Aidan, just keep pushing yourself! I’ve been last lots in WODs lots of times, and now I know to just focus on killing it the next time. The longer you CrossFit, the more you see those improvements over time.

I looked up what I wrote about this WOD in my workout log after we did it in December because I remembered how horrible it was: “This completely wasted me. I mean, I was face down on the floor after. Totally thought I was going to pass out on the last round of box jumps…not a WOD I should have done fasted. But, I was happy with my time because of the pushups. Last week, it took me over 5:00 to do 50 pushups the two times I timed myself. So, I definitely killed that time when I figure how long it took me to do the deads and box jumps. And, I am not recovering well. My sleep is utter crap. My calves are still sore from the 5K on Sunday. I felt horrible this morning, and yesterday was a rest day.”

When we did this WOD in December, it was actually incentive for me to reevaluate things. The key was “I am not recovering well.” December was a horrible month. I felt like I dragged on every metcon, and I was constantly sore. After this WOD, I switched things up. I was already Paleo, but I started eating more and I added more fat to my diet. I was taking fish oil, but I added Vitamin D because I’ve spent 2/3 of my life in Phoenix and Miami and winter gets me down. Finally, I signed on for the 90 CFA challenge and once again ditched alcohol.

Guys, we have all heard Coach Corey talk about recovery…the importance of sleep, eating well and taking rest days. Don’t ignore that stuff. Since I made those changes, my recovery is drastically improved. It’s like night and day. I’m sleeping well, I’m not sore all the time, and I’m doing more and feeling better. My times on my WODs have gone down while my weights have gone up.

So, take care of yourself. If you didn’t sign on for the CFA 90 Paleo challenge, it’s not too late. You can start any time. If you fell of the Paleo wagon, you can always get back on. Pay attention to your body, and if things aren’t working, make changes.

there is no ‘public embarrasment’…or embarrasment at all. we all have to start somewhere and that place is different for each of us…just as you told Aiden, it’s all about individual improvement over time or as we say ‘kung fu’ (effort over time)

Aiden, look at your own personal improvements and don’t compare yourself to anyone else. This is all about each of us growing stronger at our own pace. I’ve had some really lousy performances during some of the WODs and the way I deal with it is to stop counting and just do the WOD as hard as I can. I don’t post my “score” for the day and it lets me off the public embarassment hook. Sometimes just doing the workout without keeping track is good enough.

Matt B, you were a great coach this morning; thanks for the tips.

Thanks Shanna for letting us crash the party! *whew*

Come visit us at CrossFit Charlottesville anytime.