Coach Dan’s Sunday Spotlight 8.4.2013


Good Morning CFTP Members,

What a great week and an even better weekend. The past couple of days have been so much fun. The first thing I would like to talk about is the Retro Games. Dannon and I both competed and the competition was stiff. It was a small local competition with some very heavy hitters in it. It was a great atmosphere and even more importantly it was a great learning experience for both of us. Dannon has been doing CrossFit for just over 2 months and this was his first competition. While there were bumps in the road over the two days of WODs Dannon did an amazing job. He made it to the final cutoff and to the final event and ended up 7th place overall. It was really great to watch his growth during this competition. While both of us went in nervous and feeling a bit under prepared I am glad we threw our hats in the ring. That is what it is all about. If you don’t try then you never know what you are capable of.

The next thing I would love to talk about is The Gnarly Throwdown. We had such an amazing showing at CMCF. I was only able to make it to the final two events but I was so proud of our box. We showed up and packed that gym full. I want to thank the volunteers who were there in the capacity of judge. Being a volunteer judge is not easy and I thank you for being willing to do it. For many of you this was your first competition event. I loved that you stepped outside your comfort zone and competed. You all did amazingly. I want to thank those who showed up and cheered. Thank you for your amazing support. Next time I expect you all to compete. ;). We will be hosting the event next Friday night at 7 pm. We are hoping to do it in bigger heats which means we will need more volunteers to judge. I am excited to have it on our home court this next week.

I would like to share something that I learned from my own competition this past weekend. As you all know I am a little guy… The long METCON WODs are what I love and the heavy lifting is where I struggle. Going into this comp I knew that there were going to be ups and downs for me as I went through the different events. I knew I would have to excel in the events that favored me and just do the best I could in the events that favored the big man. I started out well placing third in the Double Helen Pyramid but then landed in the middle of the pack in the shoulder to overhead max. I struggled in the next event, the sandbag uphill sprint. This is one I felt I could have done better with but the 70# sandbag proved to be a little much for me. After day 1 Dannon and I were tied for 8th which was not exactly what I needed but I thought could have been enough to get me into the final heat. Then came the Deadlift Ladder on Saturday morning. I knew this is where I would struggle. Even though I achieved a new PR weight I still placed 18th out of 21 competitors. This really dragged me down the leaderboard. Going into the final event I was 14th. I went into the last event, which was 3 rounds 30 T2B, 21 Ground to Overhead with 95#, thinking that there was no way I could make it into the final 8 and compete in the final event. This is where I learned a big lesson.

I went into the event and I approached like I would any other WOD. I pushed hard and did the best I could but my mindset was that it didn’t matter. No matter how well I did in this there is no way I could crack into the top 8. The WOD was a good one for me and I won my heat getting 2 rounds plus 5 toes to bar within the 7 minute cap. There was one more heat and after that heat I ended up 4th in the final event. As the results got posted I noticed something… I could have made the final event had I done 2 more toes to bar. That’s all I missed it by. 2 TOES TO BAR!!! They took the top 8 and I ended up 10th. The lesson I would like to share with all of you is that in the CrossFit world you are never out. That is the coolest thing about CrossFit competitions. One event is just one event. You should never count yourself out. You should never get down on yourself because you struggle a bit on the day’s WOD. There is always tomorrow. Maybe tomorrow’s WOD will be right in your wheelhouse. We all have strengths and weaknesses. Don’t let your weaknesses drag you down. Improve upon them and make those weaknesses strengths. After this week’s comp I know where I need to work. I know what I need to do so that next time I do a competition I am not struggling so much through my weak movements.

I want to challenge all of you this coming week, month, year to establish your goals and to turn your weaknesses into strengths. Don’t use those weaknesses as excuses to why you can’t compete. Stop looking at the daily WOD and saying, “Dang it, HSPU! I guess I will just go for a run.” or “OHS!? Dang you Dan! I guess today will be my rest day.” CrossFit is not about being the best at one thing. It is about being the best at everything. I love the saying, “If it doesn’t challenge you, then it doesn’t change you.” Challenge yourself. You will be a better person not only in the gym but in life.


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