191107 - Throwback Thursday

Everyone at Choice City CrossFit has been in your shoes, including your coaches.
The thoughts, concerns, fears and frustrations you have are all things we've experienced at one time or another.
The Way is nothing more than a road map to success and wringing out the best out of our program, and yourself.

Rule 1: Show Up.
The average experienced CCCF athlete shows up one hour a day 5 days a week. That's 5 hours of focused attention on health, fitness, skills, drills, strength and more per week.
If you went to college, that doesn't even scratch the surface of the time you spent learning.
This is far more challenging, because you can't just cram before finals. You've got to build on your experience to improve.
The hardest part of CrossFit is showing up. Get here 3-4 days a week when you first begin. You will be able to modify that later. The first month is the worst month.

Rule 2: Temper Expectations.
We will never tell a brand-new person that they are heading to the Games. You shouldn't expect it of yourself, nor can you realistically expect it to happen right away. None of us are full-time athletes. The coaches have lives and jobs outside the gym. Our best athletes balance life and working out amongst tons of responsibilities. You're going to suck and be sore. You will not stop sucking or being sore for a while. That's okay, we've all been there. You can suck and quit or you can work your way to not sucking.

Rule 3: Safety.
If you cannot do a strict pull-up we will not teach you to kip. If you cannot do a dip, we will not have you do it on rings. If you can do neither, we won't show you how to do a muscle-up. There's an order to things and the order is determined by control. Can the athlete accomplish the basic movements safely and in control? If so, then we move them to intermediate skills and weights. If not, we drill the basics, move through progressions, do extra work outside the class time, and so on. Skills pay the bills.

Rule 4: Have fun.
No one wants to work out with a sour puss, or a complainer, or a whiner.
We have this opportunity to take care of ourselves and become something greater than we were before. All in an atmosphere of support, camaraderie and laughter. Sure, Coach Michael is a salty such and such, but at the end of the day, what he wants is the best for everyone, inside and outside the gym. If you're not having fun, you're doing it wrong.

QOTD - Favorite villan?

WARM UP - 200m Row/Run/Ski
3 Rounds
6 Reverse Wallballs
6 PVC Behind the Neck Press (Last Round EB)
6 PVC Overhead Squats (Last Round EB)
:30 Double Under Practice

MOBILIZE - IYT’s
Chin Up Dead Hang

COACH PREP - Snatch Prep with PVC Pipe
Dip Drive
Dip Drive High Pull
Dip Drive High Pull Punch

WOD - For Time
20 - 15 - 10 - 5
Wallballs
Hang Muscle Snatches 75/55
50 Double Unders (b/w each set)

COOL DOWN - 10 Scorpions and 10 Can cans