Coppell Fitness Trainer – Tip of the Week Keep Going.
I wanted to share a personal experience I had this week that hopefully will help inspire a few folks. As a way to help track my progress, stay motivated in my workouts, and to improve daily, I am signed up for the CrossFit Games or Open for the third year in a row.
I won’t go into what all it is (you can learn more about it here) but there are 100,000 people worldwide that does the same workouts for 5 weeks in a row.
Again, for me, it’s a great way to help keep me going and staying on track of my fitness goals. It’s also a way to help push myself harder than I normally would.
In 5 weeks, there are 5 different workouts. Each Wednesday, the workout for that week is released and you have until Sunday to get judged at a valid CrossFit location on the workout.
So this past Friday I did the workout for week #2.
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
The video below shows me completing 232 reps in the 10 minutes. It was a tough workout and I did push myself. Afterwords, though, I felt as if I could have done better. I had a chance to try it again on Sunday.
So here are a few things I did before I tried it again in order to
1. I sought out help. I asked a few of the coaches there for some tips. They helped me with a tip for the box steps ups which allowed for a little easier and faster step ups which led to more total reps.
2. I went back and looked at the first workout and looked for areas where I could have improved. For me, I felt I went a little too slow on the deadlifts. The second time I did the workouts, I was able to go faster which allowed me to get more reps.
3. I put myself in a better environment to succeed. I did the first workout with folks that were not really into the workouts so the mood was not really motivating for me. I did not have anyone pushing me hard or helping to push me beyond my limits. The second time I performed the workout, I put myself with others that were going 100%.
If you do watch the video, there is not much rest period. I was able to get 7 rounds and 7 box step ups the first time. This was for a total of 232 reps.
With the workout only being 10 minutes, it would not seem like I would be able to improve too much.
Then again, the three things above allowed me to complete 9 rounds in the 10 minutes for a total of 270 reps. This was an improvement of 38 reps.
So what does this have to do with you and your goals?
1. Seek help! We are working for you. So seek us out and let us know how we can help you
2. Look at what you are doing. Go back and look at your sleeping habits, your off-day cardio, your boot camp attendance, your nutrition, your supplementation and your mental thinking. Here is a great blog about some questions to ask yourself.
3. Environment – I believe who you are around makes you the person you who are. When it comes to your health and fitness goals, Get You In Shape is built on a a positive environment that helps with motivation, accountability and inspiration.