- 31Heroes… get on it. Learn the rope climb. You people are getting it!
- Running to the Kitchen is a food blog written by our very own CF845 member, Gina M. Check it out now!
- Yesterday I had two drop-ins come by to workout at CF845, both of which were girls. We’ll call them “Casey” and “Stacey.” They had never done CrossFit before but had heard about it through one of the girl’s brothers. As soon as I met them I could tell how determined both of them were. Before even working out, they would not stop moving. As I was explaining the workout and how the format works, both of them were doing some sort of shimmy with their feet side-to-side. It wasn’t in unison but both instinctively did it. It was extremely weird, but awesome? It was hard to tell whether they were antsy or straight up excited. You could also tell both girls had some type of exercise background just by looking at them and the gear they were wearing – the gloves, the bandana (my fave), those black pants that you girls where (another fave, what?), the tanks. Geared up for sure. So Casey and Stacey go through their first AMRAP for 15 minutes. They end up crushing the workout. They seemed to love it and it appeared they weren’t done. Casey and Stacey were from out of town, way upstate, and they weren’t exposed to a CrossFit gym. They were like pigs in shit at CF845; just having a ball and playing around. I introduce them to the two ropes because it’s hard not to notice them hanging right in front of your face. I showed them the technique. Frustration immediately ensued. Casey was getting the technique with the feet but couldn’t manage to advance her next step. Stacey was still struggling with the foot wrap. After a few “shits!” “fucks!” “fuckthisropeDIE!” Casey got to the top without us looking at her because when I turned back to her she wasn’t on the ground. We were ecstatic for her! Stacey’s turn right? While Stacey continued on the rope, Casey went over to the pull up bars where I taught her how to kip. Frustration here we come again, Round 2. Stacey is really getting pissed with the rope at this point. Something incredible happened after a few more failed attempts at the rope: she stopped trying and went to work on pull ups with Casey. This was the best thing she could have ever done. Something mental happens when you are attempting a feat that keeps going wrong and repeats that pattern over and over again. Your mind gets used to that failure and there is not turning back. “I’m not gonna get this,” or “let’s try one more time but I probably won’t get it.” We’ve all been there. Little did Stacey know that when she walked away from the rope, she hit the reset button. Stacey, now working on the pull ups with Casey, let the rope go for only a few minutes but her mind let it go for a lot longer than that. Because she was now focused on the kipping pull up, the failed rope attempts were simply a figment of her memory. When the girls had patented the kipping pull up, they were done for the day, except for Stacey. There was a moment of, “oh yeah, the rope climb.” Without hesitation she jumped on that rope and made her way to the top of the rope like it was nothing. The reset button eliminated her failed attempts clearly. This is Exhibit A of why I always say, “walk away and come back to it.” It works. Treat each round, set, or rep as a brand new attempt.
“Buy-in” 75 KB Swings, then…
Run 200m w/Med Ball (20/10)
15 Deadlifts (185/115)
15 Pull Ups