Virtuosity: Doing The Common Uncommonly Well

Tiffany & Amy: Consistency, Comebacks, Competition, and Community

When you don't meet your own expectations, do you see it as a failure? Or do you see it as an opportunity to learn, grow, and become better? Tiffany and Amy teamed up for a CrossFit competition in 2018 and performed well under their expectations. However through consistent hard work, and a new perspective of enjoyment over outcome, they were able to finish on top at the same competition a year later. Listen as these two Delaware Fit Factory members relive their awesome come-back story.

How is that functional? Olympic lifts in the real world?

It's easy to see how an air squat or a deadlift are functional and mimic what we do outside the gym. We squat to sit down and we pick objects up from the ground. But how on earth are technical movement like the olympics lifts and more difficult gymnastics functional? When are we ever going to grab an object with an extremely wide grip and house it overhead while getting into an ass-to-grass squat? 99% of us will never do that outside of the gym. But there are TREMENDOUS benefits to training the olympic lifts, gymnastics, and more that don't have a 1:1 ratio of gym to real world functionality. Listen up as I dive into how they help develop the 10 General Physical skills, as well as how one movement benefits all the others, and how nearly every movement in CrossFit helps your body awareness which is crucial for preventing injury inside and outside the gym.

Personal Responsibility: Are you REALLY putting in the work?

You can lead a horse to water but you can't make him drink. Likewise, you can give someone the best workout program, expert advice and coaching, and top notch equipment, but you can't make them perform. In every aspect of life there is a certain level of personal responsibility that must be considered to achieve success. In the world of fitness, you can pay for a workout program, all the best equipment and toys, but if you don't put in the hard work you'll never reach your goals. In this episode I break down 3 areas where you could be more personally responsible if you aren't seeing the results or the success you want. 1. Stop blaming others 2. Safety: Yourself and others 3. Efficacy: Cherry picking? Are you doing the work? I also mention a podcast from Ben Bergeron that helped change my perspective on life and goes hand in hand with this episode. Link below... Chasing Excellence: Episode 31 - A Recipe For Better Habits https://podcasts.apple.com/us/podcast/031-a-recipe-for-better-habits/id1170629044?i=1000405333034

Virtuosity: Doing The Common Uncommonly Well

Stop diving into the deep end before you even know how to swim. Learn and focus on the basic fundamentals when you are first starting, and continuously practice and improve your fundamentals as you progress. This goes for everything CrossFit, fitness, career, hobby.... you name it and this rule applies. In CrossFit, you'll never get a ring muscle-up before learning ring rows and dips. You should also never load up a barbell for any kind of squat before having a good air squat. Having good mechanics, and being able to practice those mechanics consistently BEFORE ramping up intensity will help you reduce the risk of injury and help your reach goals much faster. Walk before you run. Crawl before you walk. Squat with your bodyweight impeccably well before moving on to more advanced movements or heavier loads.

Motivation: Move That Dirt

Imagine you have a giant pile of dirt that you need to move. Some days you have a shovel. Other days you have a spoon. It may be frustrating on those days that you have a spoon, because the days where you have a shovel seem much more productive and maybe even fun. It's important to remember that it doesn't matter whether you have a shovel or a spoon, as long as you are moving the dirt you are making progress. I came into 2020 struggling to find my fitness routine. New owner of the gym, some family illnesses, the usual holiday madness. All of these really through my training off. In a recent morning session I was really struggling and the only other person in the gym at that time could see it. She told me about moving dirt, and with that simple change in my perspective I felt ready to train, ready coach, ready to win the day. Be sure to share this episode or metaphor with someone who may be struggling inside or outside the gym. Let them know that even moving dirt with a spoon is better than not moving any dirt at all.