“Effort” by Travis Ensign

For the inaugural “Coach’s Corner” I wanted to talk about something simple. Something that a new coach like myself, who has so much to learn and improve upon, both as an athlete and as a coach, could talk about that you could really take as fact [or at least well-informed opinion].

The fact of the matter is, we Wrathians all started CrossFit for the same reason[s]. Lose weight, gain weight, build muscle, be more athletic, help in my job, help in my everyday life, rehab and injury, get back that competitive spark I used to have in high school…. basically, we all want to be “a better me”.

These are great goals to have, but how many of us are doing the things necessary to achieve those goals? Anyone realize that we are closer to the start of the 2017 CrossFit Open than we are the start of the 2016 open? Are you satisfied with how far you have come since then? How far you have come since you started CrossFit? If not, why?

The answer, for the vast majority of us, is EFFORT. Are you putting enough effort into two things: 1) Your workouts, each and every one? 2) Are you eating any way close to good enough to promote healthy muscle growth and body fat loss?

The answers for most of us are probably NO and NO… so what do we do about it?

Number one is the easiest. Get your ass to the box, pay attention, and work as hard as you can on your strength, your conditioning, skills that you need improvement on… basically, if you suck at it, spend even more time on it. The dog days of summer are gone [I hope]. I know they really put a hurt on the PM classes. The summer always hits us hard schedule-wise. School is back. No excuses.

Push yourself, and more importantly, push your friends, and they will push you. Don’t let the person next to you get away with hitting the time cap, hoping for the clock to save them. Don’t let them scale the workout when they can do the skill, or should be doing the RX weight.

Show Up! Ladies and Gents, all of the coaches want you at the box as much as you can. Make the time. 2 days a week is not going to cut it. 3 WODs a week at minimum, but we want you there more. Come do the WOD. If you cannot all 5 days, come work on a skill. Stay active. Keep improving. Set realistic, but aggressive goals that you hold yourself accountable to. These goals need to include benchmarks for lifts, WODs, and gymnastic movements, inches lost, weight lost… all the things that you started CrossFit wanting to accomplish, but maybe have lost your way. Now is the time to get it done. Be ready for the next Open, or Wrath Wars II, or just to show off the new you to friends and family this Christmas.

Now, for number two, it is a very simple rule, but yes still hard to follow for most of us: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Eat the right portion for you of the right things, workout hard, and you will get to where you wanted to be, and very likely WAY BEYOND.

I am asking everyone at Wrath to step up their game. Start going to the dark places in WODs that you have been avoiding. Work on the skills and lifts that you have problems with. Push your friends, push yourselves, and really find out what you are capable of. I know that I have a looooooooong way to go before the next Open, and I am going to try to do everything possible to get as much of my faults corrected so I can be the best me I can be.

Until next time..

Coach Rasputin


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