The “F” Word

The “F” Word

That’s right, we said it! Well…we didn’t “say it” but we’re going to. FAILURE! There it is. Failure has so many negative connotations, bad vibes and disappointments attached to it. As a matter of fact, the “F” word has such a potent stigma; all we have to say is “fail” to loft the ultimate insult.

 

Why does human error take us down so many notches? Why do we feel compelled to focus on failure or worse yet, the fear of failure? There is no rational explanation for the wasted energy we expend. Avoidance or fear of failure is tantamount to letting something live “rent-free” in your head. It serves no purpose!

 

Realistically…failure is inevitable. Thomas Edison failed 10,000 times before he had a working version of the light bulb. Michael Jordan, arguably one of the greatest athletes in history, said “I’ve missed 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that’s why I succeed.”

 

So what does this have to do with CrossFit Cadre? March 2016 will mark the 4th year that Cadre has been operational. We’ve slowly and organically grown into an excellent commUNITY by trial and error. We’ve tried many things in those 4 years. Not all of them were “home runs”. We’ve made poor business decisions, programing hiccoughs, moves fueled by fear, failed as parents, spouses, partners and family members. We’ve failed MUCH more than we’ve succeeded. It’s all part of the process.

 

More specifically, what does failure have to do with YOU? EVERYTHING! Henry Ford, one of the greatest innovators of our time, poignantly said “Failure is the opportunity to begin again more intelligently.” We’ve all stood helplessly and stared at the rings, pull up bar, rope, barbell, jump rope, etc. That sinking feeling of giving something your all and STILL failing stings a bit. It’s a constant reminder of what we haven’t accomplished. We’re human and sometimes being a mere mortal is sobering.

 

We’d like to challenge YOU to change your approach to failure. We want you to… embrace it. That’s right. Own it! It’s going to happen and at a high frequency. Learn form it. Let failure be your change agent.

 

Example:

The 2016 Reebok CrossFit Open is upon us. February 25th will be the beginning of a month long, weekly competition with… yourself. YOU will be competing with YOUR fear of failure! There is something for everyone. The number one thing holding people back from this unparalleled experience is…FEAR of failure. “I’m not ready.” “ I haven’t trained for it.” “I can’t do that!” are comments we hear from more than capable athletes. If you walk through our doors and you do the WODs we prescribe, you’re ready for The Open! If you haven’t already noticed, we’ve been doing open WODs in class for the past few weeks. 13.3 ring a bell?

So take the opportunity to “flip the script”. Stand fear on its ear. Know that you WILL fail and fail and fail again before you succeed. Get knocked down 9 times; get back up a 10. We’re prepared to embrace failure until we succeed. Are you?

1/29/16…WOD

Warm up: GW#9

Strength:

  • 5×5 Back Squat @ 70-75% of 1RM

WOD:

  • 35 Ab-Mat Situps
  • 30 CAL Row
  • 25 Box Overs 24/20
  • 20 Deadlifts 135/95
  • 15 C2B Pull-ups
  • 10 S2OH 135/95
  • 15 C2B Pull-ups
  • 20 Deadlifts 135/95
  • 25 Box Overs 24/20
  • 30 CAL Row
  • 35 AB-Mat situps

21 MIN CAP

1/28/16…WOD

Warm up: OW#2

Skill/Strength:

  • 5 Power Snatches EMOM for 8 MINs (Ascending in weight or maintain weight and work technique)

WOD:

7 Rounds

  • 12 Alternating Dumbbell Snatches (you Choose weight)
  • 50′ Walking lunge with Dumbbell
  • 8 T2B

15 MIN CAP

1/27/16…WOD

Warm up: GW#2

Strength:

  • 2 Sumo Deadlifts Every 90 Sec for 8 Rounds (Ascending in weight)… Once the load gets heavy drop from the top and reset your lifting position

WOD:

8 Rounds

  • Row 250m

Rest 1 MIN

 

Post Workout:

4 Rounds (6 MINs Total)

  • 30 Sec Plank hold
  • 30 Sec Right Side Plank Hold
  • 30 Sec Left Side Plank Hold

Work continuous  if you need to rest be quick and get back into the plank

1/26/16…WOD

Warm up: GW#2

Skill:

  • 15 MINs to Work on Gymnastic Skill of your Choice…. HSPU/Kipping/Muscle up/Bar Muscle up and different progressions

WOD:

(Crossfit Open 13.3)

12 MIN AMRAP

  • 150 Wallballs 20/14
  • 90 DU
  • 20 Muscle ups *Scale* 40 Pull-ups

 

 

 

1/22/16…WOD

Warm up: OW#4

Skill/Strength:

15 MIN EMOM—-Hang Squat Snatch

  • First 5 MINS 50-60% of 1RM
  • Next 5 MINS 60-70%
  • Last 5 MINS 80% and up

(Ascend in weight each minute) in the sets

Workout:

  • Row 1K
  • 30 OHS 95/65
  • 20 C2B Pull-ups
  • Row 500m
  • 15 OHS 95/65
  • 10 C2B Pull-ups
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