Aspire To More – Part I: The Front Door Fixation

As a coach, there are few things as rewarding as seeing your athletes push a little harder than you expected them. We get used to seeing more of the opposite – squatting the same weight, using the same scaling, taking longer breaks than necessary – so it’s really cool when we see somebody get after a workout like they’re trying to accomplish something at a different level. It makes me stop and wonder what inspired them or gave them the confidence to do more and what we can do to get the whole gym operating like that? 

For some folks, it’s a struggle just to get inside the gym this week. I call it “The Front Door Fixation.” Whether it’s depression or lack of time or apprehension about how much the next workout is going to kick your butt, some people are in a real battle to convince themselves that they should go to the gym at all. Health benefits aside, the ability to overcome emotional barriers is a skill that will profit you throughout your life. As any good therapist will tell you, avoidance almost always makes stressors worse, one way or another. In that sense, by learning to overcome the objections you have to getting into the gym, you’re actually practicing life skills associated with directly and positively addressing conflict. 

Here are a few cognitive tools for fighting the battle against Front Door Fixation:
1) Prioritize and schedule time for getting your workout in. Saying that you don’t have time is a great way to excuse not making the time. 
2) Set a healthy goal for the number of gym visits you intend to make each week and give yourself a reward after you meet that goal.
3) Plan to meet somebody up at the gym. If you know that they’re looking for you, you’re much less likely to let them down.
4) Reflect on the potential for positive things to happen at the gym, instead of the negative. You could get stronger, get a good sweat going, learn a new skill, meet a new friend or see new progress in a fitness domain. 
5) Let go of guilt or shame about not making it to the gym before now. Hey, we’ve all been there, and everybody will just be happy that you’re back!
6) Accept the importance of taking care of your health. It’s actually a very big deal, and not a selfish thing at all. The most selfless and successful people in the world take care of themselves first so that they can better care for others and do their job. 

Aspire to More Part II: Past the Front Door Fixation…

Main Class:
A. Warm-Up
EMOM x 9
min 1: 20 KB Swings
min 2: 15 Air Squats
min 3: 10 Burpees

B. Strength
Clean:
3@80%
2×2@85%
1@90%
2@95%
Clean Pull: 
3@105%
3@110%
2@110%
Front Squat – tempo 3231
3 x 5 @ 65-85% by feel

C. WOD
12 min AMRAP
10 Bar-facing Burpees
30 Double Unders

Beginners Class
A. Warm-Up
1000m Row
+
4 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
+
Stretch Hips, Hamstrings and Back

B. Conditioning
5 rounds:
2 burpees every 12 seconds
5 rounds:
3 burpees every 15 seconds
5 rounds:
5 burpees every 20 seconds

C. Strength/Skill
Deadlift – build up weight or skill in sets of 7 (10 min)

D. WOD:
12 min AMRAP
7 Bar-Facing Burpees
7 Deadlift