Tags

What Are You Practicing?

Thursday, July 14, 2011

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."

My client Greg has been coming to CrossFit for several months now, and while having seen some great results, he's finally come to realize that he's not going to get everything he wants from the program without making more of a commitment. So today he put his money where his mouth is, literally. He gave me $500 cash to hold while he sets in motion a plan of attack that I will design for him to reach his goals within a certain period of time...or else I get to keep the money!

As crazy as that may sound, there's actually a lot of psychology behind it. He's been working hard up till now, but it's still not enough for him to get to that lofty place of athleticism and hard-bodyness that he wants to be at. For that to happen he needs to go next level sh*t, and he's smart enough to realize that he's going to need more incentive to help him get there. So, tomorrow morning we'll set the goal and the date and the plan and then it's go-time; If he doesn't reach the goal within the allotted period of time, I get all the money...it's that simple!

I've made the money challenge to many other people before and only one other person has ever taken me up on it before Greg, and he hit his goal a week early and looked amazing. It takes guts to put yourself on the line like Greg is doing, so when you guys see Greg in class or at work over the next few weeks give him a hoo-ya or a pat on the back...he deserves it. 

Would you take this challenge? And if the potential loss of money wouldn't be enough of a motivator, what would?

 

Big Kat getting after some kipping pullups...no band!

 

WOD
Wake Up Sally
Three rounds for time of:
Waiter walk, 100 meters, Right arm 50/25 DB 
30 GHD Sit-ups 
Waiter walk 100 meters, Left arm 50/25 DB
30 Good Mornings 95/65
Warmup
3 Mins Rope
30 Squats
20 Pushups
30 Jacks

Comments(0)  Tags: WOD | crossfit body construction | GHD situps | good mornings | waiter walks

McGregor Speaks...

Wednesday, October 12, 2011

Roy,

I just wanted to take a moment to thank you for everything you have done for me over the last few months. Your constant motivation, inspiration, and friendship are helping me accomplish goals that I have let slip away for years. Most recently, you challenged me to a specific goal and working together we did it.

However, I’m getting ahead of myself. When I first walked into Body Construction I had no idea what to do or how to do it. The (infamous) baseline test showed just how out of shape I was. I could not finish and thought I was going to pass out. I signed up and started coming in 3 days a week.

The first few weeks I would be scared of what the next day would bring. Then there was a period where I was really questioning if Crossfit was for me. But you and the others in the 6am class kept encouraging me. I even made the blog a couple of times and before long I was coming more than 3 times a week and was seeing improvement in what I could do.

However, it still wasn’t enough. You knew that I was capable of more. A few weeks ago we had a conversation in which you challenged me to accomplish a set goal in a set amount of time and we even put some money on it. The challenge got me more focused on my performance and results.

The funny thing was the more I improved, the more I wanted to improve. Even with a back injury along the way, you worked with me to scale my workouts so that I could keep on working. Ten weeks later I had LOST 14 LBS OF FAT AND GAINED 13 LBS OF MUSCLE. That’s what 10 weeks of focused effort can do. Even with a few slips along the way your coaching and guidance just kept me moving forward.

I also want to say that while you were coaching me, others in the class were also pitching in giving me tips and encouragement along the way. That’s the kind of team you build. So I just want to say two things. First, THANK YOU for the great results and for creating a place where everyone is so encouraging of everyone else.

Secondly, what’s next? I’m not nearly done and it’s time for a new goal. I want some kick butt before and after pictures when I reach my year. Bring it on Brother! Thank you for all you do!

Greg “McGregor” Reed 6am Class

WOD
Whiny Pants
Warmup
3rds of:
10 GHD Situps
10 Rotaters
10 Ring Rows
Strength
Bench 5x5 (5 sets of 5) @ 80% of Your One Rep Max
*do 3 warmup sets first, then go to your "working weight" and try to maintain that for all 5 sets.
Rest 3-4 minutes between sets.
Work Capacity
Every Minute on The Minute For 20 Minutes
5 KB Swings 70/44
15 Hands Off Pushups
* Note: If you don't complete all 15 reps in any given round, you must sit out all of the next round AND you must make up ALL of the reps that you missed at the end of the workout, as well as having to do 5 more KB Swings per 15 reps missed.

Comments(0)  Tags: crossfit | wod | hands off pushups | bench | ring rows | GHD situps | rotaters