Shoulder Discussion, 13.4, Had a Bad Day? Now What?

**Shoulders – This Thursday at 7 PM with Dan Panella, Physical Therapist at CrossFit Roseville.**

Additional Class Times starting next week: Monday & Wednesday 5:15 AM – 6 AM & 7:00 PM – 8:00PM.

Workout of the Day for Thursday March 28, 2013

On the Minute for 10 minutes
3 Snatch

For Quality, 5 rounds of:
5 pistols each leg
2 Rope Climb
5 Turkish Get-up each side

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It is time to talk shoulders, Thursday night 7 PM with Dan Panella. Hope you can make it.

By the time you are reading this, CrossFit Open WOD 13.4 has been announced. So how are you doing? 2 more max efforts to bring. When was the last time you participatted in a 5 week long competition. It really is no joke. Because in a 5 week long competition, life is going to happen. You don’t get to suspend reality for a day or a weekend and focus just on the event. Instead, the competiton lays over your life like a blanket. And if life get’s bumpy, like it always does – normal ups and downs etc. – the competition doesn’t stop or take a break. 2 more workouts to go. You will never forget this experience. Keep on keeping on for 2 more…..and bring your A Game!!

Here are our top performers after the first 3 wods of the 2013 CrossFit Open

Masters athlete Sherry Rutledge is ranked 8 in Nor Cal and 59 in the World (if she goes top 20 she goes to compete in the games!!)

Tali Stivers is ranked 122 in Nor Cal

Jesse Phillips is ranked 257 in Nor Cal

CrossFit Roseville is ranked 71 in Nor Cal

How are you “ranked”? Have you been looking at that?

Some highlights below from a great article at a

Click here to read the entire article.

Had a bad day? Now what?

…How do we process our failures?  Where do our thoughts go, why do they go there, and how does this affect our functioning in the future?

The CrossFit Open is a forum ripe with people experiencing all sorts of highs and lows, based on performances week to week and year to year.  My thoughts for this article were spurred on by a post on our TJ’s Gym discussion board by a long-time member whose performance on workout 13.3 was far worse than his performance on the same workout a year ago, despite consistent effort and training in the interim.  He was understandably frustrated, and I dare say he will obsess about this for at least a few days.

…Sometimes things just don’t go the way we have planned.  Sometimes our systems aren’t fired up on days when a competition or game is scheduled.  Sometimes our hormones are out of whack, our spouses are upset with us, our kids are sick.  Sometimes we just don’t have that spark, and try as we might, we can’t light the fires.  What’s worse is that we may not even realize when our bodies are having a bad day, if our minds are having a good one.  We may feel mentally excited, prepared, rearing and ready to go, while our bodies hold the secret of another fate.  This disconnect can be especially frustrating, because the lackluster performance comes as an unpleasant surprise and unexpected disappointment.

…Are we able to give it our best for the day and move on?  Can we accept a bad day and recognize that it’s part of being human?  Can we let go of the “what if’s” and focus on the “what next’s?”  Or do we obsess for days, unable to let things go, torturing ourselves because we didn’t perform how we wanted?  Most importantly, do we generalize from the experience and let it suddenly and irrationally define who we are as an athlete?

…Take the guy from our gym who, at least momentarily, interpreted his performance as an indication that he is less fit and skilled than he was a year ago, despite his training efforts.  If he were to allow himself to get stuck there, he might become less and less likely to train hard.  Why?  Because what’s the point of training hard when the results are crap?  What’s the point of going to the gym week after week, when it’s apparent that fitness and competencies have declined?  We can see how becoming too invested in the big meaning of a single failure is a slippery slope to throwing in the proverbial towel.  On the other hand, accepting the reality of bad days would allow this athlete to let it go, have faith in his training, reclaim rational thinking and acknowledge that he is fitter, more skilled, and more energetic than he was a year ago when he probably tested his fitness on a “good” day.

…Let me be very clear: I am NOT saying that competition is trivial, and we should just let it go, not a care in the world about our results.  Rather, the point is to acknowledge the reality of its import and significance and not let a single instance carry too much weight or define too much about who you are and how you see yourself as an athlete, much less as a person.  If your life is not bigger than a single performance, a single workout, well then, we’ve got a larger set of problems to address in another post.

Invest yourself in your training and your goals, for sure, but don’t over-indulge in the process.  Bad days happen, but so do good ones.  You may even have an awesome day (or ten) if you don’t get bogged down in the bad ones.

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