What Are You Committing Too?



“How do I get better at (blank) movement?”.

This is a question myself and the other coaches get all the time. I usually ask a question in return:

“How many times have you worked on (blank) in the past 3 weeks?”.

99% of the time the answer is usually a combination of inquisitive looks, silence, and stammering.

Hey I’m not judging. Ask me how my handstand walks or butterfly CTB pull-ups are coming. Answer: not so good. Reason: I don’t work on them enough. We tend to work on things we either like or are good at because nobody wants to spend their time at the box frustrated. I am just as guilty as anyone else.

But then what are we complaining about?

It’s one of the simplest truths out there: If you don’t like something, do something to fix it. Want to get your first muscle up? Work at it. Want to get more than your first? Work even harder. Better handstand push-ups? You guessed it, work at them. How? Well that is what your coaching staff is for. Many of you know that the best thing about being a member at a CrossFit gym is the thinking is done for you. Ask and you shall receive.

Weight loss, muscle gain, movement improvement, lifestyle goals, all of them can be had and more with just some dedicated, committed work. Most of the time 2-3 days of work on a specific movement over just one month of time will lead to an incredible improvement in that movement or area. 6-8 weeks of strict Paleo eating can change a lifetime of poor food choices. When you look at it in this sense it doesn’t seem that hard does it? Who doesn’t have a month or two to dedicate to truly bettering themselves? Simplify and success is that much closer.

I know just as well as all of you the feeling of being overwhelmed with the road to achieving your goals. You want something so bad you are consumed with it but you don’t know how to get there, or you do but aren’t sure you can make the commitment. You know what I always say? Try and see what happens. If you fail you are just where you are if you didn’t try in the first place, so what the heck? The best thing is you have your amazing CrossFit Lando community to help. Coaches can help give you the information and tools to achieve your goals, as well as give you realistic steps to get there. Your peers are here every day to help push you through the hard times where your commitment seems to be fizzling out, your spark seems to be almost out.

The best thing about commitment? You can always do it again. So let’s get going

Achieve something cool since the start of 2014? Put it up on the board! We want to hear in the next few weeks what you have accomplished the past few months or even the past year!



Strength: Hang Clean
max set of 3 Reps (power or squat)

WOD: 5 Rounds
6 Deadlift 135/95
8 Hang Power Clean 135/95
10 Ring Dips
Run 300m



Important for Today: What is a hang clean?


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