WOD 2/14-2/19: Lift to See Another Day

Have you ever woken up in the morning and felt so sore that you decide you’re going to skip a few gym days to “recover”? Perhaps you went very hard on one of the workouts and decided to go above your usual scaling option and you’re feeling it the next morning. We’ve all had this feeling and we’ve all been in situations to push ourselves beyond our comfort zone to achieve new levels of fitness. 

Well, good news is that you’re able to push yourself. You have the mental strength to go above and beyond your limits, and we love to see it. But, we also love to see you in the gym consistently. There will always be trade-offs between lifting heavy today and skipping the gym for a few days or lifting at a moderate weight and having enough energy to recover and be back in the gym the next day. 

Coming to the gym is a marathon and not a sprint. If every workout for you feels like a 10 out of 10 on the effort scale, most likely, you’re going to take time away to “recover” and then be back. Working at a moderate pace, 7-8.5 out of 10 on the effort scale will ensure you stay motivated to be back the next day or the day after. 

Here are some tools to help you during a workout: 

  • You are your only competition: If you’re consistently showing up to the gym, the competition is against yourself and no one else. There are going to be some workouts that your fellow athletes may be faster or more efficient at than you, but you’re not competing against anyone other than yourself. 

  • Track your progress: Track your score in Beyond the White Board app and see how your performance improves over time. If you don’t have access to Beyond the White Board app because of your membership status, track your progress the old school way - spreadsheet or notes. 

  • Ask the coach: If at any point you’re unsure of what weight you should consider, ask your coach. You can ask if the intended stimulus for the workout is to go heavy, moderate, or light.

  • Check-in with yourself: Ask yourself – how am I feeling today before you start your workout? If you’re feeling good, then add those extra 5-10 pounds on the barbell or go a little faster on those burpees. If you’re feeling sluggish, be okay with taking a few pounds off so you can get through the movements with good form and technique. 

  • Play the long game: We all have something that we are working on. Even the most advanced athletes will struggle with making progress on certain movements. If you think of your journey at FCCF as a long game, you’ll learn that it’s about consistently showing up, improving your form and technique, and then pushing yourself each week to do something a little more from the week prior. 
    We hope to see you in the gym consistently and want to help you make progress towards your fitness goals. Talk to any of our coaches about your goals or general questions you have about the workout. We’re here to see you lift another day!

Reminders:

  • Give us your feedback by completing the Member Experience survey!

  • Register for the Crossfit Open and select Fog City CrossFit as your Affiliate.

  • Order your CrossFit Open t-shirt! Deadline EXTENDED!

WODs for the Week:

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