A buzz phrase we hear a lot of in the fitness industry and especially within CrossFit is “What’s your why?” This question basically asks: what is the reason why you are doing what you are doing? When we are able to identify the reason(s) why we are doing what we are doing then we will be able to keep our drive going when things get tough. We talked last week about the story we tell ourselves and how powerful that story can affect our life for better or for worse. We have the choice to begin our story by focusing on the positives and bringing our attention to what we have control over: our attitude and our effort. The goal of last week’s blog was to bring awareness to our thoughts and how they can impact our results in the gym. This week’s blog will focus on one practical tool we can use to keep telling the story in a positive light and keep us moving forward when things get hard.
When we understand the purpose of what we are doing we are better equipped to act in a way that keeps us moving towards that purpose. To better understand our reason(s) behind why we want to come to the gym each day all we have to do is ask ourselves why five times. This helps us get to the bottom of our purpose. The perfect tool for this is called “The Five Whys.”
Example:
- I want to work out at Certus 4-5 times/week…why?
- Because I want to be healthier…why?
- Because my doctor told me that I have high cholesterol and I may be at risk for metabolic diseases… why do these things bother you?
- Because I have three kids and I want to live long enough and be healthy enough to watch them grow up… why is that important to you?
- Because I love my family very much and want to be there for them when they need me.
See what we did there? Kind of like an annoying toddler all we have to do is ask the question “Why?” a few times to have a deeper understanding of our reason for showing up. We went from saying “I want to work out” all the way to connecting the reason to the love I have for my family. That’s some powerful stuff! That makes it so much easier to work just a little bit harder when you’re here or make sure that you’re prioritizing gym time. It’s easy to sandbag it and say “ah I’m tired so I’m not going in today” when you think of the first or second “why.” When we get a little deeper and think more about the fourth and fifth “why” then we uncover the deeper reason why we are here and that can keep the drive going.
We talked last week about missed opportunities when we come into the gym and focus on the negatives, whine and complain rather than getting to work on the things that brought us to Certus in the first place. We all have a reason why we are here but some of us might not fully understand the driving reason of why we show up every day. The majority of us workout at Certus each day with the intention to live a happier and healthier life but in the middle of a tough WOD when your legs are burning and you’re trying to catch your breath the last thing you are thinking about is being happy and healthy. There has to be more to your “Why.” The deeper you understand that “Why” the easier it is to push through that hard metcon or show up to class on time ready to workout.
The “Five Whys” is a powerful tool in uncovering a greater motivation as to why we train and put so much effort into what we do. It’s easy to get caught up in the first or second why and think this isn’t that important, but when we dig a little deeper we see a much greater sense of what we really want out of our time at Certus. Just like the stories we tell ourselves our “Why” is unique to us. Do yourself a favor and grab a pen and paper and give the “Five Whys” a go. If you feel like sharing send us an email at info@certuscrossfit.com and let us know what’s your “Why.”
This week’s programming:
Monday 10.14.19
Strength
A1: Deadlift (3×5@65% of 1RM)
Take 3 seconds to lower the weight back to the ground on each rep, no bouncing. We are looking for smooth and controlled reps here.
A2: Back Rack Russian Step Up (3×8 reps/leg)
Place the barbell in the back rack position. Step up keeping torso upright vs. leaning forward up onto box. If you are rocking forward then lower the box or reduce the weight.
Metcon
B: Metcon (Time)
For time:
50-35-20
Air Squats
Push-ups
Cool-down
C: Metcon (No Measure)
2 Sets:
1:30 Ski
:30 Twisted Cross/side
Tuesday 10.15.19
Strength and Endurance
A: Metcon (5 Rounds for time)
Every 5:00 x 5
Rounds
400m Run
40 Double-unders
5 Overhead Squats
Build up in weight for the OHS each round. Record time for eah round.
Overhead Squat (Use this to reference and record weights used. )
Cool-down
B: Metcon (No Measure)
Accumulate 2:00 Couch stretch/side
Wednesday 10.16.19
Strength
A1: Bench Press (3×5@65%of 1RM)
3 seconds slow and controlled on the way down to the chest on each rep.
A2: Alternating Double DB Row (3×10 reps (5/arm)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx5:00
10 Toes to Bar
10 Burpees
10 Calorie Bike
Rest 3:00 x 2 Rounds
Start from where you left off.
Cool-down
C: Metcon (No Measure)
2 Sets:
1:00 Banded Shoulder Stretch/ side
2:00 Row
Thursday 10.17.19
Metcon
A: Metcon (No Measure)
EMOMx24:00
Interval 1: 12/8 Calorie Row
Interval 2: 10 No Jump Burpees
Interval 3: 8 Box Jumps 30/24
Interval 4: REST
Cool-down
B: Metcon (No Measure)
5:00 Bike
*During the Open we will have Monday-Thursday up every week. Friday and Saturday will be updated in Wodify when the Open announcement is released on Thursdays.
