at. Lot's of distance to cover and it's best done with THE PLAN. 

So get a plan and let's get ready for the OPEN!!

THE prescription

The prescription for....success, of course.

The prescription for success was one faceted when I first started thinking about it. Then I stumbled

upon something that showed me there's another cut to this diamond. So, here's my attempt at gem cutting.

Much of this comes from an author I've become quite attached to: Dr Joseph Murphy. His work is very dated and yet, timeless. He often makes reference to "the eternal verities". 

To be truthful, NONE of the details of this post are mine. I just take others' ideas and apply them to my life. 

"There is no such thing as something for nothing. You must always pay the price, and the coin, of course, is attention." 

I've mentioned attention and paying the price in other posts...it's very important.

"Let's take the case of Albert Einstein. In grade school he was such an unimpressive student that when his Father asked the Head Master what profession young Albert should pursue, the Head Master replied, It really doesn't matter because he will never make a success at anything."  

We know how this story ended.  Although Einstein is most known for his genius mind, his unprecedented success was due to determined persistence rather than easy genius.

How about this one.

"The story of America's greatest Statesman is not a story of easy success but one dogged persistence. He failed in business at 21, was defeated for the State legislature in 1833. He was elected to the legislature in 1834. His sweetheart died in 1835. He had a nervous breakdown in 1836. He was defeated for speaker in 1838. He was defeated for elector in 1840, was defeated for congress in 1843. Finally he was elected for Congress in 1846 only to be defeated in 1848. He was defeated for the Senate in 1855, was defeated for Vice President in 1856, and was defeated again for the Senate in 1858. Finally in 1860 he was elected President of the United States. These were just a FEW rough spots in the life of Abraham Lincoln."

These humans paid the price: attention, devotion, loyalty, persistence, stick-to-it-tiveness, refusing to take no for an answer, always realising there was a Power that responded. Attention is the key to life. It's the key to success...or so I thought.

"There are a number of qualities that contribute to personal success in life. Some, like being born with good parents, or in a favourable country or social class or with natural physical and mental endowments are completely out of our control. But the ones that really count are the ones we can do something about. Among these nothing is more important than the quality of persistence.
Nothing in the world can take the place of persistence. Talent will not. Nothing is more common than talented people who are unsuccessful. Genius will not. Unrewarded genius is almost a proverb. Education alone will not. The world is full of educated derelicts. Persistence and determination alone are omnipotent."

Still sounds like persistence is the key to success.

And in my Crossfit world I give my attention and apply persistence to learning pacing, to better gymnastic skills, to perfect fuelling, to better mobility, to rest and recovery. And it's the stories of my gym mates who are doing the same thing and succeeding that strengthen my faith that anything will be given to us if we pay the coin.  Is it to do consecutive double-unders like my friend Rick F. who strung a whack together after giving it attention? Or to Janyce Y. who did un-banded pull-ups for an entire WOD. WHOOP WHOOP you two!!

Persistence, attention, paying the coin...that was my first thought about success. That's what sets successful people apart.

Then I read this:

'Addicted To Passion'

The strongest emotion I know is passion. It's the cornerstone and the deepest feeling of commitment my heart has ever known. The love for that one thing that wakes you up inside makes the hardest of tasks become as easy as taking a step. The joy and the thrill of the process protects you against all the depressions and setbacks. I personally have never met someone running and building with passion for what their doing, get stuck in depression. On the other hand I've seen the lack of it lead to despair. I've become completely convinced of a few things in life and this is one of them... Building your life passion-filled is like the brightest of guiding lights that keep you on track, and it's filled with all the signs along the way that remind you you're in the right place at the right time and the well of hope that burns inside of you brings faith and all the insight and foresight you need to see your own future.

Most people that wander through life never knowing where they are going, suffer this one simple thing, and it's an easy fix... Get back to what interests you the most. Get back to love. Get back to passion. The journey is the most fulfilling and exciting thing you will ever know. It meets the greatest of challenges and it NEVER says 'Why me? It says TRY ME! 

~Rick Gutman~

After batting this around in the old noggin, it became very clear that passion and persistence are inseparable links in the success chain. Being passionate about one's purpose ensures persistence will follow with a willing and fiery heart that does NOT tire.

How does this apply to me and Crossfit? It's weird, I know. I have other passions than just Crossfit, in case you're wondering...but Crossfit is a biggy. Why?

1. I NEVER NOT want to go to the gym.
2. I feel giddy excited walking into the gym...slightly less giddy when Fran is on the menu.
3. There's something telling me being physical is one of my gifts...it will help others. That's super important to me.
4. I haven't yet stopped learning about myself while in the competitive arena. Like God is telling me to "Go again. Go harder. Do more. Learn more. Be more. I have you hemmed in. Fear nothing."
5. It makes me happy. "It" being Crossfit WODs, my coaches, my gym mates, competition...the whole package.

Obviously many people aren't as Crossfit crazy as I am. It's not their passion and therefore there's no drive to be doggedly persistent at improving.

BUT we ALL have a passion.

You have a passion. Uncover it, allow it into the driver's seat and then let your heart follow the road. Guess what you'll find on that road?

You hem me in behind and before,

    and you lay your hand upon me.

- Psalm 139:5