Resiliency and The Open

Tuesday's Coach's Tip brought to you by Coach Nickole...

"I recently attended a professional development training on 'Building Resilience.'  When I was sitting in the training I couldn't help but think of the C5 Family and the 2016 CrossFit Open.  The definition of resilience is, 'the ability to bounce back from or adjust to setbacks and change.' 

We are over half way done with this years Open ...yahoo!!  I bet most of us competing in the Open, giving 110% effort, can agree that one or two things haven't gone as planned.  Sure many of us have PRed (cheers to everyone that got bar MU for the first time during 16.3!) but many of us have finished feeling like they could or should have done better.  Having resilience is what allows us to move forward with a positive attitude.  Resilience gives us the drive to improve!  One of the quotes that stuck with me during this training was, "For resilient individuals, a setback is not seen as the end of the world -- it is acknowledged and experienced as a learning opportunity, and a chance to do better next time.  And that is something every successful individual understands."  Keep on being resilient fam!  Cheers to onward and upward!!" 

A. 3x5 goblet squat @41X1 tempo (HAP)
*rest 2min b/w sets)

B. 5 sets @incremental efforts (speed up each round)
-30sec row
-20 single unders (30sec amrap for mod)
-8 goblet squats (80% of A)
-8 burpees

*rest/walk 3min b/w sets

A. w/in 15min, build to a heavy 5 rep ohs

B. 5 sets @incremental efforts (speed up each round)
-30sec row
-20 double unders (30sec amrap for mod)
-8 ohs (65% of A)
-8 lateral np burpees o/bar

*rest/walk 3min b/w sets