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Everyone has the potential for greatness in them.  The things that get in the way are self doubt, insecurity, and an mental frame set that traps a person from thinking outside of the norm.  Start believing that you are capable of much more than you think and balance that belief by putting in hard work towards working on one goal at a time.  Build upon small successes to pave your way towards your bigger goals.

Workout
“Vern”
For time:
50 pull ups
Run 400m
100 push ups
Run 400m
150 sit ups
Run 400m
200 squats
Run 400m
250 double unders

Results:
121311 Vern

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Let competition drive you, but do not let it define you. You are your own biggest competitor. With that in mind, know that The CrossFit Games will be here in a few short weeks. Understand that the actions you make today, will affect your results during the competition. From your nutrition, your training mentality, to how well you rest, it will all come in to play when you compete against everyone else in this world wide event. The successful are the ones who are willing to do what others are not. Even if you don’t compete, it can’t hurt to think of life as a graded event.

Workout
5RM Deadlift
Example working sets
Level 1: 22-42-52-62lbs
Level 2: 45-65-95-135
Level 3: 65-95-135-185
Level 4: 95-135-185-225

Then, in teams, AMRAP in 7min:
Buy in: Row, 10 cal
Max Ring to chest Rows, feet elevated to hand level (cash out after each set terminates)
Cash out: Row, 5 cal

Each team member must “buy in” once. The team member will then proceed to complete as many ring to chest rows as possible. When the team member completes his or her set, he or she must “cash out” before returning to the rings to contribute additional reps and will continue this cycle until time ends.

Results:
120711 5RM Deadlift

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Muscle memory – Physiologist state that the human body needs around 2000-3000 repetitions to ingrain a motor movement into muscle memory, meaning that the movement can be done naturally and with a high level of accuracy without conscious effort. For many of you, you’ve already hit that number repetitions in movements, especially in squats, push ups, sit ups, and pull ups. Muscle memory is important in our training because it’s a way to get more efficient at the movements. When you can squat without consciously having to remind yourself to keep your back straight, weight over your heals, and hips below knees, then you’re able to free up your energy and focus on increasing your power output and pushing the level of intensity in the workouts.

But, muscle memory has to come with a condition, and that condition is good movement. 2000-3000 sloppy reps will just lead to being really efficient and poor technique. Perfect practice makes perfect. Use your opportunities in class to perfect your movements. Our job as CrossFit 101′ers is to pursue excellence and each and everyone of us is not perfect, so there’s plenty of opportunity to work on weaknesses. That brings us back to the primary factor, the mind.

Mind memory – Obviously, your mind is linked to your memories, but what isn’t obvious is that we need to train our mind just like a muscle. Whether your performing a simple body weight movement like a squat, setting up for one rep max deadlift, or transitioning from one round to the next in a workout, you need to have a system in your mind set up to deal with the tasks at hand. When you have an efficient and simple system that is ingrained into you after 2000-3000 reps of running the system through your mind, it will free you up just like building muscle memory. A positive mindset is pure power, but it doesn’t get built overnight, it gets built one positive thought at a time. Combined with more focus and confidence, they become very potent fuels for success. The next time you practice a movement, perform a workout, or just run into a problem, think about whether you even have a system for what you’re doing. If not, start by applying one positive thought at a time.

H.S.L.D. – High Speed, Low Drag

Group A
3RM Front Squat

1 round:
12 hand stand push ups
16 split jump lunges
20 cal row

Results:
113011 3RM Front Squat & Triple Threat

Responsibility means being accountable for your actions. Every choice you make has an immediate and long term result. Having a choice means that you have a measure of control over what path you take. The smart thing to do, and usually the harder thing to do, is to make choices that don’t lead you into negative outcomes. Making negative choices doesn’t necessarily make you irresponsible, but if you knowingly keep yourself ignorant or never learn from the results of your negative choices, than that is irresponsible. Again, the mind is primary; no excuses.

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Workout
In teams, complete for time:
225lb deadlifts, 100 reps
135lb front squats, 100 reps
135lb push presses, 100 reps

Results:
112511 Team 100