How many of us after a hard WOD, collapse on the floor/sit on a box and have nothing left?
Or
Those who keep walking afterwards to catch their breath and making sure not to collapse. Not because they where holding back or not putting out the effort, but they refuse to let the WOD defeat them.
I have been on both sides.
Keep this in mind…CrossFit is not just about getting physically strong, it’s also training our mental strength as well.
After the smoke has cleared, and the chalk dust has settled, your heart is pounding in your chest as if someone is playing the congas on it.
Every ounce of your body is telling you to STOP, SIT, LAY DOWN, or lean over and hold onto your knees
and gasp for air. As if you where beaten like a dog.
But…if you don’t yield and you deny yourself from giving in, and you walk and breath after the WOD to get your heart rate down, you can hold your head up and get some more oxygen in you but at the same time hold your head up with a sense of pride by saying to yourself ”WOD you didn’t beat me! You didn’t bring me to my knees! I beat you…because I am still standing!”
When I was an active duty Marine, we trained hard. After our training or physical fitness test, we all where still standing, even if we wanted to put our hands on our knees, over our heads, or on our hips. We would be reminded to never show that your tired, never show that you are defeated. In Marine speak “Hey Nasty! Get your freaking hands off your hips and keep walking”
Military, Firefighters, Police Officers, UFC fighters, Football players, and the list goes on and on. They don’t lay down when they have given it their all. They rise up and keep pushing forward. They get beat down and they keep pushing forward. You will do the same. Keep pushing Forward and stand up!
You are a champion! At any level…Work hard, push yourself, never quit or give up. After the last second, the last round, the only thing that should be lying on the ground is that barbell; if you can do this consistently, you will get tougher. The Mental WOD starts at the end. You will be able to push harder in the pain zone, get in that dark unpleasant place in the WOD and keep pushing forward.
Next time you motivate someone to keep going during the WOD. Make sure you pick them up afterwards. Walk with them; give them a high five and a smile. No words need to be exchanged. Just the simple fact that you were there for them at the end and you are victorious together.
by
COACH Andre Castro
Congrats to our Newest addition to the CFIV Coaching Staff!
Andre Castro
________________________________________________________________________________________________
WOD – 10.01.2012
All Levels:
15 – 20 minute Skill/Strength work: 5 x 5 Back Squat (80%-85%)
10 Minuite AMRAP:
200m Sprints
10 Tuck Jumps
5 Push Jerks (135#/95#)
- – - – - – - – - – - – - – - – - – - – - -
Level One:
Same as All Levels
Post results to comments.
41 Responses to “AfterWOD”
Great post Coach!
Thank you.
Congrats Andre! Great post!
Thank you Marisela
09/28/12 4 reps 35pd thrusters an mat sit ups
105# backsquat
WOD 4 rnds 70# push jerk
Great job today!!!
Tech/4 (35)pounds
65# backsquat
WOD
3rds+ 10 tuck jumps
55# push jerk
Killer wod!
Great job 9:30 class!
245# Back Squat
6 Rounds + 1 Run Rx
145backsquat
Wod…4rounds + 4 push jerks Rx…
85Ib Backsquat
WOD 4 rounds
105# Back Squat
WOD…4 rounds + run (45# push jerk, nursing neck)
Congrats to Coach Andre. Looking forward to meeting you!
Thank you and likewise
4 Rounds even
35# push jerk
255 lbs back squat
5 rds + 6 tuck jumps
135# push jerk.
#115 back squats. 4 even rounds @#80 push jerks.
CONGRATS Coach Andre
Back Squats 5-165, 5-165, 5-165, 4-165, 4-165 not sure what happened but my legs just didn’t want to get the weight up on my last rep of my last 2 rounds
WOD: 5 rounds RX’d
Not liking this HEAT at all it makes me CRANKY
BTW I love seeing all the posts
So, how are we to tell heat-induced crankiness from regular crankiness?
LOL!! Well Bob Heat Crankiness it a little more intense than my normal crankiness!! I do not smile when I am hot
Back squat 145#
Wod 4 rounds 1/2 run sub tuck jumps for 20 jumprope
135 back squat
3 rounds plus the run (RX)
Then pucksville because it was 106 degrees
95# Back Squats
4 Rounds @35#
Oh wait, it was 45#
Back Squat 80# (my best so far!)
4 Rounds plus run
Push Jerk 55#
Loved this WOD!!
75#back squat
4rounds+sprint+5TJ
Push jerk #55
WOD: 5 Rounds even Rx
MOTO! Everyone must have read today’s post b/c no one laid down, bent over or showed defeat after this hellish WOD, good job 5:30pm!
Back squat #135
4 rounds 3 pjs
Funny because no one died after our WOD this morning either!
5 rounds + 3 Push jerks. Rx
Great WOD!
I am glad to see people in the gym standing tall after the WOD. Keep up the good work family.
Congrats Andre! You’re a natural leader and will be an awesome coach!
WOD- me- Rx 4 rounds + 75m or so run. Wow 95# got heavy FAST!
Mike- Rx 5 rounds
Congrats Andre!! We love your enthusiasm at the gym and we love that you make it a family affair!!
WOD:
Glenda 85# BS; 4 rounds +2PJ @ 55#
Darrin 185# BS; 5 rounds RX+ 10 tuck jumps
…No running after today’s WOD…booooo!
Squat 275
Wod 5 rounds rx
Squat 275#
WoD: 4 rounds rx
Back squat 105#
WOD 5 rounds (I love running
Posting…..!!!!!
BS 105#
Wod: 5 rounds +150m run RX’d
215#/ 5 rounds 100 meters rx
225 back squat
4 rounds + 200 m run
4 rounds with 55lbs
WOD 4 rnds 55lbs push jerk
205 5×5 backsquat
4 rounds + 2 push jerks