Your “Check Engine” Light Is On (Wed 6/16/10)

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I can change the oil in my car. I can rotate the tires, and even change the brake pads and rotors if I need to. But if I’m driving along and the engine dies for no apparent reason, I have no idea what to do. Sure, I’ll pop the hood, get out and take a look around the engine compartment, but like most men, I’m pretty much looking for a large red switch that says “ENGINE ON/OFF”. Clearly I’m in over my head – whatever is wrong with the thing is beyond my ability to repair.

You’re in the same boat (or car, as it were). You have the goal to improve your level of fitness, to increase your work capacity across broad time and modal domains, and while you know how to change your own oil and rotate your own tires, you need help tuning your engine so that it will take you where you want to go.

The point here is that you have some big goals related to your fitness, and that’s why you joined a CrossFit gym – because you needed help achieving them. If you didn’t need any help, you would’ve achieved these goals on your own a long time ago. When you come into the gym, remember why you joined in the first place – because that’s where you get real and honest support in reaching your fitness goals. Take advantage of that and let your coaches support you in your progress.

Back to the car metaphor, if the mechanic showed you that your alternator belt broke and then explained that was why your car stopped dead in the road, be grateful he found the problem and is able to fix it. In other words, accept the feedback you asked for in the first place. You’ll go a lot farther that way.


Hang Squat Clean 3-2-1-1-1


3 Rounds for time:

25 Goblet Squats (16kg/12kg)
10 Burpees
25 Kettlebell Swings (16kg/12kg)
10 Burpees


25 reps, PVC Push Jerk (remember, perfect practice makes perfect)