CrossFit Life Lesson 19 – Choose Friends Who Challenge You

Over a decade ago I spent two years in Tony Robbins’ Leadership Program (which also inspired me to run marathons and change careers and run two startups). Tony used to quote Jim Rohn what I still consider the most important life lesson:

“The quality of your life is a direct reflection of the expectations of your peer group. Choose your peers wisely.”

This is actually two important lessons in one:

1) Choose friends who will challenge you to higher standards
2) Step up to those new standards

When I worked with startups noone went home at 5 o’clock or ever quit creating new, amazing things. For most in the firm it was not a “job” but a “mission”.  Interestingly, since I returned to the corporate life I ended up seeking out or creating similar high performing groups with a sense of mission and passion for making a dent in the universe (thanks Steve J. for naming the phenomenon…). People that get to work in such environments always produce results noone thinks they are capable of. Let alone themselves. Yet there they are.
CrossFit takes this to even higher standard for me. I have never found a loose federation of people so committed, passionate and determined that I find in CF athletes. Can you imagine your work colleagues staying behind cheering you on until you finish your project? And never letting you off the hook? I’ve yet to have someone tell me that ‘you can stop now, you’ve done enough pull-ups’. Yet it happens all over work in America and beyond. We allow each other lower our standards and be less that we can be.
For those of us fortunate enough to be challenged to ‘one more rep’ by our friends of the highest standards: I’m looking forward to making a new dent in the universe with you…

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Gym Jet Lag

There are not enough songs written about jet lags. At least none that you can work out to… Without belaboring the point, “constantly varied” prescription for CrossFit now includes plenty of “no idea what time it is, really” type of intervals. Today it was synchronized to the corporate gym’s speakers blasting out loops of “Titanium”.
Off to Orlando tomorrow which will be great weather for some longer runs. I will steer clear of the alligators… This week continues with the CMC race preparations and some fun extended endurance WODs. Weather forecast is clear for raceday so far. No mud would sure be good…

Race Week Prep – Day 2
Warmup: CMC PIT
90 seconds each with 30 sec break:
– thrusters 75 lbs
– kettlebell swings 45 lbs
– box jumps
– burpees
[ SCORE: 114 ]
Mock  Race
10 rounds for time:
– 100m run
– 10 pushups
– 10 bar dips
– 10 deadhang pullups
[TIME: 23:01]

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Pre-CMC Race Death by 3s

There must have been a great reason why I forgot about this workout format until today… Death by 3 is simple and mean… You do 3 PITs and then run 15 times 3 minutes with some extra work between rounds… I picked Ridley Creek Park for this post-jetlag walk in the park and considered it a proper warmup for next Saturday on Camelback Mountain…

PIT1 “CMC Warmup”
90 seconds each of the following – 30 sec break in-between:
– Thrusters 75 lbs
– Kettlebell Swings – 40 lbs
– Burpees
– Box Jumps
PIT2 “Prep the Run”
– 10 pullups
– 10 bar muscle-ups
– 10 pushups
– 10 situps
Hill Run for 45 minutes
Every 3 minutes stop and perform one of the following then keep running
– 10 clapping pushups
– 10 V-ups
– 10 handstand pushups
– 10 broad jumps
– 10 one-armed pushups
PIT 3 – “Cool the Run”
– 10 Pullups
– 10 Toes to Bars
– 10 Pushups
– 10 Squats
[DONE]

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See You At The CMC!

I got a nice note today from Sean Rogers, co-founder of the Civilian Military Combine:

“Your message on your site and how you view life is exactly why my business partner and I started the Civilian Military Combine.”

Sean and CMC team – you guys rock!  I’d like to encourage my last minute straggler friends to join the most amazing race in America and let’s collectively test our fitness mantle… In more ways than one, it also pays to be a winner… See you all there…

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Travel and CrossFit Tourism

In London one of the coaches called me a ‘CrossFit Tourist’. It made me think about how much CF has shaped my approach to travel. Admittedly I would never consider traveling without planning my drop-ins to the Crossfit boxes along my itinerary. Typically an email to the head coach is enough while some gyms insist on scheduling drop-ins in their system or signing up for daily membership. So that is how I am now a punchcard member in half a dozen boxes around the world…

Crossfit gyms are rarely located next to our offices, clients or popular tourist sights so by definition I get to meet more interesting people, fascinating parts of cities and countries I would otherwise never get to see. I made friends around the globe with people who had to sweat alongside me, shared my interests and sometimes had the best tips in local (paleo) foods. I simply would never know so much about diverse cultures if it was not for local CF athletes.

‘CrossFit Tourism’ took me to the mountain highlands of Hawaii, to Juhu Beach and the real inner city of Bombay, the largest condo complex in Hong Kong, the most fun Art Center in Munich, the real Irish quarter of Boston, the greatest city box in New York, the levees of New Orleans, the Sea Soldiers of Singapore and so much more.

I count on these journeys to keep shaping how I think of this amazing new world full of friendly, healthy, happy and athletic people.

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