CrossFit Life Lesson 23 – Be Relevant and Have Clear Impact

In business this part of the year is all about planning for the next year, for high growth and certainty despite uncertainty all around us with elections, Euro and the like.
Something we frequently talk about is that everyone who succeeds in good times and bad does two things really well: they stay relevant to their customers and they keep making an impact. What does that really mean?
When you are relevant, you are working only on things that matter to your customers whether they are businesses or athletes. You stay relevant by satisfying needs they clearly perceive and not ones you think they should have. In business it means selling the right product or service and in CrossFit it is programming that keeps athletes engaged, challenged, motivated but not discouraged.
Once you are sure that you are relevant, you need to make an impact. The business impact is about delivering on the promise, creating the value and offering the right price or quality. In CrossFit it is improving the general fitness,  strength and benchmarks that show the value of the program in measurable terms.
I am convinced that businesses and CrossFit boxes that are both relevant and impactful will have nothing to fear of debt crises, Mayan calendars or natural disasters. Business will be just fine.
And on that happy note: 100 burpees [400 of 2,000]

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Meeting the Goats

I started out the year with about 10 movements on my ‘goat list’ – things that I really really needed to work on. Three of those showed up on my benchmark WOD today. In this sport, there is just one thing left to do: Deal With It.
Cash-in:
100 Burpees [300 of 2000]
Benchmark Girl “Colleen”
3 rounds:
– 30 double unders
– 20 overhead squats 95#
– 10 handstand pushups
[14:10 @ 75#]
Cash-Out
Mountain Biking uphill with my 9-year-old

By Jarek Tuszynski via Wikimedia Commons

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Benchmark Week

CFDV inspired a benchmark girl week. The problem with benchmarks is that they rarely come about and skipping one feels like missing out. So, the second day in a row with the girls and 100 daily burpees to boot. Sunday can’t be that far away…
Cash-In
– 100 Burpees
Benchmark WOD “Elizabeth”
21-15-9 reps of:
– Clean 135lbs
– Ring Dips
[7:55 rx]

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Burpeed Away

The 20-day 100-burpee-a-day challenge starts today as I longingly think back to the double under challenge. Still, after this there will be 20-day muscle up and handstand pushups challenges so on balance – this will be great.
Back in my normal timezone – all geared up for the fall season as the kids went back to the soccer qualifiers. Started using WithFit as my WOD tracker – it seems most other trackers are geared towards boxes and athletes who go to a single box. Anyway, I will report back on how it works for me… Update: WithFit actually stopped developing the product. I’m glad I didn’t load all my history in there. Super great concept. Too bad…
Cash-in
100 burpees
Strength
– Wendler Clean 5-5-5 @ 165#
MetCon “Helen”
3 rounds:
– 400m run
– 21 kettlebell swings 53#
– 12 pullups
[10:10 PR]
Cash-out
3 Muscle-ups

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How to kill a Goat

For a year I struggled with double unders. It is a skill like riding a bike and it wasn’t working for me. 45 days ago I committed to the 10,000 double under challenge inspired but Gladwell’s Outliers book – that anything practiced enough can be mastered.
Gladwell advocates 10,000 hours to mastery – not just 10,000 reps… but the process works. My max unbroken double unders went from 6-8 to 35-40 and more importantly my muscle memory for double unders is now engrained…
Doing this in addition to normal training allowed the skill to be a natural part of every day, like walking – and in many ways it should be as effortless.
So I went through my ‘goat’ list of movements that I really need to get better at and found one I love to hate: burpees. So my next challenge: min. 100 burpees a day for 20 days.
Active Rest Day
500 Double Unders [10,000 of 10,000]

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