Benchmarks

Weekly Blog April 24-30

I don’t want to do the math, but, I’ve written countless blogs since becoming a CrossFit Affiliate. Believe me when I say I am no writer, but… the one thing I never have trouble coming up with are things to write about. I am going to choose today’s topic, but, here are a few that I want to share coming. Let me know what you’d like me to rant about in the near future:

Supplements

Diet

Competing

Life balance and training

 

Today I want to discuss how important you are to each other. The concept of how without others doing what you do, there’s no way you’d be accomplishing what you are today. I’m going to take you on a trip in the way back machine. It was 2005, I was training at CrossFit North, CrossFit’s first affiliate. At the time I was there, they had actually been operating a few years already, so it wasn’t their first rodeo. They had this club called the sub 10 club. And if you completed certain benchmarks in under 10 minutes, you’d get a free T-shirt. It was super cool. At the time, to complete Helen for example, in under 10 minutes was no easy feet. So, aiming your sights to finish under that time got you in the club. Why 10 minutes? Well, at that time, it was hard to do. Is it easier now? The short answer is yes. And here’s why.

 

If you have never measured CrossFit before, and someone has you do Helen. You basically feel like you are going to die. So, for arguments sake, you finish in 12 minutes. So, 3 months later, 2 attempts later, you finish in just under 10 minutes. You’d be on cloud nine. Pushed even harder, probably still felt like you were going to die post WOD, but were ecstatic that you improved by 2 minutes. You probably say to yourself, I bet there isn’t that many people out there that could do Helen sub 10. But low and behold you go back home, and all friends have been doing CrossFit. And, little did you know, they all do Helen, and…. they all have better times. Some in under 8 minutes. Now, you know not all of them are fitter than you. So, next time you do Helen, just a week after you broke the 10 minute mark, you bust out a time in under 8 minutes. 

 

If you don’t think this scenario is plausible you are dead wrong. The power of belief can take you places you never thought possible. And, in this case, the fact that you know that Helen can be done by people you know in faster times than you’ve accomplished. Our minds always stop us before our bodies fail us. Yes, that time you thought you gave it all. Well, apart for maybe once or twice…. you actually had more. You just couldn’t access it.That belief will take your mind places your body originally didn’t want you to do. But it can, and it will. You just need to right circumstances, the right motivation.

 

Am I a competitive “Crossfitter”? The answer is not really. I am not sad, or have a sense of failure when someone does something better than me. (If I did, I’d be a pretty sad guy.) But, I do feel good when I do things well, and it fuels my fire to try and be on top. So, this is why it’s super important we measure what we do. So, there’s a relative measuring stick to the people I know. And, whenever possible, to train with those people that inspire me to do my best. And now, because we measure everything through the app, whether I train with you or not…. You help me believe that I can do more than I would if I were at this alone. 

 

Let’s be honest, we only improve because we try hard. Not because we are first. And, trying hard, and I mean really pushing, is only enriched by those around you. Sometimes that means those you do a workout with, or, it can expand to everyone who did that workout in the gym that day, or even to those who do CrossFit worldwide. I can’t go as far to explain the psychology behind this all. But, believe me, we all need each other to push the fitness boundaries. After updating the leaderboard last night, collectively you all are believing more than those that came before you. And that’s amazing. I see so many records falling this summer if all of you keep pushing each other. Keep making each other believe. 

 

So keep it rolling, the best is yet to come! 

Training Layout Sept 12-18

Let’s start with the Terry Fox Run. It’s next Sunday the 18th, it’s for a great cause and a great community event. The Four Season’s hosts the event, and did a great job last year. There are 2 distances to choose from, a 4.2km and a 7.2km. In english, it’s for all abilities. It’s also taking place of the running club on Sunday.

 

Speaking of events, it’s sugar free september. And wow!!! Out of all of the nutritional challenges, this one by far is the hardest to comply. Yes, a whole 30 is meant to be sugar free, but, when you are eating 100% clean and you suspect there is some sugar as an ingredient in a food…. let’s say un-necessarily in a beet salad. You wouldn’t consider yourself having cheated. After all, what’s so bad about beet salad. (FYI, sugar in the beet salad at Olive’s, and it’s delicious.) But to do that this month is a fail! And so yes, I have failed a fair bit in my sugar free month of September. And in most cases, I’ve been blindsided by foods that are healthy, mostly whole, and just those few ingredients, some sugar has been added. I’d love to hear how everyone has been doing. Personally, out of 11 days, I’ve cheated once on purpose, 3 times eating with family, 4 days accidentally, leaving only a few days where I could meet the standards. 

 

For the record, you guys challenge the heck out of me. On Saturday, Clo commented that had never done as many benchmarks as we do here. She’s trained at other CrossFit gyms. All within the same context of me saying just how many updates need to be made on the leaderboard, it’s insane how many times and scores have to go up there. Allow some explanation. First, let me explain why the leaderboard needs to be updated so badly…. It’s because you are kicking some major a$$! As coaches, we program to improve your fitness. Which, we measure in a series of benchmarks and tests, and the sign that we keep improving on our scores is a sign we are trending in the right direction. We definitely see this more in the summer. And it’s because many of our tests we can only do in the summer. And, it’s also because since we only do them in summer months, that means you are improving on scores you did last summer. Long and short, we need to know that our programming is working. And it’s really important, that on all levels, from our fittest athletes, to those who are brand new, can measure and see our results. I don’t want you to take my word for it. I need you to know. So, if you see a lot of tests, we may feel that it’s time to see you kick some butt, or, we want to create a baseline for future reference. 

 

And this all ties in to our new Zen Planner scheduling software. You can now enter your results from our daily workouts. It serves more than 1 purpose. Here’s why you should, other than everything I mentioned above.

- It helps coaches have data on what you’ve been up to. I can look you up, see how you’re doing, and check very specific things if necessary. Like, what you did for your last 2k row, to help guide you through the next one. Or to help you execute a row of a similar distance, or intervals perhaps. 

-It allows you to keep track so that you can see your progress! This is huge. You work hard, you’ve earned the right to reward yourself for your progress. 

-It creates a daily leaderboard. Ok, I’m not competitive;) I only will push myself to the point of nearly exploding. (It’s true, just ask Marley, Austin and Candice, I literally thought my arms would explode this week, and or I might pass out.) I didn’t get to that point because I wanted to better than anyone other than myself. I wanted to look at my results and know that’s the time I earned and worked for. Putting down for the world to see gives me that little bit of motivation. Of course, the system allows you to keep your scores private, and that’s not a problem, but, you can still see what’s been done throughout the gym. And hopefully that can give you that extra spark. 

 

You can track workouts on the app and on a desktop. They won’t be visible until the day of, and it’s up to you to choose to look at them. I’ve always liked not posting the workouts anywhere. So, please don’t use that information against you. Meaning, you better not cancel because you know the workout. They A- can still change before you get her. They can B- be wrong, i’ve known to make mistakes. And C-can easily be modified. 

 

You might find up to 3 workouts entered/day. So please make sure if you look ahead, you choose the right one. CrossFit, Comp, Endurance, Olympic Weightlifting. 

 

As for the layout…. no more words left to describe what we’re doing…. But you can also find out!

 

 

Jordan