CrossFit is full of different skills for you to learn and strengths and techniques to develop. Lifting, rowing, running, gymnastics, understanding what your coaches are saying… Everything we do from the minute the class starts to the second we call "Time" at the end of the WOD requires some form of skill, strength, conditioning, and technique.
And the most important thing to do when learning any new skill(s) or developing your strength and conditioning is to celebrate your successes!
There are many ways to ‘succeed’ in CrossFit (this is by no means an exhaustive list):
The most obvious is a lifting PB: You’ve shifted more weight than you ever have in one of the power or olympic lifts. BOOM to the sauce.
Then, there are the benchmark PBs: You finished a WOD with a faster time or a higher score than you ever have before. All the high fives and chest bumps!
Similarly, we have the conditioning PBs: You PB’ed your 2km row, your 400 m run, or maybe even ran a mile without stopping for the first time. Wit woooooooooooo!
Next there are the gymnastics PBs: Hitting your first strict pull-up, push-up, muscle up etc. One step closer to Gymnastics Ninja Status!
Finally, there are the less obvious PBs, the technique PBs. These are the most difficult to quantify and yet, in my opinion, some of the most important. These milestones will eventually lead to the aforementioned benchmark, gymnastics, conditioning and lifting PBs. Whether it’s linking together five perfect butterfly pull-ups (that no longer look like you’re being electrocuted), or consistently getting under the bar in your squat snatch, they might not be “traditional” PBs, but believe me, they warrant a celebration just as much as adding 5 kg to your back squat.
As you all know, our post-Strength Cycle Testing Week is coming up, which means you will have loads of opportunities to hit new PBs. When you hit a PB, we (your coaches, fellow athletes, family members, friends, significant others, co-workers, pet goldfish) want to hear about it!
Celebrating your success and being acknowledged by others makes you happy. Happiness reminds you that you’re enjoying what you do, enjoying what you do means that you’ll stick with it and keep improving! Furthermore, celebrating a new PB will give you a massive confidence boost that will encourage you to continue challenging yourself and try new things that you never thought possible. I have seen it happen many times where a member will get their first strict pull up and, with that added confidence, go on to push themselves a bit harder on the workout (whether in weight or in movement) and NAIL it.
So, when the coach is asking you for your scores to put up on the whiteboard, make sure you tell them it’s a PB, write it up on our PBs and Milestones board, do a celebratory dance, Shout It Out Loud.
And just in case you didn’t get my song reference at the beginning, here’s a classic KISS track to brighten your day.