Are you your worst ENEMY?

How many times do we let our egos get in the way of progress?  Whether its fitness, our relationships or even jobs/promotions.
I have a favorite saying, "Just because you CAN do something, doesn't mean you SHOULD".  
Being smart about proper training is knowing when to do things and when not to!  And if you are not a good, trustworthy assessor of that, then rely on the people who are!  I love the linked article, because although its focus is Oly Lifting, we can take the principles inherent and apply them to anything we do at CrossFit.

The first question to ask is....
What is my goal for doing CrossFit?
The second questions then should be...
Is that a good goal?
Maybe...most likely, your goals will evolve as you understand better what CrossFit really is about.

How to Train Smart!
1.  Know your limits...Accept your limits...I mean really accept them.  Dont try to do things you really are not ready to take on..
I know what you are thinking...but if I never try then I'll never get better...  To that I say, BS!  That is where unless you understand a lot about training and preparing athletes, you are speaking from a place of ignorance.  Playing organized sports is not an automatic pass on expertise of appropriate training.
Any sport, especially those requiring a high level of skill and technique, would never suggest their athletes just go execute the highest level movement without first drilling it down and using more basic fundamental movement patterns to establish a more complex movement pattern with precision and reproducibility.
All that said means, create GOOD muscle memory that will serve you when the going gets tough!

2.  You need to establish good overall maintenance of your tools...in our case our body!  What surgeon would ever go into surgery with a blunt knife?
This means...fuel your body with the best stuff, hydrate well...learn how to stretch and improve your range of motion and definitely take care of your muscle with proper rest and maybe some massage.  But more importantly, understand that everytime you work out...YOU DO NOT HAVE TO DRILL YOURSELF INTO THE GROUND.  Even as a CrossFitter!  Doing days throughout the month or week that are 1RM days or 3RM days or just mini wods with some lifting strength stuff is not only necessary but OK!  It makes you better overall.  There is a thing called overtraining!  And if you continue to push the envelope just because you think you are getting away with it...sooner or later your body will put your ego in CHECK and you will get hurt.  If you are nursing a nagging injury...It might not be because you just did that "Thing" to it...maybe its because you abuse your body and are not being smart about how you train.

3. Every REP Counts!
Yes indeed it does...but not like you are thinking.
How many times do I see athletes during a wod "going thru the motions" and executing sloppy!  Take a little pride in what you do.  Set up every rep, whether its a box jump or pushup or snatch or C&J.  If you pay more attention to how you move vs how much you move you will glean so much more from your workout!  If you are sloppy in your reps, friends you are leaving power, speed, fitness on the table.  Think of the potential you have if you would just take the extra second to set things up into a good starting position.  And ultimately, a safe, controlled movement means less risk of injury.  
Read Chad Vaughn's article.. Its a good one.
Wod ON.

http://library.crossfit.com/free/pdf/05_2013_Coach_Vaughn_FINAL2.pdf

SuperHeros

SuperHeros!  Just got back from seeing IronMan3...and what a great movie.  As I drove home I was thinking about why I get such a high off these action hero movies...and it STRUCK me:  I identify with the hero.  I want to be like the hero.  Who doesn't really?  But moreover, I know I AM the hero at least in qualities...that is why I am so drawn.  I relate to the hero...on many levels, but for this article I will stick to the CrossFit model.  
You know that part in the movie when the villain appears to be gaining ground?  You start to nail bite at this point...  You wonder will he make it?  All the while in the back of your head, you know how the story goes for Hollywood:  The good guy usually comes out on top, but still you question can he withstand?  Can he pull himself out of the carnage?  This is where the Superhero is lying down on the ground, mortally stricken and all hope dwindles.  Ever feel like that?
What makes the SuperHero a SuperHero?   What pulls the hero through the point of no return?  Its not his magic suit or weaponry, in fact, often there comes a scene when at his lowest depth, he loses not only his armor or weapons, but himself...if for only a brief moment.  He becomes human once again.  And then he visualizes what makes him different...what makes him Super human.  It's not his armor or his toys...but rather, his inner self...his attitude...his fortitude...his sheer will to succeed.  No, he is not set apart by material things, but rather what counts most, his refusal to quit.  You see, he only loses if he quits.  Failures and defeats bring us closer to knowing what we are really made of, but only if we listen to our inner self, pushing you on...giving you that drive that you need when you are face down on the floor with nothing left...or do you have something left?
Whatever the low place is, face down without hope, you only lose if you quit.  This is the stuff Superheros are made of...
This is why I know I have that stuff...When I am lying face down on the rubber mat, gasping breaths of air and hoping the clock runs out so I don't have to do another rep...lying defeated...It's that moment of being human, that I summon the Superhero deep in me to drag myself up and push through..to not give up.  I identify with that amazing feeling of overcoming myself..that which holds me back anyway.  Every day I get an opportunity to feel like a Superhero...That is what makes you do it again and again.  You realize what you are made of.  You realize you are capable of more than you thought possible.
That folks is what I love about CrossFit...First, to overcome the self imposed barriers and then learning over and over to give it your all!  Never Give Up...
Anyone can CrossFit...It is all about believing you can.