The next level

This site is crowded with quality content to say the least. We make it a point to leave no stone unturned when it comes to CrossFit, food, life, and all that goes with it. The post below was submitted by house trainer Mindy Coby and is just that kind of quality we love. However, the email in which she described her reason for it was equally inspiring;

“I love all of our PCF athletes so much. I love how supportive they are of one another. I love how they celebrate each others victories….but occasionally I feel like sometimes we celebrate accomplishments for so long that we forget to move forward and keep achieving. It’s so awesome to see people stepping out of their comforts zone, but sometimes I fear that they can become so proud of where they came from, they forget just how far they can still go.”-Mindy

The following is authored by Mindy Coby:

All journeys start with a single decision. A choice is made to do better, to try something new, to take action. At some point in your life, you made a decision to walk through the doors of a box full of foreign equipment, clanging barbells, and unfamiliar faces. That decision may have taken a lot of courage and it should be celebrated; but don’t celebrate too long. Celebration must give way to progress, and no matter how long you’ve been at it, one thing will never change; there always lies another step ahead.

You’re a newbie. You show up every day, follow along with instruction, and complete your version of the WOD even if it looks nothing like the white board prescribes. Every day you push, you fight, and you complete the day’s task. You hurt…. a lot.  Sitting, standing, and even laying down reminds you of your aching muscles and though uncomfortable, a sense of accomplishment runs through your veins because for the first time in a long time you feel alive. Be proud…but don’t be satisfied. Remember, you’ve only just begun.

You’re a regular. CrossFitting for several months or maybe even a year by now, you now have better endurance and a stronger understanding of the movement patterns. You can even do some of the movements at the prescribed weight. Barbell work may even start to look more appealing than moving your own body-weight. It’s great that you’re strong… but you need so much more. Remember our pyramid, gymnastics should always precede weightlifting, and if you’ve bypassed some of those movements, there’s goat work in your future. The choice now becomes, dedication, or procrastination. Rather than settling for gymnastic modifications because you’ve rationalized in your mind that “at least I’m moving the weight”, take a step back and get good at “moving your weight”.

You’re the veteran. A CrossFit-lifer. WODs for you are Rx’d more often than modified, you’re proficient, and there’s even a skill or two you excel at. You’ve seen the benefits of mobilizing, working on your weaknesses, and doing extra skill work, it shows in your WOD times. Perhaps you’ve even taken a leap into the world of clean eating. Most people aspire to get to this place and it is quite the accomplishment, but it is not the end, its a step that everyone can take, everyone can achieve and everyone can continue on from.

You’re a fire breather. Often, your one of the first to finish, you find yourself comparing your times to the people in your box and others across the country. With multiple competitions under your belt, your seasoned, experienced, elite. What an awesome feeling. But someone… somewhere… is training harder than you are today. And if you stop every step to celebrate your current location simply because you haven’t been here before, someone is going to pass right by you…good luck catching up.

Personal victories, no matter how big or small, are victories nonetheless and nobody will ever take them from you. But no matter your current standing, there is always room for progress. Progress is a mixture of celebration and discomfort. Constantly keep yourself “uncomfortable” in the gym and you will never become passive and sedentary in the other areas of your life. The good news is, you have already taken the hardest step of all, now just keep walking.

Strength:

Front Squat
1×5@60%/1×3@70%/1×2@80%/1×2@90%/1×195%/1×1@103%

Back Squat
1×5@60%/1×5@70%/1×5@75%/1×5@75%

For Time:

30-Thrusters 55/75
60-Double Unders
20-Thrusters 55/75
40-Double Unders
10-Thrusters 55/75
20-Double Unders

Auxiliary:

Dumbbell Death march 25/35
200′