Here is the fourth installment of our retro photo galleries courtesy of Meghan Trastevere. Outside (Old Weight Room) contains pictures from all of the workouts we improvised and held outside. It includes sprints by the weight room, box jumps on the track, Z ball, and a few others like this...
The picture says it all.
In order to be the best at anything, you have to continually work to improve. That's what we've done at the Champions Club, and we've come a long way in a short time. It's important to remember that even the best coaches in the world had to start somewhere. They were once high school or college students who didn't have a clue what they were going to do for the rest of their lives. Kelly Starrett is one of those great coaches, although he seemed to have a plan figured out long ago.
Here are two videos from mobilityWOD. The first episode was released in 2010. The second is from October of this year. Are there any differences you spot in the way he presents information? Do you see any differences in his coaching style?
Click this link to view the second video.
I hope this serves as a reminder that although we have a long way to go to be the best, we can get there with some improvement.
On Sundays, we spend time at the beginning of each session practicing gymnastic or Parkour skills. Someone (I think JZ) broght up the question last week, "When am I going to use this in baseball?" I ignored it at the time (as I do with most of what JZ says), but it is a good point. So why do we introduce movements like handstands, tumbling, and vaulting? Well, there's a few reasons.
1. Because we can. Despite what I may tell you, we are all pretty good athletes in here and are capable of doing challenging things safely. When properly spotted, our Sunday skills are very safe and provide a different kind of challenge than we are used to during the workouts during the week.
2. Fear. You kids are waaay too young to be scared. I took a group of Scarlett's friends through a session on Wednesday and it really reminded me how fearless young kids can be. Some of these movements may be new - and therefore scary. But after you practice the progressions enough, you will become more comfortable with the movement. And when the time comes where you are able to complete the final progression, you can look back and see how much you have overcome. Like this...
Heather's first handstand
3. Play. As I stated in Brian's article, play is a very important part of any training program. It gives us a chance to get away from the structure of a workout/warmup and allows us to showcase our athleticism.
4. Changing orientation. In our Movement Shapes articles, I talked about using change of oriantation to challenge our mechanics and movement. By practicing things like cartwheels, forward/backward rolls, and handstand push-ups, we can improve our coordination and test the quality of our movement patterns. We all move great when we are standing upright. But all bets are off when we flip you upside-down. And you may not see it now, but reinforcing the movement patterns in a different orientation will help translate to many other movements.
Sunday skills are much like max effort days or running workouts. We are usually split 50/50 with people who like them and people that wouldn't mind skipping them. If you enjoy doing them, stay tuned because there is always ways to make the movements more difficult. And if you feel some of them are too advanced, then just stick with the progressions you are comfortable with as you move towards a long-term goal.
This video clip is from last Sunday when we were practicing Dive rolls. Mr. Wonsil got over some of his fears and ended up being one of our best examples of this movement.
How many computer nerds can do this?
Many of the things we do in CrossFit are measurable - such as workout times or max effort weights. We can put numbers to the efforts to determine how good or bad they are. But one of the most important aspects of CrossFit, as many of you know, is the community environment that often emerges. And unlike max effort Thrusters, community cannot be measured.
Pat Sherwood has been part of the CrossFit HQ staff since 2009 (or maybe even earlier). We have featured many of his posts and videos on this website including Idiot Suit, Zone Chronicles, and Lessons Learned. He was also one of the best presenters at my Level 1 seminar in Ann Arbor in 2010. In his recent video series, Pat and fellow HQ member Ian Wittenber went on an 80-day motorcycle trip from Montana through South America. His goal is to showcase the community from the CrossFit affiliates in South America.
I know many of you don't watch any videos that are over 3 minutes, but the story shared in this video is a must-watch.